Do you start your day with a glass of orange juice and cereal? We know orange juice is a source of Vitamin C and cereal can be high in fiber, but did you know orange juice and cereal can also be a major source of Vitamin D?
Vitamin D plays a major role in strong bone health by maintaining calcium and phosphorus levels in the blood. The fat-soluble Vitamin D is vital for the absorption of calcium, helping to maintain bone density and decrease risk of fracture and osteoporosis. So, how do you insure you get this necessary nutrient into your diet? Although few foods have the vitamin naturally present, milk, orange juice, and cereal are often fortified, making them an easy choice to help up your Vitamin D intake. Without even turning on the stove, these three foods are easy to make a part of your daily diet.
We continually hear to include more fish in your diet for a healthier lifestyle—salmon, tuna and mackerel top the list when it comes to Vitamin D, giving you another easy entrée to better your health. When it comes to eating eggs don’t discard the yolk, as the yolk is another good source of this necessary vitamin. Those old stories about cod liver oil might have some truth to them, as here’s another source of this essential vitamin.
If you’ve never had salmon, here’s’ my #1 easy and favorite recipe; rumor is this is the best salmon ever! The glaze on the crispy, crusted salmon takes only minutes to prepare — and to disappear from the plate.
GLAZED SALMON RECIPE
from Eating Well to Fight Arthritis cookbook
Makes 4 servings
1/4 cup honey
2 tablespoons low-sodium soy sauce
2 tablespoons lime juice
1 tablespoon Dijon mustard
4 (6-ounce) salmon fillets
1. In small bowl, whisk together honey, soy sauce, lime juice, and mustard. Marinate salmon in sauce in refrigerator for several hours or time permitted. (Do not discard marinade)
2. In nonstick skillet coated with nonstick cooking spray, cook salmon on each side, 3-5 minutes, until golden brown, crispy, and just cooked through. Transfer salmon to platter.
3. Add remaining honey glaze to skillet and simmer, stirring, until mixture comes to boil. Return salmon to pan, heat thoroughly, and serve immediately.
Nutritional info per serving:
Calories 297, Calories from Fat 24%, Fat 8g, Saturated Fat 1g, Cholesterol 80mg, Sodium 403mg, Carbohydrates 20g, Dietary Fiber 0g, Total Sugars 19g, Protein 36g, Dietary Exchanges: 1 1/2 other carbohydrate, 5 lean meat
About the Author:
With over 1 million cookbooks sold, Holly Clegg has become a healthy culinary expert on practical, easy, healthy recipes through her best-selling trim&TERRIFIC® cookbook series, including the more health focused cookbooks, Diabetic Cooking with the ADA, Eating Well Through Cancer and Eating Well to Fight Arthritis. Clegg has appeared on Fox & Friends, NBC Weekend Today, The 700 Club, QVC, USA Today, Web MD, and The Huffington Post. She has partnered with Wal-Mart and is currently working with Albertsons, Inc, Baylor Hospital in Dallas and is a menu consultant for Our Lady of Lake Hospital in Baton Rouge. She has a phone app, Mobile Rush Hour Recipes. Visit www.hollyclegg.com or http://thehealthycookingblog.com