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A daily dose of D

July 5, 2010

Winter means less sunshine, and less time outside because we all prefer huddling inside where it’s warm and cosy. But less sunshine means less vitamin D. As yogis, we try to follow at least a vegetarian diet, but more and more people are also trying vegan diets and vitamin D is usually found in animal products. So what can we do to get our daily dose of D and what are the nutritional benefits of vitamin D?

The answer to the first part of that question is breakfast and lip-smacking smoothies. The answer to the second part is that vitamin D helps with the absorption and metabolism of calcium which is vital for healthy bones. It also boosts your immune system, has been linked to normal brain functioning in later life and helps with the maintenance of a healthy body weight.

As most of us know by now, the maintenance of a healthy body weight is also linked to eating breakfast which boosts your energy levels and metabolism. Most cereals and vegan products are vitamin D-fortified and so it makes sense to get both a healthy breakfast start to your day while getting your daily vitamin D intake at the same time.

Our recipes this month are breakfast ideas, and smoothies are great for those who aren’t good breakfast-eaters and for those of us who are always on the run as they can be prepared the night before. The last smoothie recipe is a dessert recipe that is vegan, low fat, and full of vitamin D. Winter does have some good stuff after all!

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Oats with apple, cinnamon and banana

For those who do actually enjoy eating something in the morning, this breakfast is great for keeping those insulin levels stable and will give you loads of energy to start the day. Most oats brands are vitamin D-fortified.

Ingredients

1 cup oats

2 apples cut into small pieces

1 heaped tsp cinnamon

1 banana, cut into slices

Method

Prepare the oats (the old fashioned way) with the apple pieces and cinnamon added from the beginning. When the oats is ready, serve with the banana slices and a little more cinnamon on top. I don’t add sugar as the apple and banana provide plenty sweetness.

Serves 2.

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Strawberry smoothie

This is for all those strawberry addicts out there. Both the muesli and the soy yoghurt have plenty vitamin D.

Ingredients

2 tubs strawberry soy yoghurt (You can get these at Woolies.)

1 punnet of strawberries

½ cup muesli (I use the Vital Health Foods brand, but you can use any brand, just make sure that you get muesli and not granola. Muesli usually only contains nuts and raisins and has much less sugar which you want to avoid, especially for breakfast!)

Method

Place all the ingredients in your blender and blend. It’s that quick and easy!

Serves 2.

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Banana and vanilla smoothie

Bananas are full of potassium and always good for breakfast. Again, you will be using vitamin D-fortified muesli and soy yoghurt.

Ingredients

2 tubs vanilla soy yoghurt (You can also get these at Woolies.)

2 large bananas

½ cup muesli

1 tsp vanilla essence

Method

Place all the ingredients in your blender and blend. I usually serve these smoothies with a handful of trail mix (nuts, seeds and fruit pieces) on top. Safari has a great variety of trail mixes which you can get at almost any local store. They come in boxes with 6 packets.

Serves 2.

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Dutch chocolate delight

This is sooo good! The Tofu Treats and soy cream will give you your dose of vitamin D.

Ingredients

¼ tub of Dutch Chocolate Tofu Treats (Tofu Treats is basically vegan ice cream and can be found at any health store. They come in a variety of flavours and you won’t believe how good they are! My favourite is the Mint Choc Chip and these tubs are really affordable.)

¼ cup coconut milk

1 punnet of blueberries

4 tbsp soy cream

Method

Place all the ingredients in your blender and blend. I usually garnish with soy cream and Blueberry Desert  Swirl (at Woolies) and top it off with a maraschino cherry.

Serves 2.

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ChantelleChantelle Roelofse works as a cognitive linguist at Unisa, but also loves playing piano and composing music. She teaches yoga at the Yoga Revolution studio, focusing on power yoga and surya namaskara classes. She is interested in the philosophy of yoga and how we can incorporate it in modern living. Chantelle supports ethical living and veganism. Roeloc@unisa.ac.za

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One Comment leave one →
  1. July 23, 2010 10:13 pm

    Wow! The results are so colourful and bright! Looks delicious!

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