3 quick lunch recipes rich in vitamin D

Another letter to add to our armoury in the fight for our health – Vitamin D.

OK, so what does this one do?” You may ask.

Vitamin D helps your gut absorb calcium and is therefore important to prevent things like osteoporosis as you age (happens to the best of us!) rickets in children, and cramps and spasms in your muscles,

It prevents inflammation, which we know is a bad thing for your immune system.

And it regulates cell growth, immune function and how well your body metabolises sugar.

Frankly, it’s more than a little impressive! There are even some promising studies on its effectiveness in protecting against Covid-19.

So how can you get more of it?

Vitamin D is produced when UV rays hit your skin. Now, for those of us in the UK, that doesn’t happen as much as we’d like it to (especially at this time of year). In addition, the public health campaigns around the importance of sun cream for preventing cancer (which it totally does and it’s very important that you apply it), mean that we’re getting even less vitamin D from friendly Mr Sun.  Actually, from October to March none of us stiff-upper-lipped British people gets enough Vitamin D in this way. It’s recommended that everyone gets 20 minutes out in the sun, with no sun cream and their sleeves rolled up each day (morning is best as the sun is not as hot).

But, in addition, Vitamin D is also fat-soluble and present in lots of food. There’s talk at the minute about fortifying foods such as milk and bread with it artificially, in order to up the national levels. But, until this happens, here are some tasty ways you can add to your diet.

Where to find it:

Oily fish (salmon and sardines)

Red meat


Egg yolks

Canned tuna


Some plant-based milks (check the label for those which are fortified)

What’s for lunch?

Here are 3 quick recipes rich in Vitamin D that will boost your natural levels without breaking a sweat:


Here at Anything But Sandwiches, we are big fans of the humble egg. As well as being a complete protein (this means it has every single amino acid that our bodies need all rolled into its shiny shell), it is linked to a reduced risk of heart disease (due to it’s positive effect on cholesterol levels), and they’re super versatile.

Why not try our fast feta frittata  – throw some green salad on the side and you’ve upped your iron, and calcium at the same time!


Pan-fried salmon and couscous

Salmon is so quick and easy to cook and full of good fats as well as vitamin D.  We love pan-frying it as it’s really fast, and couscous is something you can prep in the morning once you’ve boiled the kettle for your cuppa. A recipe rich in vitamin D that’s simple, nutritious and yummy, what more could you want?


Tuna, potato and cucumber salad

Another versatile and easy fish to deal with, especially if you use the canned version (no-one has time for de-boning a fish between conference calls). This recipe is chock-full of goodness.

Did you know that potatoes regulate blood pressure and reduce inflammation?

Keep the skin on and you also end up with an important dose of fibre.


Bonus ingredient idea – Goats cheese (or anything cheesy and crumbly!):

This is a great easy protein to add to anything – crumble it over a salad, mix it with some pasta, put it in your scrambled egg or replace the feta in the frittata above, whichever way you like. It adds a strong burst of flavour and can give you the salty taste you’re craving.


Sunbathing on the roof in Factor 5 may (thankfully) be a thing of the past, but now you can make sure that osteoperosis is just something you find it hard to spell in a crossword when you’re 80! Go forth and have strong bones!

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