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Recipes to Help You Add More Vitamin D to Your Diet

  • Holley Grainger, MS, RD

    Keep Cow's Milk On Hand

    In the United States, reduced-fat and skim milk are fortified with vitamin A to make them nutritionally equal to whole milk. While vitamin D fortification is voluntary, most U.S. milk contains the nutrient. A woman needs 600 IU of vitamin D daily—and one cup of fortified 1 percent milk provides 98 IU, or 16 percent of a woman's daily need. Enjoy milk as a smoothie base or in an overnight oats recipe.

    Get the recipe:  Make-Ahead Apple Cinnamon Overnight Oats (or make a High-Protein Smoothie with Vanilla Bean)

  • Abbey's Kitchen

    Don't Forget Your Egg Yolks

    Here's a reason to eat the yolk: It contains all of an egg's vitamin D. One large egg offers 41 IU vitamin D, or 7 percent of a woman's daily need. Cook up some eggs in a healthy quiche or use them in French toast.

    Get the recipe:  Low-Carb Quiche with Cheesy Swiss Chard and Phyllo Crust (or try Baked Butternut Squash French Toast)

  • Nutrition a la Natalie

    Use Orange Juice as a Glaze

    While it's best to eat your fruits and veggies when possible, many orange juices offer a dose of vitamin D. Typically, this amount is 100 IU, or 17 percent of a woman's daily need, per cup of fortified juice. Use OJ as a glaze for Brussel's sprouts in a flatbread or in a fajita recipe.

    Try it in a recipe: Sweet Orange Glazed Brussels Sprout Flatbread 

  • Snacking in Sneakers

    Capitalize on Cooked Salmon

    Oily fish like salmon offers vitamin D, in addition to other important nutrients like heart-healthy omega-3s. Three ounces of cooked farmed salmon provides 447 IU vitamin D, or 75 percent of a woman's daily need. Have it as an entrée or as a salad topper.

    Get the recipe: Salmon Salad with Pear, Bell Peppers, and Walnuts (or try Simple-Baked Salmon)

  • Jessica Cording, MS, RDN, CDN

    Use Plain Yogurt as a Subsitute

    Plain yogurt is a delicious mix-in for morning yogurt bowls, breakfast bars, even dips for veggies. Only some yogurts are fortified with vitamin D, and it's more common to find regular yogurts that contain it, versus Greek yogurts. So be sure to read your ingredient label. Six ounces of low-fat fruit-flavored fortified yogurt will give you 88 IU, or 15 percent of a woman's daily need. Use it to whip up an easy breakfast bar or a healthy party dip.

    Get the recipe: PB&J Frozen Yogurt Breakfast Bar (or try Southwestern Greek Yogurt Dip with Crudités)

  • Bonnie Taub-Dix, MA, RDN, CDN

    Sneak in Fortified Cereal

    Many cereals, especially ones targeted at kids, are fortified with vitamin D—and tend to contain about 10 percent of your daily need per serving. Serve with milk or fruit, or use in a waffle recipe.

    Get the recipe: Crunchy Cereal-Filled Waffles (or a Protein-Packed Chocolate Cereal Bowl)

  • The Delicious Cresent

    Add Mushrooms to Your Favorite Entrees

    All mushrooms contain vitamin D. When they're grown while exposed to UV light, the amount they contain increases hugely. A cup of brown mushrooms, for example, contains 3 IU vitamin D. When exposed to UV rays, that amount increases to 1,110 IU. Mushrooms exposed to UV are typically labeled as such. Whip them up in a Persian-style frittata, or use them to make meatless meatballs.

    Get the recipe: Mushroom Spinach Red Pepper Kuku (or try Meatless Meatballs)