Singing the winter blues? We hear ya! We are at times too—we miss getting that natural warmth and sunlight of spring and summer! But never fear! We’ve got tips to get your vitamin D so that you can fight depression and keep your energy up all year long—even when you can’t get your vitamin D from the sun!
Fatty Fish: Not only do these have a boat load of the D – you can get a rich amount of omega 3 fatty acids! Some favorites in this category are salmon and sardines—which we happen to love! Yes, we really do!
Mushrooms: All mushrooms contain vitamin D, but they contain an especially large amount of vitamin D when grown in ultraviolet light. Portabellas are very high in vitamin D.
Milk: All milk is fortified with vitamin D in the U.S. Even some soy and rice milks are – so check your labels!
Eggs: To get the benefits of vitamin D from eggs – you’ve gotta eat the whole egg since it’s found in the yolk. We love Eggland’s Best (so much that we work with them!) because they have four times the Vitamin D found in ordinary eggs!
Cereal: there are also some fortified cereals you can include to get your daily dose of vitamin D. Look for a multi-grain cereal to reap the most benefits!
Now that you’ve got the tips and tricks getting your daily vitamin D – get out there and start eating more vitamin D-rich foods! Start today with this yummy recipe– Turkey & Cauliflower Casserole!
Turkey & Cauliflower Casserole
Serves: 6
Ingredients
- 5 cups cauliflower, cut into florets
- 1 onion, finely chopped
- 15 button (white) mushroom, thinly sliced
- 1 tbsp olive oil
- 1 lb. ground turkey breast (be sure to get breast meat, as this is very lean, regular ground turkey is not)
- 1/2 cup canned tomatoes (diced)
- 4 tsp tomato paste
- 2 tsp Worcestershire sauce
- 2/3 cup low-sodium vegetable broth
- 1/2 cup skim milk
- 4 tsp butter, unsalted
- Ground pepper to taste
- Salt to taste
Directions
- Preheat the oven to 400°F.
- Combine onions, cauliflower, and mushrooms and steam them until they are very tender. Drain and set aside.
- Heat the oil in a pan over medium-high heat. Add ground turkey breast and brown the meat. *Don’t break up the turkey breast as you cook it for the first 4-5 minutes. This will help to retain it’s juices. Lower the heat if it starts to overly brown before you break it up.
- When the meat is golden-colored, add the chopped onion then cook 2 minutes while stirring. Mix in the tomatoes, mushrooms, tomato paste, Worcestershire sauce, and broth. Add salt and pepper. Continue cooking for about 5 minutes until all food is thoroughly heated.
- Remove the pan from the heat and pour the mixture into one large baking dish.
- In a large microwave-safe bowl, add the milk and butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash the mixture until it is creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the turkey mixture, then gently spread it with a spoon to cover evenly.
- Place in the oven and bake until the top is golden-brown, about 30 min. Serve and Enjoy!!
Nutrition Facts: 181 calories, 9 g fat, 2 g saturated fat, 217 mg sodium, 9 g carbs, 3 g fiber, 5 g sugar, 16 g protein
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The Nutrition Twins are spokespeople for Eggland’s Best
- 5 cups cauliflower, cut into florets
- 1 onion, finely chopped
- 15 button (white) mushroom, thinly sliced
- 1 tbsp olive oil
- 1 lb. ground turkey breast (be sure to get breast meat, as this is very lean, regular ground turkey is not)
- ½ cup canned tomatoes (diced)
- 4 tsp tomato paste
- 2 tsp Worcestershire sauce
- ⅔ cup low-sodium vegetable broth
- ½ cup skim milk
- 4 tsp butter, unsalted
- Ground pepper to taste
- Salt to taste
- Directions
- Preheat the oven to 400°F.
- Combine onions, cauliflower, and mushrooms and steam them until they are very tender. Drain and set aside.
- Heat the oil in a pan over medium-high heat. Add ground turkey breast and brown the meat. *Don’t break up the turkey breast as you cook it for the first 4-5 minutes. This will help to retain it’s juices. Lower the heat if it starts to overly brown before you break it up.
- When the meat is golden-colored, add the chopped onion then cook 2 minutes while stirring. Mix in the tomatoes, mushrooms, tomato paste, Worcestershire sauce, and broth. Add salt and pepper. Continue cooking for about 5 minutes until all food is thoroughly heated.
- Remove the pan from the heat and pour the mixture into one large baking dish.
- In a large microwave-safe bowl, add the milk and butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash the mixture until it is creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the turkey mixture, then gently spread it with a spoon to cover evenly.
- Place in the oven and bake until the top is golden-brown, about 30 min. Serve and Enjoy!