14 Vitamin D Foods and Easy Recipes for the Darker Months Ahead

As the days get shorter, many of us spend less time in the sun, and the sun is the main way our bodies make vitamin D. This vitamin helps your body absorb calcium, and it plays a role in healthy bones and muscles. Only a handful of vitamin D foods have a good amount naturally, like oily fish, egg yolks and some mushrooms, while foods like milk, cereal and orange juice are often fortified. These easy recipes make it simple to add them to your week. Food alone may not cover everything, so if you are worried about your levels, ask your doctor. Looking for more nutrient packed meals? See these iron rich foods and recipes. Ready to eat a little more sunshine..

Honey Garlic Baked Salmon, a Top Pick Among Vitamin D Foods

Salmon is one of the richest natural sources of vitamin D, and this sticky honey garlic version is a weeknight winner. The fillets bake in about 12 minutes while a quick glaze of honey, soy sauce, garlic and lemon turns glossy in the oven. Serve it with roasted vegetables or rice and dinner is done. Wild salmon usually has more vitamin D than farmed, but both are good choices. How often does fish make it onto your dinner table?

You will need: 4 salmon fillets, 3 tbsp honey, 2 tbsp soy sauce, 3 garlic cloves (minced), 1 tbsp lemon juice, 1 tbsp olive oil, salt and pepper, lemon slices, parsley.

How to make it: 1. Heat the oven to 400F and line a baking sheet. 2. Season the salmon with salt and pepper. 3. Whisk the honey, soy sauce, garlic, lemon juice and oil. 4. Spoon the glaze over the fillets and add lemon slices. 5. Bake 12 to 15 minutes and top with parsley.

Crispy Skin Pan Seared Salmon

If you love crispy chicken skin, you will love this. The trick is a hot pan, a dry fillet and patience: cook it skin side down and do not move it for about five minutes. The skin turns crackly and golden while the inside stays tender. Finish with a knob of butter, garlic and fresh herbs. It takes about ten minutes and tastes like restaurant food, which makes it one of the tastiest vitamin D foods to cook at home. Do you eat the salmon skin, or leave it on the plate?

You will need: 2 skin on salmon fillets, 1 tbsp oil, 1 tbsp butter, 1 garlic clove (smashed), a few sprigs of thyme or dill, salt, pepper, lemon wedges.

How to make it: 1. Pat the salmon very dry and season well. 2. Heat the oil in a skillet over medium high heat. 3. Place the fillets skin side down and press gently for 10 seconds. 4. Cook 4 to 5 minutes without moving, then flip. 5. Add butter, garlic and herbs, baste for 1 minute and serve.

Salmon Avocado Salad Bowl

This colorful bowl brings together two good fats in one meal: salmon and creamy avocado. Flaked salmon sits on crisp greens with cherry tomatoes, roasted beets, cucumber and a light ginger dressing. It is a great way to use leftover cooked salmon, and it packs well for lunch if you keep the dressing on the side. Like most vitamin D foods on this list, it is filling without feeling heavy. Quick poll: what is your go to lunch? A) Salad B) Sandwich C) Leftovers D) Whatever is fastest.

You will need: 1 cup cooked flaked salmon, 3 cups mixed greens, 1 avocado, 1 cup cherry tomatoes, 1 small cooked beet, 1/2 cucumber, 2 tbsp olive oil, 1 tbsp rice vinegar, 1 tsp grated ginger, 1 tsp honey, sesame seeds.

How to make it: 1. Whisk the oil, vinegar, ginger and honey. 2. Arrange greens in bowls. 3. Add the tomatoes, beet, cucumber and avocado. 4. Top with the flaked salmon. 5. Drizzle with dressing and sprinkle with sesame seeds.

Smoked Salmon Caesar With Soft Boiled Eggs, Two Vitamin D Foods in One

Here is a Caesar salad with a big upgrade. Silky smoked salmon and jammy soft boiled eggs both bring some vitamin D, while crunchy croutons and a lighter yogurt Caesar dressing keep it classic. It makes a fancy weekend brunch or a protein packed lunch. Six and a half minutes is the magic number for eggs with golden, jammy yolks. How do you like your boiled eggs: soft, jammy or hard?

You will need: 4 cups chopped romaine, 4 oz smoked salmon, 2 eggs, 1 cup croutons, 1/4 cup parmesan. Dressing: 1/3 cup Greek yogurt, 1 tbsp lemon juice, 1 tsp Dijon, 1 garlic clove, 2 tbsp parmesan, 1 tbsp olive oil, pepper.

