When the temperatures drop and sunlight fades, your body produces less vitamin D, a nutrient essential for immune strength, mood balance, and bone health. To help make up for what the sun can’t provide, try adding more vitamin D rich foods to your cold weather dinners. With the right ingredients, you can enjoy cozy, comforting meals that warm you up and support your overall wellbeing.
Here are some delicious, nutrient-packed dinner ideas to get you started.
1. Hearty Salmon and Lentil Soup
A twist on classic lentil soup, this version includes baked salmon, one of the best natural sources of vitamin D. Combine it with lentils, carrots, onions, and kale for a hearty, immune-supporting meal that’s full of fiber and flavor.
Tip: Add a splash of lemon and a pinch of turmeric to brighten the flavor and support your immune system even more.
2. Roasted Root Vegetable and Egg Bowls
Eggs, especially those from pasture-raised or vitamin D–fortified sources, are a simple and delicious way to get more vitamin D. Roast seasonal vegetables like sweet potatoes, parsnips, and Brussels sprouts, then top them with a soft-boiled or poached egg for warmth and nourishment.
Bonus: Add avocado or a sprinkle of pumpkin seeds for healthy fats that help your body absorb vitamin D more effectively.
3. Turkey and Bean Chili with Mushrooms
Lean turkey keeps this chili light yet satisfying, while mushrooms, particularly maitake or UV-exposed varieties, provide a plant-based source of vitamin D. Mix in tomatoes, beans, and plenty of spices for a warming, balanced meal.
Pro tip: A dollop of plain Greek yogurt on top adds creaminess and an extra boost of protein.
4. Baked Cod with Lemon and Spinach
Cod is another excellent source of vitamin D. Bake it with olive oil, lemon, and herbs, then serve it over a bed of sautéed spinach and whole grains for a light but filling dinner.
Try this: Add roasted cherry tomatoes for a pop of color and a dose of antioxidants.
5. Slow Cooker Chicken and Mushroom Stew
Perfect for busy winter days, this stew combines lean chicken, vegetables, and mushrooms for a flavorful, vitamin D–enriched dinner that cooks itself. Slow cooking brings out deep, comforting flavors and tender textures.
Tip: Finish with a squeeze of lemon or fresh parsley to brighten each bowl before serving.
6. Fortified Grain Bowls
Look for fortified grains or plant-based milks to add extra vitamin D to your meals. Build a bowl with quinoa, roasted vegetables, and chickpeas, then drizzle with a dressing made from fortified almond milk and tahini.
7. Support Your Vitamin D Levels
Even with the best diet, many people fall short on vitamin D during the colder months. Consider adding a high-quality vitamin D supplement to your daily routine to help maintain optimal levels when sunlight is limited.
Cold weather meals can be both comforting and nutrient-rich. By including vitamin D–rich foods like salmon, eggs, mushrooms, and fortified grains, you’ll keep your body strong and your mood bright all winter long. Pair these dinners with plenty of rest, hydration, and a little fresh air for a truly healthy season.