Vitamin D-rich

200 g / 1 1/2 cups sugar, divided 950 ml / 4 cups whole milk 1 tsp vanilla extract 1/2 tsp almond extract 1/4 tsp nutmeg 8 eggs (4 whole eggs and 4 egg yolks required) 100 g / 2/3 cup whole blanched almonds, toasted Finely grated rind of 1 orange Also required: 23 cm/ 9 inch cake pan with at least 5 cm/ 2-inch sides and a large roasting pan. Read more
450 g chicken sliced 3 Tbsp fish sauce 2 tsp grated fresh ginger 2 Tbsp sesame oil 1/4 tsp crushed red pepper 2 garlic cloves, minced 225 g soba noodles (buckwheat noodles) Read more
400 g dried fettuccine 300 g green beans, trimmed, finely shredded lengthways 160 g low -fat cream cheese 95 g can salmon (in water) 6 tsp baby capers, drained 3 Tbsp lemon juice Ground black pepper, to taste 2 lemons, cut in wedges Read more
450 g asparagus, cooked 600 g rocket (ruccola), washed 3 tomatoes, sliced 2 Tbsp capers, drained 3 Tbsp grated parmesan cheese 200 g hot-smoked salmon 600 g sliced new potatoes 3 tbsp low-fat French dressing Read more
250 g cherry tomatoes 3 eggs 3 egg whites, extra 200 g low-fat ricotta 120 mL lite sour cream 2 tbsp chopped fresh oregano 2 cloves garlic, crushed Read more
120 g flour - all-purpose 1 tsp granulated sugar 1 tsp baking powder 1/4 tsp baking soda 1/4 tsp salt 30 g butter - cultured unsalted 180 mL milk - whole 120 mL yogurt - plain 1 egg 110 g fresh blueberries washed and dried 45 g Vegetable oil    Read more
3 eggs, lightly beaten  1 Tbsp (15 mL) soy sauce  140 g firm tofu (calcium-set) drained and finely cubed ¼ tsp honey  1 Tbsp (15 mL) sesame oil  3 large fresh mushrooms, sliced  2 green onions, chopped Read more
360 g  Neufchatel cheese, softened (or other cream cheese) 240 mL strawberry yoghurt  1 Tbsp sugar  1 tsp vanilla  ¼ tsp salt  200 g (approximate) fresh strawberries, sliced 150 g orange sections, cut in half  1 can crushed pineapple, drained   (or fresh) 75 g dried currants  Salad greens Read more
16 large shrimp, uncooked, deveined 3 large limes 2 cloves garlic, crushed and peeled ¼ tsp black pepper 2 tsp (10 mL) olive oil 2 Tbsp fresh cilantro, cleaned and chopped 10 medium cherry tomatoes, rinsed and dried 10 small white-button mushrooms, wiped clean and stems removed Read more
30g parmesan cheese (grated) 1 tsp flour, all-purpose 3 thyme sprigs (leaves removed and crushed) 4 units fish fillets (white fish, 168 g each) 1 medium onion (chopped) 190 g halved mushrooms 1 garlic clove (crushed) 75 g green onions (finely sliced) Read more

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