A lot of ready to eat cereals are available now fortified with vitamin D. As far as this bowl of goodness is concerned, one needs to think out of the box & experiment with different recipes. An easy fruit & cereal parfait is a great breakfast item & is ready in a jiffy. The hung yogurt used in the recipe adds to the vitamin D content. In a mason jar or a tall sundae glass place chopped seasonal fruits of choice like kiwis, bananas, mangoes or peaches to form a layer. Sprinkle cereal on top to form a crunchy layer. Add a spoon of hung yogurt & spread it gently over the layer of cereal. Repeat the process till you fill the mason jar or the sundae glass. Enjoy this delicious parfait as a breakfast item for a healthy start.
Sunny Egg yolks
Many a times, we refrain from consuming egg yolks that are a good source of vitamin D. These sunny spheres are great for baking pies or making sauces. Limit your consumption of egg yolks as advised by your doctor or dietician for maximum health benefits. If the raw taste of egg yolks is too much too handle, try this recipe of delectable spicy tomato & egg rice. Heat 1 tsp oil in a kadhai, add two eggs & stir them in swift motions to make a scramble. Add a few thinly sliced bell peppers, chopped spring onions & one chopped tomato. Stir fry for couple of minutes & add 2 cups cooked rice. Add salt, chili powder & a little garam masala powder to taste. Serve garnished with chopped spring onion greens.
Mushrooms like portabello, shitake & other varieties that are exposed to sunlight while growing are a great source of vitamin D. Mushrooms can be cooked in many ways & an easy mushroom stir fry is a quick & filling dish that shall leave you asking for more. Clean 8-10 mushrooms & slice thinly. Heat 1 tsp oil in a kadhai, add a few cumin seeds & curry leaves. Add 2-3 slit green chilies, 1/2 tsp chopped garlic, one sliced onion & 1/4th tsp grated ginger. Stir fry for couple of minutes. Add mushrooms & stir fry till the moisture dries up completely. Add salt, turmeric powder & chili powder to taste. Serve with hot rotis or as a side dish.
Nutritious Soy milk
Soy milk offers a good alternative to people who suffer from lactose intolerance. Try introducing unsweetened soy milk in your diets as its a great source of calcium, iron, protein & vitamin D. Made by grinding soaked dried soy beans in water, soy milk is a great beverage. Experiment by making delicious ice creams with soy milk like this frozen treat made with soy milk & egg yolks. Whisk together two egg yolks, 1/2 cup powdered sugar & 1 tsp of cornstarch. Slowly add one cup of heated soy milk to the mix & beat well. Add a little vanilla extract or some vanilla beans to the mix for flavour. Heat on slow flame while stirring constantly till the mixture thickens. Take care not to overheat or burn the mixture. Cool the mix to room temperature & freeze.
According to reasearch, tofu is a great source of protein, amino acids, minerals like manganese & phosphorous & vitamin D. Derived from bean curd, tofu is very versatile & can be added to stir fry dishes, noodle preperations or had on its own. Tofu Bhurji is a delicious tofu recipe that you can try for sudden hunger pangs. Heat 1 tsp oil in a kadhai & add a few cumin seeds. Once they crackle, add one chopped onion, one chopped tomato, 1/2 tsp ginger garlic paste, turmeric powder & chili powder to taste & cook till tomatoes are soft. Add crubled tofu & some salt & mix well. Serve hot garnished with chopped coriander with brown bread or rotis.