Benefits Of Eating A Lunch Rich In Vitamin D

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Very few foods are naturally rich in vitamin D, which promotes the absorption of calcium and phosphorus and then helps deposit them in bones and teeth to make them strong and healthy. Vitamin D is most often found in fortified foods, like milk, soymilk and fortified cereals. Naturally occurring vitamin D is found in fatty fish, such as mackerel, salmon, and sardines, and in egg yolks. These healthy recipes are a delicious way to get more of this nutrient into your daily diet.

Ricotta & Yogurt Parfait

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Reminiscent of a lemon cheesecake, this healthy breakfast recipe is easy to throw together in the morning. Or stir together the filling in a jar the night before and top with the fruit, nuts and seeds when you get to work.

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

superfood chopped salmon salad

Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.

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Spinach-Mushroom Frittata with Avocado Salad

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Frittatas are like omelets, only easier--and they taste great hot, warm or cold. This vegetable-packed version is spiked with Mediterranean flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado. This easy recipe is perfect for brunch, lunch or dinner!

Salmon Tacos with Pineapple Salsa

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An easy-to-make slaw served on the side of these salmon tacos makes for a filling and fast weeknight dinner. If you prefer more heat in these fish tacos, simply add a pinch or two of chipotle chile powder or cayenne with the chili powder.

Roasted Red Pepper & Sardine Toast

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Sardines are healthy, cheap and delicious--try this simple toast recipe to work more of these tasty little fish into your diet.

"Egg in a Hole" Peppers with Avocado Salsa

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Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast.

Sweet Beet-Raspberry Yogurt

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Make a quick healthy breakfast that's bursting with color and flavor by mixing beets and raspberry jam into plain yogurt. Almonds add crunch, healthy fats and protein.

Walnut-Rosemary Crusted Salmon

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Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa.

Unicorn Smoothie

Turn a healthy breakfast into a magical treat with the naturally colorful layers in this fruit smoothie. Add a fruit skewer to take this fun rainbow recipe to the next level.

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Romaine Wedges with Sardines & Caramelized Onions

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Don't be afraid of the sardines in this healthy wedge salad recipe. Sardines are extremely nutritious, and are a perfect match for winter greens. In this healthy wedge salad recipe we've made little boats out of hearts of romaine lettuce and filled them with savory sardines, sweet caramelized onions, juicy cherry tomatoes and creamy dressing.

Chickpeas with Garlicky Yogurt & Toasted Pita (Fatteh Hommos)

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Fatteh means "broken" and signifies a dish of toasted bread pieces mixed with other ingredients. In this easy recipe, the yogurt is also "broken" with tahini, garlic and oil. Enjoy it immediately, before the crispy bread gets soggy from the yogurt.

Cajun Salmon with Greek Yogurt Remoulade

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Paprika and garlic powder make a quick Cajun-inspired seasoning that flavors salmon fillets in this easy dinner recipe. Traditionally, remoulade sauce is prepared with mayonnaise; here, we substitute nonfat Greek yogurt for a lighter version.

Eggs in Tomato Sauce with Chickpeas & Spinach

Eggs in Tomato Sauce with Chickpeas Spinach

Simmer eggs in a rich tomatoey cream sauce studded with chickpeas and silky spinach for a super-fast vegetarian dinner. Serve with a piece of crusty bread to soak up the sauce. Be sure to use heavy cream; a lower-fat option might curdle when mixed with acidic tomatoes.

Pea & Fennel Toasts with Sardines

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Elevate simple toast with a green, veggie-loaded spread packed with mint, fennel and sweet English peas. One of these generously topped bruschetta-like toasts makes a great appetizer; two of them are perfect as a light lunch with a salad. Canned sardines and anchovies are delicious here, as are grilled fresh sardines if you can find them.

No-Bake Berry Cheesecake Bars

overhead shot of red & blue berry cheese cake bars cut into squares on a white surface

As if no-bake weren't tempting enough, consider that the graham cracker crust for these berry cheesecake bars has pecans in it. Ooh la la! In the filling, nonfat Greek yogurt and reduced-fat cream cheese cut the calories and saturated fat.

Grilled Salmon Salad with Raspberry Vinaigrette

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Homemade raspberry dressing? You bet. Prep it a day ahead and this easy salmon salad will come together in no time.

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Herbed Yogurt-Rice Soup

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The grains of rice disappear into the yogurt as it's simmered and stirred, thickening the soup and giving it substance. Serve warm or chilled, depending on the weather.

Bacon & Egg Breakfast Tacos

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Breakfast tacos are quintessential morning eats in Austin, but with this breakfast taco recipe you can enjoy them wherever you are. The smoky, earthy ancho chile salsa is what makes these extra-special, though for a quicker weekday breakfast, feel free to swap in your favorite store-bought salsa.

Pumpkin Spice Latte

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No super-sweet sugar bombs here! Make your very own pumpkin spice latte at home with this healthy recipe that allows you to control just how much added sugar goes into your coffee drink. If you would rather have a vegan latte, use whatever nondairy milk you'd like. Real pumpkin puree, maple syrup, cinnamon and coffee--it's fall in a mug!

Honey Mustard Salmon with Mango Quinoa

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In this 30-minute dinner recipe, grilled, honey mustard-coated salmon is served with a tasty grain salad made with quinoa, mango, jalapeño and almonds.

Fig & Honey Yogurt

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In this Mediterranean-inspired snack, dried figs and honey top plain yogurt. Substitute fresh figs if you can find them.

Radish & Egg Toast

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Add some crunch to your egg on toast with this healthy breakfast idea that comes together in a snap.

Salmon & Asparagus with Lemon-Garlic Butter Sauce

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Looking for a recipe to help you eat more heart-healthy fish and veggies? Add this salmon and asparagus dinner to your rotation. Not only is it healthy and delicious, this sheet-pan dinner is also easy to make and a breeze to clean up.

Polenta Bowls with Roasted Vegetables & Fried Eggs

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You really can't beat creamy polenta with a fried egg on top--unless you add some roasted veggies, as we've done in this hearty and healthy meal in a bowl. Serve these bowls for a satisfying brunch, lunch or dinner that comes together in just 30 minutes. Feel free to swap (or add) in other veggies, such as broccoli, to customize your bowls according to what's in season or what you have on hand.

Cucumber Cooler Yogurt

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Whip yourself up a refreshing and healthy breakfast or snack with the classic combo of cucumbers and yogurt, enlivened with lemon and mint.

Salmon Burgers with Quick Pickled Cucumbers

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These healthy salmon burgers call for canned salmon, which makes them an economical and easy dinner. The quick-pickled cucumbers in this recipe are a great introduction to the world of pickling. If you enjoy them, you can make additional batches by following Steps 1 and 2.

Lady & Larder's Deviled Eggs

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In this deviled egg recipe from the L.A.-based party board company Lady & Larder, the flavor of the creamy yolk filling is classic. Serve them alongside your favorite hot sauces so everyone can add their own custom kick to the little devils.

Spiced Hot Chocolate

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This spiced hot chocolate warms you from within.

Roasted Salmon with Smoky Chickpeas & Greens

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In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.

Milk Kefir

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Similar to drinkable yogurt, milk kefir is a smooth and creamy probiotic drink made from milk and fermented kefir grains. Drink it on its own or add some to a smoothie for a healthy-gut boost.

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Benefits Of Eating A Lunch Rich In Vitamin D

Source: https://www.eatingwell.com/gallery/12814/recipes-to-get-more-vitamin-d/

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Benefits Of Eating A Lunch Rich In Vitamin D