Week 3: Healthy Eating Contest: D is for Delicious!

We recently got our own small flock of hens, so we eat fresh eggs several times a week.  My husband made these barbequed lean burgers on one slice of sourdough toast 

and piled on the fresh mushrooms and low-fat mozzarella. Yummy!

Lunchtime or Anytime ** Salmon-Salad-Bruschetta toast Salmon-salad & Bruschetta toast

I love my vitamin D in my potatoes!

I am Delighted with the  challenge of eating vitamin D. This week I started  to grow Vitamin D rich food --- I ordered 100 mushroom mycelium plugs and drilled them into logs. In a few months, I will have lots of wonderful mushrooms (hopefully).  I foraged for wild onions and made a fantastic wild onion and tofu soup. I love to crumble tofu in all my soups. It adds protein and is a good source of delicious vitamin D. I have also snacked on sliced apples with asiago cheese this week  with some ground pepper. Yum! I  drink milk with lunch or dinner every day.  Vitamin D is delicious in my diet.

I've had no trouble incorporating vitamin D into my diet!  Take this healthy salad for instance...YUM!

My grandson made a "dippy egg" for me this morning!

VIVA VITAMIN D

Since vitamin D helps to regulate our immune system, fortifies bones, lower blood pressure, aid in anti-depression, reduce risk of type 2 diabetes, several kinds of cancer as well as act as an anti-inflammatory aid  enjoy a this nutrish-dish!

An easy entrée that transports you to an Italian villa or alfresco café is sautéed,  egg yok enriched pasta, tossed with wild caught canned sardines, sliced Shiitake mushrooms, topped with grated mozzarella cheese. Drizzle a little decadent Truffle oil for more D and other vitamins.

Sardines: A serving of 1 cup, drained (or 149 g) the amount of Vitamin D is 287.57 IU.

Mushrooms: Shiitake  28IU, 1 whole 3.42 IU.

Cheese: Mozzarella, whole milk, low moisture  18IU

Noodles: Egg, enriched : 4IU

Truffle Oil: Yields Vitamins A, B, C, D, k and offer natural compounds to protect you from "free radicals" toxins that damage cells.

The percentage of the recommended daily allowance (RDA) for vitamin d is based on a 400 IU RDA level for a mature adult.

I love boiled eggs and whole milk, which are loaded with Vitamin D.  Combine they with a walk in the sunshine and it makes for a healthier lifestyle.

I spend a lot of time outdoors, so I was shocked when my doctor told me my lab results showed that my Vitamin D level was very low. After taking 2,000 mg of Vit. D tablets for 2 weeks, bringing my level back to normal, I decided to research foods that are rich in this important vitamin. I was happy to see that foods that I love: mushrooms, salmon, tuna, avocado, and eggs were included in that list. I still have to take a supplement, but now it's only 500 mg a day. Grilled Salmon = ❤️ 

I have many food sensitivities so making sure I get enough vitamin D in my diet is a challenge.  I try to add a bit of cheese or sour cream when I can as eggs and fish are not an option for me.  I also make sure to get some sunshine as I respond well to getting my D in that form.  Please remember that Vitamin D is a steroid hormone and not a true vitamin!