Vitamin D (calciferol) is a fat soluble vitamin that plays a very important and vital role in our body. It promotes healthy bones and teeth by assisting in the absorption of calcium and phosphorus, can reduce cancer cell growth, reduce risk of infection, regulate insulin, reduce inflammation. and some observational studies have documented an association between vitamin D deficiency and increased incidence and severity of the coronavirus disease, COVID-19. Vitamin D deficiency can lead to weakened bones, and increased risk of disease. Severe deficiency can lead to Rickets, Osteomalacia (softening of bones, and weakened muscles and pain. We get vitamin D from direct sunlight on our skin and then it is converted in the liver and kidneys. You only need approximately 15 minutes of outdoor UVB rays to synthesize Vitamin D.People with a dark complexion synthesize less vitamin D on exposure to sunlight than those with light-colored skin. Genetics, age, obesity, CKD, magnesium deficiency, inflammatory bowel disease and malabsorption disorders can also impact the absorption of Vitamin D. In the winter months, it is difficult to generate Vitamin D. Two other ways to get Vitamin D are through food and supplements.

Foods that contain Vitamin D include:

• Fatty fish such as salmon, trout and tuna
• Egg yolks
• Fortified foods such as milk, cereal and milk alternatives
• Mushrooms
• Cod liver oil
• Beef
• Cheddar cheese

I tend to recommend an oil based supplement for most adults, but more isn’t necessarily better. Since Vitamin D is fat soluble the body does not flush it out the way it does water soluble vitamins such as Vitamin C, so it can reach toxic levels. Some signs you are taking in too much Vitamin D include:

• loss of appetite
• dry mouth
• a metallic taste
• vomiting
• constipation
• diarreah

There are also drug interactions with Vitamin D supplementation: Medications should not be taken at the same time as Vitamin D because they can decrease the intestinal absorption of vitamin D: Questran, Colestid, Xenical, and mineral oil. Certain  medications increase the metabolism of Vitamin D and may decrease serum 25-hydroxyvitamin D concentrations: Dilantin, Cerebyx, Luminal, Tegretol, and Rimactane. PPI’s, used for acid reflux: omeprazole, lansoprazole might interfere with calcium absorption and increase the risk of fracture, so people taking these drugs should be taking Vitamin D. If you are on medications, you should always check with your doctor to see the effect of those medications on supplements and need for added nutrients.

The recommended base dosage for adults is between 600-1000IU a day. Your physician can test your Vitamin D level with a simple blood test. When in doubt, talk to your physician or RD before taking a supplement. Vitamin D is extremely important for our overall health and should not be overlooked.

 

 

 

Active: 45 mins

Total: 1 hr 15 mins

Servings: 4

 

Ingredients

Ingredient Checklist

• 2 tablespoons chopped leek plus 2/3 cup finely diced leek top, divided
   
• 1 tablespoon chopped carrot plus 1/2 cup finely diced, divided
   
• 1 tablespoon chopped celery
   
• 2 cloves garlic, crushed, divided
   
• 1 fresh parsley stem plus 1/2 cup parsley leaves, divided
   
• ⅛ bay leaf plus 1 whole bay leaf, divided
   
• ⅛ teaspoon whole peppercorns
   
• 5 tablespoons extra-virgin olive oil, divided
   
• 1 cup pearl barley
   
• 4 cups water
   
• 4 cups unsalted chicken broth
   
• ½ lemon
   
• ½ cinnamon stick
   
• ½ cup finely diced peeled turnip
   
• 2 tablespoons butter, divided
   
• 2 tablespoons sliced fresh chives plus 1 cup 1 1/2-inch pieces
   
• 2 tablespoons grated peeled fresh horseradish
   
• 1 teaspoon kosher salt, divided
   
• 4 (5 ounce) skinned steelhead trout fillets
   
• 1 ½ teaspoons cracked pepper
   
• 2 sprigs fresh thyme
   
• 2 tablespoons fresh tarragon leaves
   
• 1 tablespoon fresh chervil leaves
   

 

 

Directions

Instructions Checklist

• Step 1

  Place chopped leek, chopped carrot, celery, 1 garlic clove, parsley stem, 1/8 bay leaf and peppercorns on a double layer of cheesecloth. Bundle up and tie with kitchen string to create a sachet. Gently smash the sachet to release some of the aromas. Heat 2 tablespoons oil in a medium saucepan over medium heat. Add barley and cook, stirring, until toasted, 1 to 3 minutes. Add water and the sachet. Bring to a boil over high heat. Reduce to a simmer and cook, stirring occasionally, until the water is mostly absorbed and the barley is tender and creamy, 35 to 40 minutes. Discard the sachet.

• Step 2

  Meanwhile, combine broth, lemon, cinnamon stick and the remaining whole bay leaf in a medium saucepan. Bring to a boil. Reduce heat to maintain a lively simmer and cook until reduced to 2 1/2 cups, 20 to 25 minutes. Strain (discard solids). Cover to keep warm.

• Step 3

  Heat 1 tablespoon oil in a large nonstick skillet. Add turnip and the remaining diced leek top and carrot; cook, stirring, until just tender, about 1 minute. Stir the vegetables into the barley along with 1 tablespoon butter, sliced chives, horseradish and 1/2 teaspoon salt. Cover to keep warm. Wipe out the skillet.

• Step 4

  Sprinkle trout with cracked pepper and the remaining 1/2 teaspoon salt. Heat 1 1/2 tablespoons oil in the skillet over medium-low heat. Add the trout and cook for 8 minutes. Turn the trout and add the remaining 1 tablespoon butter, 1 garlic clove and thyme. Cook, basting once or twice with the butter mixture, until the fish flakes with a fork, about 6 minutes more.

• Step 5

  To serve, combine the remaining parsley leaves, chive pieces, tarragon and chervil in a small bowl. Divide the barley among 4 bowls. Top each with a piece of trout and some of the herbs. Pour 2/3 cup of the warm broth around the barley. Sprinkle with more herbs and drizzle with the remaining 1/2 tablespoon oil.

Tips

Equipment: Cheesecloth, kitchen string

Nutrition Facts

Serving Size: 

4 oz. fish, 1 cup barley, 2/3 cup broth and 1/2 cup herbs

Per Serving:

 

646 calories; protein 38.5g; carbohydrates 48.4g; dietary fiber 9.9g; sugars 4.3g; fat 33.4g; saturated fat 7.8g; cholesterol 96mg; vitamin a iu 4415.2IU; vitamin c 26.8mg; folate 73mcg; calcium 137.4mg; iron 4.6mg; magnesium 94.5mg; potassium 1020.1mg; sodium 751.9mg.