donderdag 12 november 2015

Smoked salmonsalad and vitamine D.

And we are back to grey and cold weather conditions. Autumns here!

Because its cold and wet, a lot of people are staying inside. Apparently millions of people in Holland, suffer of a vitamin D deficiency, without even knowing it.

 Complaints you can get, when you suffer from vitamin D deficiency are:
- long lasting lack of energy
- apathy
- muscle weakness

When you are suffering of a long term deficiency, you can get osteoporosis or dental-issues.
I was having these complaints, so I went to my doctor. After a blood-test the result was: a big deficiency.
salmon salad


I got vitamin D drops for everyday use. Also I had a look at which kind of food contains vitamin D, this is not much. Vitamine D is a vitamin you get from sunlight and your body makes it itself.

What to do against Vitamine D deficiency:
- go outside between 11.00 am and 3.00 pm, even is the sun is not shining.
- Eat more fish like: salmon, eel and mackerel.
- The doctor gave me the advise to eat more margarine, but this is a product I do not eat and I am not planning to do so in the future.

To make sure your body absorbs the vitamin D well, make sure you eat enough calcium.
I eat yoghurt, goats cheese and sometimes I have some milk.

Today I also have a recipe for you, a lovely fresh smoked salmon salad. I will start with this salad, eat more fish, go outside and end up with a fit feeling, I hope...

salmon salad

This recipe makes a salad for one person.

Preparation time: 15 minutes

Ingredients:
35 grams lettuce
1/2 avocado
1/2 lemon (juice)
1/4 red onion
100 grams smoked salmon
1 tablespoon pine nuts
1 tablespoon capers
1 hand parsley
1 tablespoon olive oil
freshly ground black pepper

Wash the lettuce and spread evenly over the plate. 
Cut the avocado in fine slices. I do this inside the skin and push the slices out when cut.
Put the avocado on top of the lettuce, spread evenly.
Cut a slice of the lemon and put aside, you will use this later on in the recipe.

Juice the lemon over the salad, the avocado will stay green this way.

Bake the pine nuts until golden brown, keep shaking the pan, to make sure they do not burn. This will take about 5 minutes. Put a side when ready.

Slice the red onion really thin and pull apart. Spread over the salad.
Pull the Salmon a little bit apart and divide on the the salad.

Now to finish of you spread around the capers, pine nuts and some roughly chopped parsley on to the salad.
Drizzle olive oil and ground some fresh black pepper on top.
Cut the lemonslice from the side to the middle and put on the plate as a garnish.

Enjoy!

X Emma

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