How to make it: 1. Boil the eggs for 6 1/2 minutes, then cool in ice water and peel. 2. Whisk all the dressing ingredients. 3. Toss the romaine with the dressing. 4. Top with salmon, croutons and parmesan. 5. Halve the eggs and add them on top.

Sardines on Toast, Budget Friendly Vitamin D Foods

Sardines might be the most underrated food in the grocery store. A small tin costs very little, keeps for years in your pantry and gives you vitamin D, protein, calcium from the tiny soft bones and omega-3 fats. If you are new to them, start with sardines in olive oil on toast with lemon, tomato and parsley. The bright toppings make them taste fresh, not fishy. Have you ever tried sardines, or are you too scared?

You will need: 1 tin sardines in olive oil, 2 slices sourdough, 1 small tomato, 1/2 lemon, 1 tbsp chopped parsley, a pinch of chili flakes, black pepper.

How to make it: 1. Toast the bread and drizzle with a little oil from the tin. 2. Rub the toast with the cut side of the tomato, then slice the rest. 3. Lay the sardines on top. 4. Add the tomato slices. 5. Finish with lemon juice, parsley, chili and pepper.

Grilled Sardines With Lemon and Garlic

In Portugal and Spain, grilled fresh sardines are a summer festival favorite, and they are easy to make under your oven broiler too. The skin turns crispy and smoky while the inside stays moist. Serve them with lemon slices, a garlic parsley oil and a simple tomato salad. If you can not find fresh sardines, try fresh mackerel or trout, which also bring vitamin D. Would you try whole grilled fish?

You will need: 8 to 12 fresh sardines (cleaned), 2 tbsp olive oil, coarse salt, 1 lemon, 2 garlic cloves, 2 tbsp chopped parsley.

How to make it: 1. Heat the broiler or grill to high. 2. Rub the sardines with oil and coarse salt. 3. Broil or grill 3 to 4 minutes per side until crisp. 4. Mix more oil with minced garlic and parsley. 5. Spoon over the fish and serve with lemon.

Lemony Tuna Spinach Salad

Canned tuna is a pantry hero for quick, high protein meals, and some types like light tuna and albacore also add a bit of vitamin D. Instead of drowning it in mayo, this version uses lemon, olive oil, capers and red onion, then serves it over baby spinach. It is light, bright and ready in five minutes, a quick way to enjoy vitamin D foods at lunch. Choose tuna packed in olive oil for the best flavor. What is your favorite way to eat canned tuna?

You will need: 1 can tuna (drained), 2 cups baby spinach, 1/4 red onion (diced), 1 tbsp capers, 1 celery stalk, 1/2 lemon, 2 tbsp olive oil, salt and pepper.

How to make it: 1. Flake the tuna into a bowl. 2. Add the onion, capers and chopped celery. 3. Stir in lemon juice and olive oil. 4. Season with salt and pepper. 5. Serve over the spinach.

Sunny Side Up Eggs, the Easiest of All Vitamin D Foods

The vitamin D in eggs is found in the yolk, so this is your reminder not to skip it. Eggs from hens raised outdoors or fed vitamin D enriched feed can have even more. For perfect sunny side up eggs, cook them low and slow in butter and cover the pan for the last minute so the whites set while the yolks stay runny. Serve with toast for dunking. Team runny yolk or team well done?

You will need: 2 eggs, 1 tsp butter or olive oil, salt, black pepper, chives, toast for serving.

How to make it: 1. Melt the butter in a nonstick pan over medium low heat. 2. Crack in the eggs gently. 3. Cook 2 to 3 minutes until the edges set. 4. Cover the pan for 1 minute to set the whites. 5. Season and top with chives.

Soft Scrambled Eggs With Cheese

Creamy, custardy scrambled eggs are all about low heat and a little patience. Stir them slowly with a spatula and pull them off the heat while they still look a tiny bit wet. A sprinkle of cheese at the end makes them extra rich. Pair them with a glass of fortified milk or orange juice for an easy breakfast with a few sources of vitamin D in one meal. Do you add milk to your scrambled eggs?

You will need: 3 eggs, 1 tbsp milk, 1 tsp butter, 2 tbsp shredded cheddar, salt and pepper, chopped chives or parsley.

How to make it: 1. Whisk the eggs, milk, salt and pepper. 2. Melt the butter in a pan over low heat. 3. Add the eggs and stir slowly with a spatula. 4. When they are almost set, stir in the cheese. 5. Remove from the heat and top with herbs.

