Sunshine on Your Plate: 3 Tasty Recipes Packed with Vitamin D3

1. Vegetarian Recipe: Paneer & Mushroom Stir-Fry

(Rich in Vitamin D3 from sun-exposed mushrooms and paneer)

Ingredients (1 Serving)

• 100g paneer (cubed)

• 50g sun-exposed mushrooms (button or shiitake)

• 1 tsp ghee

• ½ tsp turmeric powder

• ½ tsp black pepper

• ½ tsp salt

• 1 garlic clove (minced)

• 1 tsp lemon juice

• ½ tsp cumin seeds

Recipe Instructions

1. Heat ghee in a pan and add cumin seeds.

2. Add garlic and sauté until golden brown.

3. Add mushrooms and cook until soft (3-4 minutes).

4. Add turmeric, black pepper, and salt. Stir well.

5. Add paneer cubes and cook for another 2-3 minutes.

6. Finish with lemon juice and serve warm.

   
   

   

   
   

Nutritional Value (Per Serving)

• Calories: ~220 kcal

• Protein: 14g

• Fat: 16g

• Carbohydrates: 6g

• Vitamin D3: ~150 IU (from mushrooms)

  
  

2. Vegan Recipe: Mushroom & Tofu Stir-Fry

(Uses Vitamin D3-rich mushrooms and plant-based protein from tofu)

Ingredients (1 Serving)

• 100g firm tofu (cubed)

• 50g sun-exposed mushrooms (shiitake or oyster)

• 1 tsp sesame oil

• ½ tsp turmeric powder

• ½ tsp black pepper

• ½ tsp soy sauce

• 1 garlic clove (minced)

• ½ tsp chili flakes (optional)

• 1 tsp lemon juice

• 1 tbsp spring onions (chopped)

Recipe Instructions

1. Heat sesame oil in a pan and sauté garlic until golden.

2. Add mushrooms and stir-fry for 3-4 minutes.

3. Add turmeric, black pepper, soy sauce, and chili flakes.

4. Add tofu cubes and toss everything well. Cook for another 3 minutes.

5. Finish with lemon juice and garnish with spring onions.

Nutritional Value (Per Serving)

• Calories: ~200 kcal

• Protein: 16g

• Fat: 10g

• Carbohydrates: 8g

• Vitamin D3: ~200 IU (from mushrooms)

  
  

  

  
  
  
  

3. Non-Vegetarian Recipe: Surmai (King Mackerel) Fish Curry

(Surmai fish is one of the best natural sources of Vitamin D3)

Ingredients (1 Serving)

• 100g Surmai (King Mackerel) fish

• 1 tsp mustard oil

• 1 small onion (chopped)

• 1 small tomato (pureed)

• ½ tsp turmeric powder

• ½ tsp cumin seeds

• ½ tsp coriander powder

• ½ tsp red chili powder

• ½ tsp garam masala

• 1 tsp ginger-garlic paste

• 100ml water

• ½ tsp salt

• 1 tsp lemon juice

• Fresh coriander for garnish

Recipe Instructions

1. Heat mustard oil in a pan and add cumin seeds.

2. Add onions and sauté until golden brown.

3. Add ginger-garlic paste and cook until raw smell disappears.

4. Add tomato puree, turmeric, red chili powder, coriander powder, and salt. Cook until oil separates.

5. Add water and bring to a boil.

6. Add Surmai fish pieces and cook for 8-10 minutes.

7. Finish with garam masala, lemon juice, and garnish with fresh coriander.

   
   

   

   
   

Nutritional Value (Per Serving)

• Calories: ~280 kcal

• Protein: 30g

• Fat: 12g

• Carbohydrates: 6g

• Vitamin D3: ~800 IU (from Surmai fish)

Final Summary

Recipe	Calories	Protein (g)	Fat (g)	Carbs (g)	Vitamin D3 (IU)
Paneer & Mushroom Stir-fry (Vegetarian)	220 kcal	14g	16g	6g	150 IU
Mushroom & Tofu Stir-fry (Vegan)	200 kcal	16g	10g	8g	200 IU
Surmai Fish Curry (Non-Veg)	280 kcal	30g	12g	6g	800 IU