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Nutrition

Vitamin D-boosting superfood salad recipe

Get a boost of vitamin D with the right food

Although February means that spring is nearly here, the month still has dark mornings and evenings. Just as through the rest of winter, this means that the amount of sunlight you are exposed to is drastically reduced.

Months of lower levels of sunlight can leave you feeling tired and fed up, partly because you aren't getting as much vitamin D as you do during the sunnier months of the year. 

As well as making sure you see the sun as much as possible, you can feel a bit more energised by including foods in your diet that boost your vitamin D levels. This superfood salad recipe from BBC Good Food is the perfect thing for staying healthy and feeling energised.

Salad ingredients

200g fine green beans, halved 
3-4 eggs - use less or more depending on how much salmon you are using
500g cooked puy lentils
4 large tomatoes, seeded and chopped roughly
175g-200g cooked salmon (you can use tinned salmon)
A generous handful of rocket leaves

Dressing ingredients

85g stoned olives
5 tablespoons olive oil
2 tablespoons red wine vinegar
1 crushed garlic clove
1 teaspoon Dijon mustard
2 tablespoons chopped basil (or 1 tablespoon of pesto)
1 tablespoon small capers

- Chop half of the olives into small pieces and mix with the rest of the ingredients for the dressing.

- Place the green beans in boiling water for five minutes before running under cold water. 

- Put the eggs into a pan and top with cold water, bring the water to the boil and cook the eggs for five minutes. Allow them to cool before removing the shells and cutting into either halves or quarters.

- Warm the lentils up in the microwave - this should only take a couple of minutes - before tossing them together with the rest of the olives, most of the dressing, green beans and tomatoes.

- Serve with the salmon and eggs on top and scatter the rocket leaves over everything before sprinkling on the last of the dressing.

 
 
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