3 delicious recipes with vitamin D to prepare during the coronavirus

One of the healthiest measures that we can take during the confinement by the coronavirus is to increase the consumption of foods with vitamin D to prevent a deficiency . The advantage of cooking these dishes is that we can incorporate common and delicious foods into simple and practical recipes

These selected recipes help increase vitamin D levels to improve the absorption of calcium and phosphorus in the intestine. Although by themselves they do not replace UVB rays since you should take a little sun a day, they will help you reduce the lack of solar vitamin.  Benefits of sunbathing

Spaghetti alla puttanesca with sardines

Ingredients:

  • 300 grams of spaghetti
  • 1 can of sardines in oil
  • 400 grams of crushed tomatoes
  • 1 spinach
  • 2 tablespoons of sliced ​​black olives
  • 2 minced garlic cloves
  • 1 tablespoon of capers
  • Chopped parsley (or chives)
  • Oil
  • Salt

Preparation:

  1. Cook the spaghetti while you prepare the sauce.
  2. Heat a little oil in a frying pan and fry the minced garlic.
  3. Let them brown and add the tomatoes in small cubes .
  4. Wait for the tomato to cook a little, incorporates the drained sardines, capers and olives.
  5. Add the chopped spinach and cook for 5 minutes, stirring occasionally.
  6. Rectify the salt end point of the assembly.
  7. Drain the spaghetti, place them in a bowl and pour the sauce on top .
  8. Decorate with chopped parsley and serve with grated cheese.

Egg burritos

Ingredients:

  • 5 flour tortillas
  • 6 eggs
  • 4 tomatoes cut into small pieces
  • 4 onions
  • Bacon (approx. 6 strips)
  • 1 cup grated cheddar cheese
  • ¼ teaspoon of pepper
  • Salt

Preparation:

  1. Heat a little oil in a frying pan and saute the bacon until golden brown .
  2. Remove the strips one by one and drain them on kitchen paper.
  3. Remove the oil from the pan, leaving just a little (about 1 tablespoon) and cook the previously beaten eggs there.
  4. Season with salt and pepper.
  5. Stir well and place the eggs on the flour tortillas.
  6. Add the chopped fried bacon, tomato, chive and cheese on top .
  7. Fold the tortillas in half and serve in individual dishes.

Salmon burgers

Ingredients:

  • 120 grams of cooked salmon (skinless and boneless)
  • 5 crushed crackers
  • 1 egg
  • ⅓ cup chopped onion
  • Pepper
  • Oil
  • Salt

Preparation:

  1. In a bowl mix the crushed crackers with the minced salmon, onion, beaten egg, salt and pepper.
  2. Stir well until you get a thick paste.
  3. Take a large tablespoon of pasta in your hands and form a hamburger, making a ball and then crushing it without it falling apart. Form all the hamburgers.
  4. Pour a little oil in a frying pan and fry the hamburgers on both sides.
  5. Serve and accompany with herbs with mayonnaise or with a healthy salad.

Prepare these delicious recipes with vitamin D and leave us your comments or advice. Share these healthy treats to prevent vitamin D-related illnesses, such as osteoporosis and rickets in children.

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