Better Nutrition January 2020

Photo: vm2002/adobestock.com
4
Salmon. It’s a rich source
of vitamin D, but amounts
vary depending on how it’s
raised. Wild-caught versions are
higher: some have as much as 988 IU
of vitamin D per serving, while farmed
varieties have only about 25 percent
as much. Tuna, herring, mackerel,
catfish, and halibut are other good
sources of vitamin D.
RECIPE TIPS: Mix canned salmon with
Greek yogurt, minced dill, and capers;
top salmon fillets with Kalamata olives,
chopped tomatoes, and rosemary, and
roast until tender; combine cooked
salmon with cumin, salsa, scallions,
and avocado cubes and serve as tacos.
5
Sardines. These small, oily fish
in the herring family are also
excellent sources of vitamin D,
with 272 IU per serving. Like salmon,
they’re also loaded with omega-3 fats
and other nutrients. The big plus:
canned sardines are super-convenient,
and if you buy the bone-in varieties,
they’re an excellent source of calcium,
with about 350 mg per serving.
RECIPE TIPS: Sauté sardines with
roasted red peppers and arugula, and
toss with cooked pasta; top pizza with
tomato sauce, basil, mozzarella, and
sardines; sauté chopped kale, onions,
and sardines in olive oil, and sprinkle
generously with red pepper flakes.
6
Dairy. While vitamin D doesn’t
naturally occur in milk, cheese,
yogurt, or other dairy products,
most commercial varieties contain
added D. In the 1930s, the United States
began fortifying milk with vitamin D
to enhance calcium absorption and
prevent rickets, a childhood skeletal
disease. Dairy from grass-fed or pastured
animals is also higher in omega 3 fats
and other nutrients.
RECIPE TIPS: Warm low-fat Greek
yogurt with minced garlic, parsley,
and shredded Parmesan cheese for a
healthier Alfredo sauce; simmer milk,
honey, vanilla, and unflavored gelatin,
pour into ramekins, and let cool till
make it!
Cream of Mushroom Soup
with Crispy Shiitakes
Serves 6
This rich, silky soup is made with a
base of puréed potatoes and cauliflower
instead of cream, which creates the
same hearty texture with much less fat
and lots of fiber and nutrients. We added
cream as an option, for extra richness.
When you’re roasting the shiitakes,
be sure not to crowd them to prevent
steaming and ensure the mushrooms
get extra crispy—use two pans if
necessary. To make sure you’re getting
vitamin D from your mushrooms, look
for those labeled “UV-treated” or “high
in vitamin D.”
2 cups shiitake mushroom caps,
thinly sliced
2 Tbs. melted coconut oil
2 cups small cauliflower florets
2 large Yukon Gold potatoes, peeled
and chopped
1 small yellow onion, chopped
2 garlic cloves, minced
2 sprigs thyme
5 cups chicken or vegetable broth
firm; purée milk, frozen cherries, and
cocoa powder, sweeten to taste, and
freeze in an ice-cream maker.
7
Soy milk. Because animal
products are the only sources of
vitamin D 3
, vegans, vegetarians,
or people with dairy sensitivities may
be at risk for vitamin D deficiencies—
so most soy, almond, oat, and other
plant-based milk substitutes are fortified
with the vitamin. Most varieties
contain 15–25 percent of the DV for
vitamin D per cup, about the same as
4 Tbs. olive oil
1 lb. cremini or portobello
mushrooms, chopped
1/2 cup heavy cream (optional)
Chopped flat-leaf parsley or
minced chives for garnish
1. Preheat oven to 375°F. Toss shiitake
mushrooms with coconut oil and
spread in single layer on large baking
sheet. Sprinkle with salt, and roast 20
minutes, stirring once or twice during
cooking, until mushrooms are crispy.
Remove from oven and let cool briefly.
2. While shiitakes are roasting, combine
cauliflower, potatoes, onion, garlic,
thyme, and broth in medium pot. Bring
to a boil, reduce heat, and simmer,
covered, 12–15 minutes, or until
cauliflower and potatoes are tender.
3. While soup cooks, heat olive oil in a
large skillet. Add cremini or portobello
mushrooms, and cook 5–7 minutes,
until tender, stirring frequently.
4. Remove thyme sprigs from cauliflower
and potato mixture and discard.
Transfer mixture to a high-powered
blender or food processor, and purée
until very smooth and creamy. Season
to taste with salt and white pepper.
5. Return cauliflower-potato mixture
to pot, and add cremini or portobello
mushrooms. Stir in cream, if using,
and simmer 5 minutes.
6. To serve, divide soup among individual
bowls. Top each bowl with crispy
shiitakes and parsley or chives, and
serve immediately.
Per serving: 250 cal; 6g prot; 14g total fat
(5g sat fat); 28g carb; 0mg chol; 510mg sod;
5g fiber; 5g sugar
fortified cow’s milk. Plus, most are also
fortified with calcium for bone health.
Fortified orange juice is another good
option for vegans, vegetarians, or those
with dairy sensitivities.
RECIPE TIPS: Purée fortified orange
juice, vanilla soy milk, and ice cubes
until creamy; purée soy milk with
probiotic powder, pour into a bowl,
cover with a towel, and let stand
24 hours for dairy-free yogurt; simmer
soy milk with cinnamon, cardamom,
ginger, and vanilla, then whisk in
matcha green tea powder.
JANUARY 2020 • 43