14 Home Cooking Recipes for a Week, Menu Rich in Vitamin D Strengthens Immune

Jakarta –

Indonesia has experienced an increase in positive cases of COVID-19, Mother. Therefore, Mother needs a week’s worth of home cooking recipes that are rich in vitamin D so that they can strengthen the body’s immune system and avoid the Corona virus.

There are many foods rich in vitamin D that you can use, here. For example, fish, especially salmon, eggs, mushrooms, oatmeal or cereals, red meat, milk, tofu, spinach, and so on.

Homemade recipes rich in vitamin D

Are you having trouble deciding on a week’s worth of home-cooked meals that are rich in vitamin D to strengthen your immune system? Don’t worry, okay? Here Bubun helps summarize a series of recipes and how to make them from various sources.

First day

On the first day, you can make a menu of grilled salmon and spinach, which are rich in vitamin D. Here’s the recipe and how to make it:

1. Grilled Salmon

Ingredients:

• 4 pieces (450 g) Salmon
• 4 pieces Pickled ginger

Marinade:

• 3 tbsp Japanese soy sauce
• 2 tbsp Sake (optional)
• 5 tbsp Mirin (optional or you can use halal mirin)

How to make:

1. Place the fish in a heat-resistant container.
2. Then prepare the marinade in a small bowl. Mix well and pour over the pieces of fish, yes, Mother. Then, let stand about 4-5 hours.
3. Preheat the oven to 180°C.
4. Bake the fish for 10 minutes until golden brown. Lift!
5. Grilled salmon is ready to be served with pickled ginger.

2. Vegetable Bobor Spinach

Material:

• 3 bunches of spinach
• 1 chayote, cut into pieces
• 150 ml coconut milk, not too thick
• 1 Oyong, cut into pieces

Ground spices:

• 3 cloves of garlic
• 5 cloves of red onion
• 1 tsp coriander
• 1 piece of kencur, cut into
• 2 bay leaves
• pinch of salt

How to make:

1. Prepare the container. Pour coconut milk and ground spices, then boil until half cooked. Add the chayote and oyong. Stir well.
2. Add spinach, then wait until cooked.
3. Lift and serve.

Photo: Hi Mother/Annisa Shofia

The second day

The following spicy egg tofu recipe can help increase the immunity of the mother and family. Not only that, also make vegetable kale balacan to complete the daily fiber nutrition, yes.

1. Spicy egg tofu

Material:

• 6 medium-sized tofu, diced
• 3 cloves of garlic
• 4 red onions
• 1 large red chili
• 2 large green chilies
• 5 pieces of cayenne pepper
• Green onions
• 2 eggs

How to cook

1. Fry until half cooked.
2. While waiting for the marinade slices, garlic, shallots, chilies, and scallions.
3. Pour a little oil in the pan and wait for it to heat up.
4. Saute all the spices until wilted. Set aside in one part of the pan.
5. Crack two eggs on the other side of the pan. Scramble the eggs until slightly cooked then stir fry briefly with the spices.
6. Add fried tofu and add a little water.
7. Add seasonings in the form of salt, seasoning, sugar, and a little sweet soy sauce.
8. Cook until the spices absorb.

2. Kangkung Balacan

Material:

• 1 bunch of kale that has been picked and washed
• 1 tomato cut into 8

Coarsely ground spices:

• 3 pieces of red chili
• 2 pieces of chili
• 6 cloves of red onion
• 2 cloves of garlic
• 1 tsp shrimp paste
• A little salt
• Sugar according to taste
• Cooking oil
• Salt

How to make:

1. Boil kale, remove and drain.
2. Saute the ground spices until fragrant and cooked, add the tomatoes until wilted.
3. Serve the kale stew by sprinkling the spices on it. Ready to serve.

The third day

The third day there is a recipe for crispy mushrooms with rice flour, Mother. Also make this delicious carrot bean sprouts stir fry, yes.

1. Rice flour crispy mushroom recipe

Material:

• 300 grams of large fresh oyster mushrooms
• 3 tbsp rice flour
• 2 tbsp tapioca flour/corn flour
• 1 tbsp wheat flour
• 1/2 tsp pepper powder
• 3 cloves of garlic, grated
• Salt to taste

How to make:

1. Mix all the ingredients above. Add water until the dough is thick, not too runny.
2. Roast the oyster mushrooms briefly, so that the liquid comes out. Drain.
3. Add the mushrooms one by one to the mixture.
4. Fry in hot oil until golden brown.
5. Serve hot with bottled chili sauce.

2. Stir-fry carrot sprouts

Material:

• 1 tbsp oil for frying
• 2 tbsp sliced ​​spring onions
• 1 tsp sliced ​​garlic
• 50 ml broth
• 100 grams of grated carrots
• 100 grams of long bean sprouts
• 1 tbsp fish sauce
• Salt to taste
• Pepper to taste

How to make:

1. Saute onions and garlic until fragrant. Add broth and cook until boiling.
2. Add carrots and cook until done. Season with it.
3. Add bean sprouts, mix well and remove.
4. Stir fry carrot bean sprouts ready to be served.

Click read the next page to see other recipes, come on.

Check out the chicken steak recipe video for the family dinner menu:

[Gambas:Video Haibunda]