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Nutrient collection · every recipe serves 2

Vitamin D Recipes

Vitamin D works alongside calcium in the second trimester of pregnancy, when the fetal skeleton mineralizes; vitamin D status has also been associated with perinatal mood - an association, not a causal claim.

Food still counts: oily fish, eggs, fortified foods, and UV-exposed mushrooms are the sources our recipes credit.

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Creamy Salmon, Leek & Potato Sheet-pan Bake - Salmon roasted over creamy leeks and potatoes in one dish Dinner Creamy Salmon, Leek & Potato Sheet-pan Bake Salmon roasted over creamy leeks and potatoes in one dish - a DHA dinner with almost nothing to wash up afterwards. 45 min Easy Pescatarian Ginger-Lime Salmon Burgers with Slaw - Hand-chopped salmon burgers bright with ginger and lime, in buns with a crunchy slaw Lunch Ginger-Lime Salmon Burgers with Slaw Hand-chopped salmon burgers bright with ginger and lime, in buns with a crunchy slaw - the omega-3 answer to burger night. 30 min Medium Pescatarian Hot-Smoked Salmon, Avocado & Egg Plate - Flaked hot-smoked salmon with fully-boiled eggs, avocado and lemon Breakfast Hot-Smoked Salmon, Avocado & Egg Plate Flaked hot-smoked salmon with fully-boiled eggs, avocado and lemon - a cold assembly plate stacked with DHA and choline. 15 min Easy Pescatarian Hot-Smoked Trout Kedgeree-Style Rice - A gently curried rice with flaked hot-smoked trout, peas and boiled eggs Breakfast Hot-Smoked Trout Kedgeree-Style Rice A gently curried rice with flaked hot-smoked trout, peas and boiled eggs - the Anglo-Indian breakfast that eats like brunch and stocks like a supplement. 35 min Medium Pescatarian Miso Salmon Rice Bowl with Quick-Pickled Cucumber - Miso-glazed salmon over rice with sesame cucumber Lunch Miso Salmon Rice Bowl with Quick-Pickled Cucumber Miso-glazed salmon over rice with sesame cucumber - the DHA lunch worth putting on repeat while your brain rebuilds its reserves. 30 min Easy Pescatarian Salmon Salad Sandwich on Seeded Bread - Tinned salmon mashed with yogurt, lemon and dill, piled on seeded bread with cucumber Lunch Salmon Salad Sandwich on Seeded Bread Tinned salmon mashed with yogurt, lemon and dill, piled on seeded bread with cucumber - the mood-food lunch that takes ten minutes. 12 min Easy Pescatarian Teriyaki-Style Salmon Rice Bowls - Sticky glazed salmon over rice with cucumber, avocado and edamame Dinner Teriyaki-Style Salmon Rice Bowls Sticky glazed salmon over rice with cucumber, avocado and edamame - the bowl that makes oily fish a weekly ritual. 30 min Easy Pescatarian Almond-Crusted Trout with Green Beans - Pan-fried trout under toasted lemon-butter almonds Dinner Members Almond-Crusted Trout with Green Beans Pan-fried trout under toasted lemon-butter almonds - a lighter, cheaper cousin of salmon with the same omega-3 credentials. 25 min Medium Pescatarian Baked Fish & Chips with Mushy Peas - Crisp oven chips, panko-crusted cod and proper minted mushy peas Dinner Members Baked Fish & Chips with Mushy Peas Crisp oven chips, panko-crusted cod and proper minted mushy peas - Friday chippy joy, rebuilt in a home oven. 50 min Medium Pescatarian Baked Salmon with Greens & Herbed Quinoa - The DHA dinner Dinner Members Baked Salmon with Greens & Herbed Quinoa The DHA dinner - salmon for the omega-3s that pass into breast milk, greens and quinoa for everything else. 30 min Medium Pescatarian Baked Trout with Almond & Herb Crust - Trout fillets under a golden almond, lemon and parsley crust, roasted beside asparagus Dinner Members Baked Trout with Almond & Herb Crust Trout fillets under a golden almond, lemon and parsley crust, roasted beside asparagus - dinner-party looks on a Tuesday schedule. 