Here we are in the dark, cold month of January. Concerned about your vitamin D level? Since you probably are not getting enough sunlight at this time of the year and cannot sneak off to an exotic island to bask in the sun, I highly suggest that you include a tablespoon of cod liver oil or krill oil which is not only rich in vitamin D but also in vitamin A (retinol) and the essential fatty acids we all need.
Besides this, I suggest you eat fish such as sardines (canned or fresh), mackerel and salmon. I know what you are thinking. Ugh! I have included my recipe for a very simple fish spread made with sardines that is absolutely yummy.
If you are buying the fish fresh, be sure it smells like the ocean, eyes are clear and it is not slimy. The fish can be prepared as a soup, entrée or lunch salad. Below is a simple recipe for a creamy sardine spread that you can eat with crusty whole grain bread. If you really dislike sardines, you can substitute canned salmon or tuna.
1 can sardines (mashed)
1/4 onion or shallot minced
handful of parsley minced
1 tablespoon of mustard or mayo
1/2 lemon squeezed
salt & pepper to taste
Mix all ingredients together and spread on some crackers or bread. Enjoy!
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