Most of us are aware that we principally get vitamin D from the sun. In the UK it can be difficult for us to get enough especially if you live in Scotland! There are a few food sources that can help to top up our levels. These include bony oily fish such as sardines, salmon and mackerel or dairy products which have been fortified with vitamin D. It is mainly the bone in the fish that contain the vitamin so the best sources tend to be tinned wild forms and so I have given you a mackerel pate recipe which includes whizzing up the bones to ensure you get what vitamin D you can. You could also modify this recipe and use tinned salmon.
1 tin mackerel fillets or smoked mackerel portion
2 small spring onions – finely chopped
1 heaped tablespoon mayonnaise
½ lemon – squeezed to release juice
1 small handful parsley – chopped
- Put all ingredients in to a blender and whiz it all up
- Serve on wholemeal toast to have as a pate or eat as a dip with carrot sticks, pepper, courgette or bread sticks
You can see that you can use either a tin of mackerel or smoked mackerel. The smoked mackerel will give a more intense flavour but you shouldn’t eat smoked fish or meat very often so I’ve included a tinned form in this recipe.
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