30 min Easy Pescatarian Comforting Fish Pie with Root Mash - Salmon and white fish under carrot-potato mash Dinner Members Comforting Fish Pie with Root Mash Salmon and white fish under carrot-potato mash - the weekend project that stocks the freezer with omega-3 comfort. 60 min Involved Pescatarian Cooked Salmon & Quinoa Grain Bowl - Roasted salmon over lemony quinoa with cucumber and herbs Lunch Members Cooked Salmon & Quinoa Grain Bowl Roasted salmon over lemony quinoa with cucumber and herbs - the DHA lunch for the brain-building trimesters. 25 min Medium Pescatarian Creamy Mushroom & Spinach Barley Risotto - Pearl barley does risotto without the constant stirring Dinner Members Creamy Mushroom & Spinach Barley Risotto Pearl barley does risotto without the constant stirring - nutty, creamy and far more fiber than arborio. 45 min Medium Vegetarian Herb-Crusted Salmon with Lentil & Arugula Salad - DHA and vitamin D from the salmon, folate and iron from a modest lentil base Lunch Members Herb-Crusted Salmon with Lentil & Arugula Salad DHA and vitamin D from the salmon, folate and iron from a modest lentil base - the single best preconception lunch here. 20 min Medium Pescatarian Honey-Garlic Salmon Noodle Stir-Fry - Flaked honey-garlic salmon tossed with noodles, peppers and bok choy Dinner Members Honey-Garlic Salmon Noodle Stir-Fry Flaked honey-garlic salmon tossed with noodles, peppers and bok choy - the omega-3 stir-fry that outpaces the delivery app. 25 min Easy Pescatarian Hot-Smoked Mackerel & Beet Rye Plate - Hot-smoked mackerel with beets, horseradish-mustard yogurt and rye Lunch Members Hot-Smoked Mackerel & Beet Rye Plate Hot-smoked mackerel with beets, horseradish-mustard yogurt and rye - a Nordic assembly job with an omega-3 headline. 10 min Easy Pescatarian Whipped Smoked Trout Spread on Rye - Whipped hot-smoked trout with lemon and Dijon on dark rye with cucumber Lunch Members Whipped Smoked Trout Spread on Rye Whipped hot-smoked trout with lemon and Dijon on dark rye with cucumber - Scandinavian lunch in ten minutes. 15 min Easy Pescatarian Hot-Smoked Salmon & Dill Frittata - An open-faced oven frittata with flakes of hot-smoked salmon, dill and peas Breakfast Members Hot-Smoked Salmon & Dill Frittata An open-faced oven frittata with flakes of hot-smoked salmon, dill and peas - elegant enough for the weekend, easy enough for a Tuesday. 25 min Easy Pescatarian Kedgeree-Style Salmon & Egg Rice - Gently curried rice with roast salmon, peas and boiled eggs Dinner Members Kedgeree-Style Salmon & Egg Rice Gently curried rice with roast salmon, peas and boiled eggs - the breakfast classic promoted to dinner, nutrient list intact. 35 min Medium Pescatarian Miso-Butter Salmon with Sesame Green Beans - Roasted salmon glazed with miso butter beside blistered sesame green beans Dinner Bonus Miso-Butter Salmon with Sesame Green Beans Roasted salmon glazed with miso butter beside blistered sesame green beans - a fifteen-minute-hands-on dinner with deep flavor. 25 min Easy Pescatarian Miso Salmon & Sesame Broccoli Rice Bowl - Miso-glazed salmon over brown rice with sesame broccoli Lunch Members Miso Salmon & Sesame Broccoli Rice Bowl Miso-glazed salmon over brown rice with sesame broccoli - a takeout-style bowl with a full set of fish nutrients. 30 min Medium Pescatarian Mushroom & Goat Cheese Omelet - A classic folded omelet with golden mushrooms, thyme and soft goat cheese Breakfast Members Mushroom & Goat Cheese Omelet A classic folded omelet with golden mushrooms, thyme and soft goat cheese - low-carb, high-choline, ready in fifteen minutes. 