As I write this, kids are finally back to school. The thermometer in my window fan reads 75℉ instead of “error/99!” And my husband and I have stopped arguing about whether or not it’s appropriate to turn on the air conditioning…until next summer, that is.
I’m a BIG fan of fall and refuse to take sides on the pumpkin spice debate. I love the cooler weather, the changing leaves (I’m in the north eastern US, so that’s a thing here), and did I mention the lack of debate about AC? Sorry, that’s a big thing in my household.
One thing I don’t enjoy as much, is how the same time in the sun gradually stops yielding vitamin D for me. Check out this cool map from grassroots health, which shows your ability to get vitamin D from the sun by time of year and place in the world. Where I am, November through March are basically impossible (for more reasons than just vitamin D). So, fall marks the beginning of the season of being more deliberate about getting vitamin D. Phooey.
But wait, you say! I’m a new parent! Why the hell do I need to worry about vitamin D when I haven’t gotten a full night’s sleep in 3 months? Let’s worry about that!
Bear with me here. No, I’m not trying to add MORE to your plate to worry about. But here’s the thing. If you’re exhausted, it takes a toll on your immune system. And so does having low vitamin D. Do you know what sucks more than not sleeping for 3 months, then trying to figure out why your baby is still crying after you’ve fed, changed, and performed an opera for her in the middle of the night?
Doing all that while sick.
So let’s get some vitamin D in you.
You have to eat anyway, right? How about a meal that comes together in 3 minutes and helps you reach your vitamin D targets. (Ok, you won’t win any gourmet awards with this, but that’s the purpose of someone else’s blog. This is a blog for exhausted people who still want healthy food).
Gather:
- A can of salmon (I like bone in because once you mash them up, you don’t notice them and they give you lots of great calcium)
- An onion (optional, for my people who have 1 extra minute)
- Mayo or ranch dressing (I personally think mayo is vile and I’m a big fan of Whole30 ranch)
- Any other flavorings you want (when I use ranch, I honestly don’t add anything else)
- Bell pepper
Do:
- Cut the bell pepper into strips that you can scoop with, set aside.
- Mince a little onion. How much is up to you. Or skip this step if you’re too tired.
- Open the can of salmon and drain the water or oil.
- In a bowl, combine the minced onion, ranch (or mayo, if you have bad taste), drained salmon. Mash with a fork. Scoop up with bell pepper slices.
Vitamin D content will vary, but a 3 oz portion of canned salmon generally yields about 40% of your daily vitamin D needs. Not too shabby for a 3 min meal!
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