3 Nutritionist-Approved Recipes For Boosting Your Vitamin-D Intake This Winter

Hearty Pearl Barley Kedgeree

Serves 4

Ingredients:

• 500g of smoked haddock
• 500ml of milk
• 2 bay leaves
• 2 free-range eggs
• 150g of pearl barley
• 1 onion, finely chopped
• 25g of butter
• 1 red chilli
• 2 cloves of crushed garlic
• 20g fresh ginger, grated
• 2 tbsp of curry powder
• 1 tsp of ground turmeric (or fresh, finely grated)
• 150g of baby spinach leaves, washed
• 2 diced tomatoes
• 30g of fresh coriander, finely chopped
• 150ml of water
• Salt and pepper
• 1 lemon, juiced
• 4 finely chopped spring onions
• 100g of Greek yoghurt
• Rapeseed oil

Instructions:

First, poach the smoked haddock in a shallow, non-stick pan and pour over the milk. Next, add bay leaves, cover and place on a medium heat and cook for 10 minutes. Then, remove the fish from the pan, setting it to one side to cool. Reserve the milk and wipe out your pan ready for the next stage. Boil your eggs for 7 minutes, then peel and quarter the eggs. For the next few steps, add the butter and rapeseed oil to your pan, while cooking the finely chopped onion gently for 5 minutes until translucent. Also add your garlic, chilli, ginger, curry powder and turmeric.

Cook for 5 minutes and stir frequently to ensure that the mixture doesn’t stick. Next, add the pearl barley and stir well. For the last 3 steps, slowly start adding the reserved milk in stages, allowing the barley to absorb the liquid and stir frequently – as you would with a risotto. Keep going until all the milk is added and then continue with the additional water. The barley will take about 25 minutes to cook through.

Next, add the diced tomatoes, spinach and half the coriander. Throw in the smoked haddock, stir well and cover to allow the spinach to wilt down and the fish to heat through. Season with salt, pepper and the lemon juice. Finally, turn off the heat, stir through the yoghurt and garnish with the eggs, coriander and chopped spring onions.