15 min Easy Vegetarian Mushroom, Kale & Goat Cheese Frittata - A six-egg frittata with vitamin-D mushrooms, folate-rich kale and creamy goat cheese Breakfast Members Mushroom, Kale & Goat Cheese Frittata A six-egg frittata with vitamin-D mushrooms, folate-rich kale and creamy goat cheese - hearty enough for a two-meal day. 30 min Medium Vegetarian Pesto Salmon Parcels with Crushed Peas & Potatoes - Salmon baked in parchment with pesto, lemon and tomatoes over minted crushed peas and potatoes Dinner Members Pesto Salmon Parcels with Crushed Peas & Potatoes Salmon baked in parchment with pesto, lemon and tomatoes over minted crushed peas and potatoes - no smells, no splatter, no washing up. 35 min Easy Pescatarian Roast Trout with Root Vegetables & Watercress - Whole-roasted trout fillets over caramelized roots with peppery watercress Dinner Members Roast Trout with Root Vegetables & Watercress Whole-roasted trout fillets over caramelized roots with peppery watercress - vitamin D and DHA in one tray. 40 min Medium Pescatarian Salmon & Broccoli Pasta Bake - A creamy pasta bake with flaked salmon and broccoli under a golden cheddar crust Dinner Members Salmon & Broccoli Pasta Bake A creamy pasta bake with flaked salmon and broccoli under a golden cheddar crust - the family-format answer to oily fish twice a week. 45 min Medium Pescatarian Salmon & Cream Cheese Breakfast Wrap - Hot-smoked salmon, cream cheese, cucumber and arugula rolled tight in a tortilla Breakfast Members Salmon & Cream Cheese Breakfast Wrap Hot-smoked salmon, cream cheese, cucumber and arugula rolled tight in a tortilla - the DHA breakfast that walks around the house with you. 10 min Easy Pescatarian Salmon & Cream Cheese Cucumber Rounds - Cucumber coins topped with cream cheese and hot-smoked salmon Snack Members Salmon & Cream Cheese Cucumber Rounds Cucumber coins topped with cream cheese and hot-smoked salmon - canape energy, DHA payload, ninety-second assembly. 10 min Easy Pescatarian Salmon & Dill Pasta Salad with Peas - Cold pasta salad with flaked cooked salmon, peas, and a lemon-yogurt dill dressing Lunch Members Salmon & Dill Pasta Salad with Peas Cold pasta salad with flaked cooked salmon, peas, and a lemon-yogurt dill dressing - the lunchbox route to the week's DHA. 25 min Easy Pescatarian Salmon, Dill & Potato Sheet-pan Salad - Roasted salmon, baby potatoes and green beans tumbled warm into a mustard-dill dressing Lunch Members Salmon, Dill & Potato Sheet-pan Salad Roasted salmon, baby potatoes and green beans tumbled warm into a mustard-dill dressing - a one-tray lunch that eats like a picnic. 35 min Easy Pescatarian Salmon, Egg & Avocado Plate - DHA passes into breast milk from what you eat Breakfast Members Salmon, Egg & Avocado Plate DHA passes into breast milk from what you eat - this plate makes the habit nearly effortless. 15 min Easy Pescatarian Salmon Salad Sandwich on Rye - Tinned salmon mashed with yogurt and dill on dark rye Lunch Members Salmon Salad Sandwich on Rye Tinned salmon mashed with yogurt and dill on dark rye - omega-3s and calcium (eat the soft bones!) in ten minutes. 10 min Easy Pescatarian Sardine & Lemon Butter Toast Plates - Hot toast with lemon-butter mashed sardines, quick pickled onion and parsley Breakfast Members Sardine & Lemon Butter Toast Plates Hot toast with lemon-butter mashed sardines, quick pickled onion and parsley - the two-tin breakfast that covers four prenatal nutrients at once. 10 min Easy Pescatarian Sardine & Roasted Pepper Toasts with Whipped Feta - Whipped feta toast layered with jarred roasted peppers and sardines Lunch Members Sardine & Roasted Pepper Toasts with Whipped Feta Whipped feta toast layered with jarred roasted peppers and sardines - a three-shortcut lunch that eats like a tapas order. 