Tuna, mackerel and salmon are ideal sources of vitamin D, which is essential for bone health, the immune system and muscle function, among other things. Quinoa is the new superfood that everyone is talking about is a must try this year if you have not already discovered it. To get you started, try this quick recipe to put a little spice into your Spring.
Spiced Quinoa with Salmon & Eggs
- 1tsp harissa paste
- 500ml water
- 175g quinoa
- 300g skinless salmon fillets
- 1 head broccoli, divided into florets
- 2 hard boiled eggs, shelled & quartered
- 2 grated carrots
- 100g baby spinach roughly chopped
- 1 red onion, sliced
- ½ cucumber, sliced
- 30g sultanas
- 5Tbsp chopped fresh mint & some sprigs to garnish
For The Dressing:
- 2Tbsp olive oil
- Zest and juice of a lemon
- 1Tbsp honey
- 4Tbsp chopped fresh parsley
Mix the harissa paste and 500ml water in a saucepan and bring to the boil. Add the quinoa, cover with a lid and cook for 15 minutes or until the water is absorbed. Transfer to a serving bowl.
Meanwhile, cook the salmon in saucepan by covering with boiling water and simmering for 4-5 minutes before setting aside with the lid on for another 5 minutes to steam. Drain the salmon, then flake into the quinoa. While the salmon is cooking prepare the broccoli, cooking in boiling water for 4-5 minutes until tender but crisp. Drain and add to the quinoa along with remaining ingredients.
Mix the dressing ingredients together in jar, tighten the lid and shake well until mixed. Pour the dressing over the quinoa mixture and lightly toss. Season with salt and pepper to taste and garnish with mint springs. Enjoy!
Other Foods Rich In Vitamin D
Check out our recent blog on foods rich in vitamin D and calcium for more meal ideas!