Recipe for success: Keeping up your vitamin D intake in winter

Vitamin D can reduce the incidence of the common cold and plays an important role in the immune system. The production of vitamin D in our bodies is stimulated when our skin is directly exposed to sunlight. Here's a few recipes that will help keep vitamin D levels up during the winter months.

Thai salmon noodles (6ug vitamin D per serving)

Ingredients (serves 4)

  • 200g egg noodles
  • 1 tsp olive oil
  • 2-3 tsp Thai red curry paste
  • 2 spring onions chopped
  • 100g tender stem broccoli chopped into 3rds
  • 1 sweet potato cubed
  • 200ml vegetable stock
  • 100ml skimmed milk
  • 2 skinless salmon fillets, cut into chunks
  • ½ small bunch coriander


  1. Cook the noodles as directed on the pack, rinse and drain, meanwhile heat the oil in a deep saucepan and fry the curry paste for 1 minute until you can start to smell it.
  2.  Add the spring onions (keep 1 tbsp), broccoli, the sweet potato, stock and milk, bring quickly to the boil and simmer for 5 minutes until the potato is tender. Add the salmon pieces and cook for 2 minutes, then stir in half the coriander.
  3.  Serve the noodles and spoon over the salmon and sauce. Garnish with the rest of the coriander and spring onions. 

Simple Spanish Omelette (3.6 ug vitamin D per serving)

Ingredients (serves 4)

  • 8 average eggs
  • 10 new/salad potatoes, sliced
  • 1 medium red pepper, finely chopped
  • 2 small onions, finely sliced
  • 1 teaspoon olive oil 


  1. Finely slice the onions and chop the red pepper, removing the seeds. Cut the potatoes into roughly ½ cm slices.
  2. Heat the oil in a medium frying pan over a low heat and cook the onions gently until they start to go brown, add the peppers and cook for a further 5 minutes.
  3. Put the potatoes in a separate pan and cover with boiling water, simmer gently for around 8 - 10 minutes until just cooked through and drain well.
  4. Break the eggs into a jug and beat with a fork, season with a generous grind of pepper and a pinch of salt.
  5. Heat the grill. Add the potatoes to the frying pan (at this point you can add fresh herbs or a little grated cheese) along with any other cooked veg or meat. Pour over the egg mixture. Cook for 15 minutes until almost set and golden brown underneath - you can use a fish slice to lift the omelette up and check.
  6. Put the frying pan under the grill. Make sure the handle is outside the oven as it will become very hot and can burn. Cook for a further minute or two and serve.


Smoked Salmon, Pea and Lemon risotto – 8.9 ug per serving

 Ingredients (serves 4)

  • 400g chopped smoked salmon
  • 300g arborio risotto rice
  • 1 medium onion finely chopped
  • 1 cup of frozen peas
  • 2 cups of rocket leaves
  • 3 tbsp chopped parsley
  • 1.5L vegetable stock
  • 2 tsp olive oil
  • Squeeze fresh lemon juice
  • 1/2 lemon zest
  • 1 clove garlic crushed


  1. Cook the onion in the oil for 5 minutes. Add the rice and garlic, then cook for 2 minutes, stirring continuously.
  2. Pour in a third of the stock and set the timer to 20 minutes. Simmer, stirring occasionally, until the stock has been absorbed, then add half the rest of the stock and carry on cooking, stirring a bit more frequently, until that has been absorbed.
  3. Pour in the last of the stock and peas, stir, then simmer until cooked and creamy. Take from the heat and add the chopped salmon, parsley and lemon zest. Grind in some black pepper. Leave for 5 minutes to settle, then taste and add a little lemon juice if you like. Serve topped with the remainder of the salmon (torn) and rocket.
Date published: 6 July 2023
Date updated: 6 July 2023


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