Tuesday, March 23, 2010

Sunshine, salmon and vitamin D

Have you seen any of stories this week that say many Canadians have a deficiency of vitamin D? Different research shows different results (see the CBC and Vancouver Sun articles). Most recently, a comprehensive survey from Statistics Canada shows that 2 out of 3 Canadians are short on their vitamin D. My thoughts? Well despite the differing stats, at the end of the day it's a good reminder to take some time to relax in the sun, soak in some rays and get a good dose of the sunshine vitamin. Are you with me (and my cat Mabel)?

Did you know?
There are only a few natural food sources of vitamin D including Natural sources of vitamin D include salmon, sardines, shrimp, cod, milk, soy drinks, and egg yolks.

What does vitamin D do for you?
Vitamin D helps keep your bones and teeth strong and healthy and it does this by working to absorb calcium into your body. Vitamin D also releases energy into your body to give you, well, energy and helps to prevent a number of chronic diseases including diabetes, heart disease, hypertension, osteoporosis, breast cancer, colon cancer, and ovarian cancer.

How much vitamin D do I need?

The Canadian Cancer Society recommends Canadians take in 1,000 IU of vitamin D every day. During the spring and summer, that can be accomplished through normal daily exposure to the sun. In the fall and winter months, a vitamin D supplement or multi-vitamin may be necessary.

If you can't get outside for a relaxing sit or walk in the sun, get your healthy dose of vitamin D with this recipe for seared salmon on coconut spinach. It's one of my favorites for salmon, adapted from Donna Hay.

Seared Salmon on Coconut Spinach (serves 2-4)

2-4 salmon fillets
2 teaspoons minced ginger
1 tablespoon sesame oil
2 tablespoons soy sauce
1 tablespoon olive oil
2 cloves garlic, minced
1 tablespoon red chili paste
16 oz coconut milk
3 tablespoons lemon juice
1 bunch spinach

Place the salmon in a sallow dish with the ginger, sesame oil and soy. Allow to marinate for 10 minutes on each side. Heat a frying pan over high and pan sear.

To make the coconut spinach, place the olive oil, garlic and chili paste in a sauce pan over medium heat and cook for 2 minutes making sure to not burn the garlic. Add the coconut milk and lemon juice and simmer for 4 minutes. Add the cleaned spinach and toss until wilted.

To serve, place a portion of spinach on each plate and top with the salmon. Enjoy.

MORE RECIPES HIGH IN VITAMIN D --------------------------------------------------------------

Crusty Salmon Cakes
This recipe from Canadian Living is my go-to, never-fail recipe that never fails- and it's a great way to get your essential omega-3 fatty acids and vitamin D.

Asparagus, Leek and Mushroom Frittata
Italian omelettes, partially cooked on a stovetop and then finished under the grill. Frittatas are as simple or as elegant as the ingredients you add.

1 comment:

Anonymous said...

What a cute picture of
"Miss Mabel" relaxing in the sunshine!