These real food recipes are chock-full of ingredients containing natural Vitamin D3 to get you through these dark, dreary months. Most of us don't get enough Vitamin D3 so incorporating these foods can naturally boost levels.
This is a collection of real food recipes that focus on foods containing Vitamin D. Please note this recipe collection focuses on real foods naturally containing Vitamin D3, it does not list fortified food recipes.
This list of nutrient-dense recipes and superfoods also contain other vital micronutrients that our modern diets tend to be lacking — like Omega 3 while also being a rich source of protein, Vitamin A and more.
Winter here lasts a long time.
The months can feel dark and dreary, especially after the Christmas celebrations are over and you're faced with a slushy, grey January.
For humans, the most bioavailable and useful form is called D3 and after sunlight, it comes solely from eating certain animals. The plant form of Vitamin D is D2 and it is not so useful to humans.
Pastured animals store their D3 in their fat and organs primarily but they also will have varying degrees in their muscle meat. Egg yolks also contain D3 and so do butter and cream.
For an animal to be a source of D3, it must have been pastured and/or exposed to sunlight or UVA/UVB artificial light.
You will have to forgive me if the first item on this list is not a recipe but rather a traditional food-based supplement — cod liver oil. And it has one of the highest concentrations of D3 you can find so I have to mention it for sheer convenience.
One teaspoon has 395 iu of D3 amongst MANY other beneficial things (Omega-3's, Vitamin A).
And the only cod liver oil on the market that is worth getting is Rosita's Cod Liver Oil. It's expensive. So if this is out of your budget, it's not the end of the world. But even having one bottle on hand in the winter can benefit you.
This is my best original pasta sauce recipe: 'nduja sausage is a traditional pork preparation from Italy and here it is combined with smoked caramelized onions, tomatoes, Parmigiano-Reggiano, and garlic.
This rustic pork meat and liver pate recipe is high in both Vitamin D3 and iron — amongst other things.
It's also a very traditional and delicious preparation that will become your favourite.
Mussels are easy, affordable, incredibly nutritious, and tasty.
Mussels and pork bacon come together in this rich and savoury recipe that is perfect for any time of the year.
This is how you properly brine and smoke a whole trout on the Traeger Grill (or whatever pellet smoker you may have). This method works for fillets as well.
Don't Have a smoker? Check out:
This is one of my favourite breakfasts: wild smoked salmon, poached egg, asparagus, basil pesto or hollandaise sauce, and an optional spoon of rich wild salmon roe.
Every component here can also be assembled in advance making it an easy meal-prep choice.
Make sure to also check out my Meaty Winter Warmers for more delicious real food recipes to keep you full this winter.