People who live in sunny places do not have to worry about getting a certain type of vitamin. All they have to do is open the door, step out of their house around at six in the morning and water the plants.
As they water their plants, the soft, early morning sun will drench their bodies with UV-B radiation from the sun.
Mr. D helps a good type of cholesterol found in your skin. When this cholesterol type is hit by the sun’s rays, it becomes vitamin D. This is why vitamin D is called the “sunshine vitamin.” Sunshine triggers it to exist through our skin. It is amazing when you ponder upon this fact.
We are still celebrating Nutrition Month. I know for sure because I have seen grade 7 students (guys, I asked) in public schools bringing “go, grow and glow” foods in boxes or tiny baskets.
There was even one afternoon I bumped into grade 10 students wearing hats either decorated with pictures of squashes or eggplants or fruits. Maybe it was part of a costume for a dance number featuring the song “Bahay Kubo.”
Vitamin D is not rare or difficult to have. Not only is it easy to get through the sun, it is also delicious to eat.
Some good sources include avocados, salmon, sardines (tuloy or tamban in Cebuano), beef liver, cheese, yogurt, mackerel (anduhaw), mushrooms, egg yolks, lean pork chops, tuna, shrimp and other seafood.
Grain and grain products, fortified soya milk and orange juice can also be included in the diet.
Although potatoes and sweet potatoes do not have vitamin D, they are rich in fiber, iron, B-vitamin complex, potassium and minerals. They can be paired with D-rich foods to raise the nutritive value in dishes.
The original recipe for the application of today’s story is potato-based. But you can use gold or yellow sweet potatoes. Try this crispy (not too healthy) potato snack once in a while.
RECIPE. Boil potatoes, peel and mash. Season according to taste and set aside. Saute diced mushrooms in olive oil and grated garlic, then set aside. Dice cheese into cubes. Boil eggs, peel and slice into wedges.
To assemble, get a handful of the mashed potato and fill with cheese mushroom and one egg wedge. Form into a log.
Use this to fill a lumpia wrapper. Fold into a square and seal edges using water. Deep-fry until golden brown. Serve with bottled sweet chili sauce or ketchup or mayonnaise. You can also serve it with barbecue sauce: mix oyster sauce, light soy sauce, powdered garlic, lemon juice and sugar to taste.