15 min Easy Pescatarian Sardine, Fennel & Orange Salad - Shaved fennel and orange segments with sardines, olives and mint Lunch Members Sardine, Fennel & Orange Salad Shaved fennel and orange segments with sardines, olives and mint - a Sicilian-leaning plate that makes tinned fish feel elegant. 15 min Easy Pescatarian Sardine Puttanesca with Whole-wheat Spaghetti - A punchy pantry puttanesca where sardines melt into tomatoes, olives and capers Dinner Members Sardine Puttanesca with Whole-wheat Spaghetti A punchy pantry puttanesca where sardines melt into tomatoes, olives and capers - dinner from tins that tastes like Naples. 25 min Easy Pescatarian Sardine, Tomato & White Bean Salad - A no-cook Italian pantry salad of sardines, white beans and tomatoes with lemon and parsley Lunch Members Sardine, Tomato & White Bean Salad A no-cook Italian pantry salad of sardines, white beans and tomatoes with lemon and parsley - lunch in the time it takes to open two tins. 10 min Easy Pescatarian Sardine, White Bean & Fennel Salad - Sardines are a preconception superstar Lunch Members Sardine, White Bean & Fennel Salad Sardines are a preconception superstar - omega-3s, vitamin D, B12 and calcium from the soft bones, very low in mercury. 15 min Easy Pescatarian Sardines on Toast with Tomato & Lemon - Canned sardines mashed with lemon and piled on hot toast with juicy tomatoes Breakfast Members Sardines on Toast with Tomato & Lemon Canned sardines mashed with lemon and piled on hot toast with juicy tomatoes - one of the cheapest omega-3 and vitamin D breakfasts there is. 10 min Easy Pescatarian Scrambled Eggs with Hot-Smoked Salmon & Greens - Fully cooked salmon and firm scrambled eggs Breakfast Members Scrambled Eggs with Hot-Smoked Salmon & Greens Fully cooked salmon and firm scrambled eggs - the pregnancy-safe version of the classic DHA breakfast. 15 min Easy Pescatarian Seared Trout with Brown Butter, Almonds & Greens - Crisp-skinned trout in nutty brown butter with almonds, lemon and wilted spinach Dinner Members Seared Trout with Brown Butter, Almonds & Greens Crisp-skinned trout in nutty brown butter with almonds, lemon and wilted spinach - a ten-minute dinner that reads like a bistro bill. 25 min Medium Pescatarian Smoked Salmon & Soft Scrambled Eggs - Omega-3 DHA, vitamin D, iodine and choline on one plate Breakfast Members Smoked Salmon & Soft Scrambled Eggs Omega-3 DHA, vitamin D, iodine and choline on one plate - the hardest-to-get nutrients for egg and sperm quality. 15 min Easy Pescatarian Smoked Salmon, Egg & Avocado Bagel Plate - A toasted bagel stacked with hot-smoked salmon, scrambled eggs and avocado Breakfast Members Smoked Salmon, Egg & Avocado Bagel Plate A toasted bagel stacked with hot-smoked salmon, scrambled eggs and avocado - weekend energy for whichever day this happens to be. 15 min Easy Pescatarian Trout & Chive Scramble on Wholegrain Toast - Soft-set scrambled eggs folded with flakes of cooked trout and chives Breakfast Members Trout & Chive Scramble on Wholegrain Toast Soft-set scrambled eggs folded with flakes of cooked trout and chives - a five-ingredient breakfast with serious nutrient credentials. 15 min Easy Pescatarian Tuna-Free Niçoise with Hot-Smoked Trout - All the Niçoise pleasures Lunch Members Tuna-Free Niçoise with Hot-Smoked Trout All the Niçoise pleasures - potatoes, green beans, olives, eggs - with hot-smoked trout standing in for the tuna. 30 min Medium Pescatarian

This is general information, not medical advice - always check with your doctor or midwife. See our sources and standards.

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