Vitamin D is known as our sunshine vitamin but it can be quite tricky to get enough of it for optimal wellbeing during our darker, colder months.
In a study, 84% of New Zealanders tested had either vitamin D deficiency or insufficiency. So, we put together this vitamin D cheat sheet to help you out.
Foods rich in vitamin D include beef liver, sardines and mushrooms. While we'd need to eat a lot of these foods to get our daily requirement—we're talking 30 scrambled eggs—it's a great idea to add these foods in where you can and supplement with vitamin D when you need some extra.
Scrambled Eggs with Greens and Mushrooms
Serves 2 | GF, DF
Ingredients
- 4 medium portobello mushrooms
- A little extra virgin olive oil
- 4 organic free-range eggs
- 2 Tbsp raw milk or cream
- 1 1/2 Tbsp coconut oil or butter
- 2-3 cups organic spinach
- Unrefined sea salt and pepper
- ¼ cup chopped parsley
- 20g feta
Directions
- Heat oven to 200ºC.
- Clean portobello mushrooms with a damp cloth. Brush with olive oil and sprinkle with a little salt and pepper. Place on a baking tray and fan bake for 20 minutes.
- In a bowl, gently whisk the eggs, raw milk, parsley, salt and pepper.
- In a medium saucepan, gently heat 1 Tbsp of coconut oil or butter.
- Add the egg mix to the pan cook gently (using a spatula to turn the cooked eggs working from the edges to the middle).
- In another small pan heat the remaining ½ Tbsp of coconut oil and gently wilt spinach (adding a splash of water if you need to.)
- Serve eggs and mushrooms on wilted spinach and enjoy!
If you give this a go, we'd love to see the result! Tag us in your pictures with @bepurewellness for your chance to be featured on our Instagram account.
