3 nutritionist-approved recipes to boost your vitamin D intake this winter

Courtesy of Dr. Lucy Williamson

georgina valentine

Hearty pearl barley kedgeree

For 4 people

material:

• Smoked haddock 500g
• milk 500ml
• 2 bay leaves
• 2 free range eggs
• Coix barley 150g
• 1 onion (finely chopped)
• 25g butter
• 1 red chili pepper
• 2 cloves crushed garlic
• 20g fresh ginger (grated)
• 2 tablespoons curry powder
• 1 teaspoon powdered turmeric (or fresh, finely grated)
• 150g baby spinach leaves (washed)
• 2 diced tomatoes
• 30g finely chopped fresh coriander
• 150ml water
• salt and pepper
• 1 lemon (squeezed juice)
• 4 finely chopped green onions
• Greek yogurt 100g
• rapeseed oil

Instructions:

First, put the smoked haddock in a shallow non-stick saucepan and pour in the milk. Then add the bay leaves, cover, put on medium heat and simmer for 10 minutes. Then remove the fish from the pan and set it to one side to cool. Set aside the milk and wipe out the pan for the next step. Boil the eggs for 7 minutes, peel the eggs, and cut the eggs into quarters. In the next few steps, add butter and rapeseed oil to the skillet and slowly cook the finely chopped onions for 5 minutes until translucent. Also add garlic, chili pepper, ginger, curry powder and turmeric.

Cook for 5 minutes, stirring frequently to prevent mixture from sticking. Next, add pearl barley and mix well. For the last three steps, start slowly adding the reserved milk in stages, just as you would for risotto, allowing the barley to absorb the liquid and stirring frequently. Continue until all the milk has been added, then add more water. It will take about 25 minutes for the barley to cook.

Then add the diced tomatoes, spinach and half of the cilantro. Add the smoked haddock, stir well and cover to allow the spinach to wilt and the fish to cook. Season with salt, pepper, and lemon juice. Finally, turn off the heat, stir in the yogurt and garnish with the eggs, coriander and chopped green onions.

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