Mushroom and Tomato Skillet Frittata

A frittata is a great way to use up leftovers, and this one combines two vitamin D foods: eggs and mushrooms. Mushrooms that have been exposed to UV light or sunlight contain more vitamin D, and some stores label them that way. Saute them with garlic, add eggs, cherry tomatoes and fresh dill, then finish in the oven. Slice it into wedges and you have vitamin D foods ready for breakfast all week. What do you put in your frittatas?

You will need: 8 eggs, 1/4 cup milk, 8 oz mushrooms (sliced), 1 cup cherry tomatoes, 1 garlic clove, 1/3 cup feta or cheddar, 1 tbsp fresh dill, 1 tbsp olive oil, salt and pepper.

How to make it: 1. Heat the oven to 375F. 2. Saute the mushrooms and garlic in an oven safe skillet for 6 minutes. 3. Whisk the eggs, milk, salt and pepper and pour over. 4. Add the tomatoes, cheese and dill. 5. Cook 3 minutes on the stove, then bake 12 to 15 minutes until set.

Creamy Mushroom Soup With UV Mushrooms

Mushrooms are one of the few plant foods that can make vitamin D, and a simple trick can boost it: place sliced mushrooms in the sun for 30 to 60 minutes before cooking. Then turn them into this cozy, creamy soup with onion, garlic, thyme and a splash of milk. It tastes rich and earthy, and it is perfect for a cold evening with crusty bread. Did you know about the mushroom sunbathing trick?

You will need: 1 pound mushrooms (cremini or button), 1 onion, 2 garlic cloves, 2 tbsp butter, 2 tbsp flour, 4 cups broth, 1 cup milk, 1 tsp fresh thyme, salt and pepper, parsley.

How to make it: 1. Slice the mushrooms and set them in sunlight for 30 to 60 minutes if you can. 2. Cook the onion in butter, then add mushrooms and garlic for 8 minutes. 3. Stir in the flour, then the broth and thyme. 4. Simmer 15 minutes and add the milk. 5. Blend part of the soup and season.

Fortified Cereal With Milk and Berries

Breakfast cereal is not always a health food, but many cereals and most milk in the United States are fortified with vitamin D. Pick a cereal with whole grains and less sugar, pour over fortified dairy or plant milk and top it with fresh berries. It is the fastest breakfast on this list and an easy way to get a little vitamin D before school or work. Check the label to see what your favorite brand adds. What cereal did you grow up eating?

You will need: 1 cup whole grain cereal (fortified), 3/4 cup fortified milk or plant milk, 1/2 cup raspberries or blueberries, 1 tbsp chopped nuts or seeds.

How to make it: 1. Read the label and choose a fortified, lower sugar cereal. 2. Pour it into a bowl. 3. Add the cold milk. 4. Top with berries. 5. Sprinkle with nuts or seeds for extra crunch.

A Glass of Fortified Orange Juice

Not a fan of milk or fish? Some brands of orange juice are fortified with vitamin D and calcium, which makes them a simple option. Look for the words fortified with vitamin D on the carton. Enjoy a small glass with breakfast, since juice has natural sugar. For a fun twist, mix it half and half with sparkling water for a light morning spritzer. Quick poll: pulp or no pulp? A) Lots of pulp B) Some pulp C) No pulp D) I do not drink juice.

You will need: 1 small glass fortified orange juice (about 3/4 cup), sparkling water (optional), ice, an orange slice.

How to make it: 1. Check the label for added vitamin D. 2. Chill the juice well. 3. Pour into a glass over ice. 4. Top with sparkling water if you like. 5. Garnish with an orange slice and enjoy with breakfast.

Fortified Yogurt Berry Bowl, Sweet Vitamin D Foods for Breakfast

Some yogurts are fortified with vitamin D, so check the label next time you shop. Spoon it into a bowl and top with raspberries, blueberries and crunchy granola for a breakfast that feels like a treat. Yogurt also brings protein and calcium, which works together with vitamin D. Make it in a jar the night before for an easy grab and go breakfast. So, which of these vitamin D foods will you add to your plate this week? A) Salmon B) Eggs C) Mushrooms D) Sardines.

You will need: 1 cup vitamin D fortified yogurt, 1/2 cup raspberries, 1/4 cup blueberries, 1/3 cup granola, 1 tsp honey, 1 tsp chia seeds.

How to make it: 1. Spoon the yogurt into a bowl. 2. Drizzle with honey. 3. Add the berries. 4. Sprinkle with granola and chia seeds. 5. Eat right away so the granola stays crunchy.