Looking to stay healthy this winter with delicious, nutrient-packed meals? Our blog shares 5 plant-based Vitamin D recipes that are perfect for boosting your Vitamin D levels during the colder months. From creamy soups to hearty mains, these recipes use fortified foods and natural ingredients like UV-exposed mushrooms to help you maintain optimal nutrition on a vegan diet.
1. Baked Portobello Mushrooms with Herbs
Ingredients:
- 4 large Portobello mushrooms (Vitamin D-rich when UV-exposed)
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 1 tbsp fresh parsley, chopped
- 1 tbsp fresh thyme leaves
- 1 lemon, sliced
- Salt and pepper to taste
Instructions:
- Preheat the oven to 200°C (400°F).
- Clean the mushrooms and place them on a baking tray lined with parchment paper.
- Mix olive oil, garlic, parsley, thyme, salt, and pepper. Brush this mixture onto the mushrooms.
- Top each mushroom with a slice of lemon and bake for 15-20 minutes, until tender.
- Serve with roasted vegetables or a quinoa salad.
2. Creamy Mushroom and Fortified Plant-Based Milk Soup
Ingredients:
- 250g button or shiitake mushrooms (Vitamin D-rich when UV-exposed)
- 1 tbsp olive oil
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 500ml fortified plant-based milk (check for added Vitamin D)
- 500ml vegetable stock
- 1 tbsp fresh thyme
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot and sauté the onions until translucent.
- Add garlic and mushrooms, cooking until the mushrooms soften.
- Stir in the vegetable stock and fortified plant-based milk. Add thyme, salt, and pepper.
- Simmer for 15 minutes, then blend until smooth.
- Serve warm with crusty vegan bread or a side of fortified plant-based butter spread.
3. Avocado and Vitamin D-Fortified Spread Toast
Ingredients:
- 1 slice whole-grain bread
- 1 ripe avocado
- 1 tbsp Vitamin D-fortified vegan butter or spread
- Juice of ½ lemon
- A pinch of chilli flakes
- Salt and pepper to taste
Instructions:
- Toast the bread until golden.
- Spread the fortified vegan butter or spread over the toast.
- Mash the avocado with lemon juice, salt, and pepper. Spread it over the toast.
- Sprinkle with chilli flakes and enjoy as a quick, nutrient-packed snack.
4. Fortified Orange Juice and Chia Smoothie
Ingredients:
- 250ml fortified orange juice (look for brands with added Vitamin D)
- 1 ripe banana
- 1 cup frozen mango chunks
- ½ cup fortified plant-based yoghurt
- 1 tbsp chia seeds
- Optional: 1 tsp agave syrup for extra sweetness
Instructions:
- Blend all ingredients until smooth.
- Pour into a glass and serve chilled for a refreshing winter boost.
5. Tofu Scramble with Spinach and Sun-Dried Tomatoes
Ingredients:
- 200g firm tofu, crumbled
- 1 tbsp olive oil
- 1 cup fresh spinach
- ¼ cup sun-dried tomatoes, chopped
- 1 tsp turmeric powder
- 1 tsp garlic powder
- Salt and pepper to taste
- Optional: Nutritional yeast for a cheesy flavour
Instructions:
- Heat olive oil in a pan over medium heat.
- Add crumbled tofu, turmeric, and garlic powder. Sauté until slightly golden.
- Add spinach and sun-dried tomatoes, cooking until the spinach wilts.
- Season with salt, pepper, and nutritional yeast if desired.
- Serve on whole-grain toast or with roasted sweet potatoes.
Bonus Tips for Plant-Based Vitamin D:
- Fortified foods: Opt for plant milks, yoghurts, cereals, and margarines fortified with Vitamin D.
- Mushrooms exposed to UV light: Check labels for “Vitamin D-enhanced” mushrooms.
- Supplementation: Consider a vegan-friendly Vitamin D2 or D3 supplement during winter.
Meeting your vitamin D needs as a vegan during winter doesn’t have to be daunting. By incorporating UV-exposed mushrooms, fortified foods, and vegan supplements into your diet, you can maintain optimal health. Pair these strategies with outdoor activities to make the most of natural sunlight, and you’ll be well-equipped to thrive even during the darkest months of the year.
Explore more plant-based nutrition tips and recipes on Veganisus, and make this winter your healthiest one yet!
