When i learned It wasn’t a big surprise lately because I was deficient in vitamin D. With the pandemic, I had a tremendous amount of time indoors. As another winter began with the viral variants, my doctor emphasized the importance of “sunshine vitamins”.
According to a 2018 survey by the National Health and Nutrition Examination Survey (NAHNES), D levels have fallen long before the Covid-19 hit. “Vitamin D deficiency (VDD) and deficiency (VDI) are increasing at the global level and are associated with an increased risk of various illnesses,” the report said.
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Vitamin D is naturally produced in the body by absorbing the ultraviolet rays of the sun into the skin. Definitive studies confirm that vitamin D is essential for the absorption of calcium into bone. According to Dr. Richard Lee, an endocrinologist at Duke University, “as we get older, vitamin D levels decrease.” And it’s about osteoporosis, decreased bone strength, and increased risk of fractures. He explained that he made a significant contribution.
Geography is also a factor, said Dr. Ingibjorg Gunnarsdottir, a professor of food science and nutrition at the University of Iceland. Simply put, the more people exposed to sunlight all year round, the easier it is to produce vitamin D. “For example, in Iceland, there isn’t much sunlight during the winter,” said Dr. Gunnarsdóttir. “We encourage people to take vitamin D in the form of cod liver oil. This is a supplement for some people, but Iceland considers cod liver oil as food.”
She receives no discussion from the cookbook “Slippurinn: Recipes and Stories from Island” (co-author and co-author Gisli Matt with Nicolas Gill).Phaidon). “We call the cod liver the northern foie gras,” Matt said. He diplomatically described cod liver oil as an “acquired taste,” but emphasized that the vitamin D-rich liver itself is much more palatable. He loves to pan-fry it and process it into spread snacks for crackers and flatbread. “In general, a fish-rich diet can survive the dark winters of Iceland,” while Tara’s liver leads the pack of vitamin D content.
Matt’s comment wondered if he could fight VDD in the kitchen, especially if he ate like Scandinavian. Dr. Lee and Dr. Gunnarsdóttir confirmed that the best food source for vitamin D happened to be consistent with the Scandinavian diet. According to their advice, my winter menu is full of oily fish such as salmon, trout, char, herring, sardines, mackerel, swordfish and tuna. Beef liver; and egg yolk.
Foods that double vitamin D
Cod Liver Oil || Cod Liver Oil || Mass || Salmon || Bluefish || Anchovy || Chars || Tuna || Mushrooms || Fortified Milk / Cream || Fortified Orange Juice || | Cow liver || Arctic char || Swordfish || Halibut || Herring || Cod
Mushrooms are the only plant source of vitamin D, especially when grown in the sun or exposed to UV light. Chef and mushroom enthusiast Alan Bergo, “The Forager Chef’s Book of Flora” (Chelsea green), Pointed me to a 2018 study published in the peer-reviewed journal Nutrients, highlighting chanterelles (especially yellowfoot and golden varieties) and porcini as D-rich in particular. “These are mushrooms that grow during the peak of summer,” explained Bergo. As studies point out, the vitamin D content of fresh mushrooms reduces storage. Therefore, Belgo recommends purchasing directly from farmers and foragers at farmers markets, if possible. Mushrooms purchased in supermarkets will almost certainly travel long distances and will spend a considerable amount of time sitting in the dark and arriving. Conversely, this study found that D-rich mushrooms retain vitamins when dried in the sun or under UV exposure, making them a pantry-friendly storage solution.
Most vitamin D is incorporated into the American diet through fortified foods such as milk, orange juice, and cereals. As a fat-soluble vitamin, D is easy for most people to digest and is well absorbed by the gastrointestinal tract. Both Dr. Lee and Gunnarsdóttir said that there are only minor differences between cooked, raw, wild and farmed foods rich in vitamin D. The secret is to get enough, and how much it is enough depends on the person.
The US recommended daily intake is 600 international units (IU) for the general population and 800 IU for the elderly. According to both doctors, overdoing D is fairly rare (adults should not consume more than 4000 IU per day). They advise the balance between D-naturally rich foods, fortified foods, supplements, and ample sunlight.
Here are some plans to follow your doctor’s instructions this winter: Start your day with fortified milk, OJ and cereals. Walk in the midday sunshine. Take multivitamins. And the most compelling of all is to prepare a D-delicious recipe like the one presented here. Matt’s burnt Arctic char and dill emulsion. Chanterelle chowder adopted from Mr. Bergo’s website theforagerchef.com. A simple and snacking cod liver oil mousse. Fortunately, another great source of D, canned fish, happens to be in fashion, with lots of delicious new imports and is now available in the state. (See “Pantry D List” on the right.) And don’t even point your nose at a spoonful of good old cod liver oil. (See also “Viking Tonic” on the right.) This is a simple D delivery system. If you still don’t know the taste, why not choose a version of fennel or ginger flavor? After all, this means it feels good.
To find out and search for all recipes, check out the WSJ recipes page.
