Are you missing out on vitamin D because of the cooler winter sun?
If you think vitamin D deficiency is not of concern in sunny Africa, think again.
As many as two in ten Africans may be vitamin D deficient, suggesting that our continent may have the highest levels of severe vitamin D deficiency in the world.
Eggs are one of only a handful of foods that naturally contain this sunshine vitamin. One large egg (60 g) contains about 190 IU (international units) of vitamin D, almost one third of our daily needs.
Did you know that most of the vitamin D is in the egg yolk?
Tossing the egg yolk may mean you miss out on zinc and selenium, two other nutrients important for supporting our immune system.
Remember, too, that scientists think there may be a link between vitamin D deficiency and the risk of Covid-19 infections.
In a new 2022 study, two Israeli researchers found that those with a vitamin D deficiency were 14 times more likely to have severe or critical disease than those with normal vitamin D levels.
So why not serve up eggs whilst catching some rays at a picnic and get a double whammy of vitamin D?
Whether simple and sunny side up, or sandwiched in a bagel with scrumptious smoked trout, include eggs as part of your healthy and balanced diet this winter.
Here is a recipe for the perfect breakfast or picnic food.
Egg and smoked trout bagel
Serves 4
Ingredients
¦ 500 ml boiling water
¦ 30 ml vinegar
¦ 4 eggs
¦ 4 bagels, toasted
¦ 100 g smoked trout, thinly sliced
¦ 200 g baby spinach, blanched
¦ 2 dill fronds, chopped
¦ 1 lemon
¦ salt and pepper to taste
Method
1. In a small saucepan pour the 500 ml boiling water and vinegar into a small saucepan and bring to a simmer. Once the water starts boiling, reduce the heat to low. Crack open the eggs one at a time into separate ramekins or egg poaching cups.
2. Drop the poaching cups into the water. For a firm white and runny yolk, you’ll want to poach for 3 to 4 minutes. Remove with a slotted spoon once done to your liking and set aside.
3. Slice bagels in half, and toast.
4. Layer blanched spinach onto the bagel halves, followed by the smoked trout and poached eggs and top with chopped dill.
5. Squeeze fresh lemon juice over the assembled bagel. Season with salt and pepper and enjoy.
