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At this time of the year when we are pretty low on our Vitamin D, getting outside when ever the sun decides to put in an appearance is a really great way to re-energise us as well as topping up our Vitamin D levels.

A bit about Vitamin D:-

It supports bone strength and growth by helping us to absorb Calcium. It strengthens the immune system by triggering our T-cells to destroy viruses and bacteria that our bodies are fighting – so really handing in the cold and flu season. Vitamin D also helps reduce inflammation and does no end of good for our mood too !

Obviously the best way of getting Vitamin D is from sunlight and it is worth stocking up on that in the summer as your body is able to store some of it for later. It is also worth chasing that sunshine in the winter months too even if it is a bit chilly out. When the sun came out yesterday I felt the magnetic force of those golden rays through the window as I was working. The compulsion to down tools, get togged up and head out into the light won me over. Even though there was a fine layer of snow on the ground I thought I should give that sunshine the maximum chance of hitting the spot so I peeled away some layers of clothing to expose my arms, neck and face. I have to confess it felt mighty cold to begin with but strangely exhilarating at the same time and although it didn’t last long due to the fact that it was -1 degrees out there (and the thought that if I ran into anyone they would think I was utterly bonkers walking the dog in my t-shirt, jogging pants, wellies and wooly hat), the layers did go back on. But, when all was said and done I felt a whole heap better for a good hour of sunlight and being outside.

If larking about in the sunshine is not your thing right now then the other option is to take in more vitamin D thought your food, which can be found in oily fish like mackerel, anchovies, salmon and sardines – a decent sized piece of one of these lovelies should hit the mark as well as yolks of eggs, avocado and mushrooms etc…

See below a few recipe ideas of how to add Vitamin D to your diet over the coming weekend.


Poached egg with avocado (all those good fats from the avo helps the body to absorb the goodies from the eggs).

Mushrooms which have been grown in the light are an excellent source of Vitamin D. How about baked portobello mushroom topped with smoked salmon, scrambled egg, grated fresh turmeric and some steamed spinach on the side. This is my go to sunday night supper.

Sardine Pate

Two 120g cans of sardines, packed in olive oil, drained
75g cream cheese
1/4 cup minced shallots (or minced red onions that have soaked in lemon juice for 10 minutes)
1/4 cup lime juice or lemon juice, or to taste and texture you like
2-3 tbsp chopped fresh herbs – chives, parsley, or dill are all good
Pinch of cayenne
Salt and freshly ground black pepper to taste

1 Remove the sardines from their cans. Remove and discard their backbones. Cut away and discard any tails too.
2 Place the cream cheese in a bowl and stir with a spatula until smooth. Add the shallots, fresh herbs, and most of the lime or lemon juice, mixing into the cheese with the spatula.
3 Use a fork to smash the sardines into the cheese mix. Add cayenne, salt, pepper and more lime or lemon juice to taste if you fancy too.
Eat straight away or chill.
You can make it up to two days ahead but make sure you cover it with cling wrap so there is no exposure to air, and keep it chilled.
Serve with crackers, bread, celery, fennel slices, cucumber etc…

Have a gorgeous weekend. xo


P.S. If you don’t believe my wooly hat and bare arms – see below, and yes that is snow in the background !!