Thanks to the D-rich arctic char and egg yolk, this dish is packed with “sunshine vitamins”. A bright green dill emulsion plays a gorgeous fish. Toasted coriander serves crunch.
material
- 4 (6 oz) skin-on hokkyo char fillet
- 1 lemon peel
- 5 tablespoons of sea salt
- 2 tablespoons and 1 teaspoon of granulated sugar
- 4 tablespoons of drying time
- 4 tablespoons coriander seed
- Dill leaves, for garnish
- 1 bunch of fresh dill
- 1¼ cup of vegetable oil
- 1 piece of garlic
- 1 Shallot
- 4 egg yolks
- 2 tablespoons and 2 teaspoons of Dijon mustard
- 1 tablespoon apple cider vinegar
- ½ lemon juice
- Sea salt
For fish:
For emulsions:
direction
- Clean the fish bones and place them on a plate. Mix lemon zest, salt, sugar and thyme in a bowl. Spread the mixture evenly on the fish and let it cure in the refrigerator for 1 hour.
- Meanwhile, preheat the oven to 320 degrees. Place the coriander seeds in a sheet pan and toast for 10 minutes. Save it for cooling. Raise the oven temperature to 350 degrees.
- Make an emulsion: In a blender, mix dill, oil, garlic and shallot and blend slowly with an instant reading thermometer until the mixture reaches 170 degrees. (This can take up to 8 minutes. Check the temperature after 3-4 minutes.) Strain the oil into the bowl through a fine mesh strainer while pushing the solids until all the oil is released. ..
- Clean the blender before adding egg yolk, mustard and vinegar. Blend until combined. Add herbal oil and blend until fully emulsified. Adjust the taste with lemon juice and salt.
- Remove the fish from the refrigerator and wash away the hardened material. Putt dry.
- If you have a kitchen torch: Place the fish skin down on a sheet pan. Bake for 4-5 minutes until the inside has a rare touch. Remove the fish from the oven, turn it over, and use a kitchen torch to burn the sides of the meat. If you don’t have a torch: First, in a frying pan that has been dried over high heat, burn the fish on the meat side until it is browned. Transfer the fish to the top plate and bake for 4-5 minutes with the skin down.
- Let the fish rest for at least 2 minutes before serving, then divide into 4 plates. Sprinkle the fish with emulsion and sprinkle the toasted coriander seeds and dill leaves on top.
Sharp notes of aquavit, horseradish and lemon cut through the richness of cod liver and evoke the flavor of a Scandinavian kitchen. Light and spread, this mousse is a particularly nice companion to Swedish rye crisp bread, but is often applied to most crackers, toasts and flatbreads.
material
- 1 tin (2.1 oz) cod liver oil in oil
- 1 tablespoon of olive oil
- 1 shallot, chopped
- 1 piece of garlic, chopped
- 1 tbsp and 1 tsp aquavit
- 1 twig fresh thyme
- 2 teaspoons of horseradish cream
- 2 teaspoons of lemon juice
- Chopped chives for garnish
- salt
- pepper
direction
- It drains oil from the liver. Save it.
- Heat the olive oil over medium heat in a frying pan. Add shallot and fry for 2-3 minutes until tender. Add garlic and fry for 1 minute.
- Add 1 tablespoon aquavit and thyme to the pan. Boil for 1 minute until the aroma comes out. Remove from heat and let cool.
- Remove thyme from the Shallot mixture. Transfer the shallot mixture to the blender with liver, horseradish cream, lemon juice, salt and pepper. Blend until smooth.
- Pour the mousse into a small Ramekin. Stir a teaspoon of aquavit further and refrigerate for 1 hour.
- Decorate with chopped chives and add crackers, flatbread, or toast of your choice.
Alambergo, also known as the Forager Chef, created this chowder recipe with a mix of wild mushrooms, but chanterelles alone are a great showcase. If you don’t have something fresh, replace it with 1 ounce of dried chanterelles. For even cooking, cut potatoes, carrots and celery into ½ inch dice.
material
- 4 tablespoons butter
- Medium-strength flour ½ cup
- Roughly chopped 12 ounces of fresh chanterelles
- 2 cups of peeled and diced russet potatoes
- 3/4 cup diced carrots
- 1 finely chopped onion
- 2 rib celery, diced
- ½ cup of dry white wine
- Two twig times
- 2 dried bay leaves
- Mushroom stock 5 cups
- 1 cup of fresh cream
- Salt and freshly ground black pepper
- Fresh chopped herbs such as chives, dill and tarragon for garnish
- Lemon wedge, for serving
direction
- Melt the butter in a 6 quart pan over medium heat. Pour the melted butter into a small heat-resistant mixing bowl. Let it cool for a few minutes, then add the flour and stir to make a loose paste. Save it.
- Put chanterelles, potatoes, carrots, onions, celery, wine, herbs and stock in a pan and heat over medium to high heat. Cover and reduce heat to low and simmer for 20 minutes until the vegetables are tender.
- Add flour butter paste to the soup and simmer in a whisk until thick.
- Add the cream to the soup, stir, mix and heat. Do not bring to a boil.
- Adjust the seasoning as needed and add with herbs and lemon wedges.
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