Thursday 02 June, 2016 0 Comments

Vitamin D is crucial for many functions within your body. It affects your mood, your absorption of calcium, fertility, bone health and so much more. In a recent blog we discussed why vitamin D is essential in winter.

Here is a recipe that is delicious as it is nutritious. It can help provide your body with healthy fats, nutrients to support stable blood sugar levels, as well as vitamin D. Unlike many other vitamins and minerals, there are actually very few foods found in nature that contain vitamin D.

Sources include the flesh of fatty fish - salmon, tuna, and mackerel - and fish liver oils are among the best sources. Smaller amounts of vitamin D are also found in beef liver, cheese, and egg yolks.

Since the vitamin D in an egg comes from its yolk, it's important to use the whole egg. One study also found - taking into account the serum vitamin D content of beef, pork, chicken, turkey, and eggs -  these sources can increase the estimated levels of vitamin D absorbed from other sources - the sun and supplementation - 2 to 18 times, depending upon the food.

 

Egg Florentine with Smoked Salmon

 

Ingredients (Serves 2)

4 eggs

2 cups baby spinach

4 slices smoked salmon, or 1 smoked salmon fillet shared between 2

(You can also substitute the salmon for bacon)

Hollandaise:

1 egg yolk

75 grams butter

Juice of ½ a lemon

½ tsp salt

¼ tsp white pepper

¼ tsp Dijon mustard

 

Directions

  1. Heat a small saucepan that is ¼ full with water and bring to the boil (make sure that you have 2 bowls that can fit over the top of the saucepan).
  2. In the first bowl add the 75 grams of chopped butter and place on top of the pot to melt. In the second bowl add the egg yolk, lemon juice and salt and pepper into a heat proof bowl and whisk until combined.
  3. Once the butter has melted carefully remove from the pot and set aside. If the water is boiling, turn off the heat and place the bowl with the egg yolk mixture over the saucepan and using a whisk mix until thick, pale and doubled in volume.
  4. Remove the bowl from the saucepan and place on top of a tea towel to keep steady. Whisk the melted butter into the egg mixture a few drops at a time, until it is completely incorporated.
  5. To poach the eggs, add a splash of apple cider vinegar to a deep frying pan or saucepan filled with water and bring to the boil over a high heat. Reduce the heat to a medium-low temp and bring to a gentle simmer.
  6. Swirl the water before cracking in each egg and poach for 1-2 minutes. While the eggs are poaching, gently wilt the spinach in a frying pan with a splash of water.
  7. To serve, divide up the spinach, topped with the smoked salmon, poached eggs and covered in fresh homemade hollandaise.




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