Winter is a magical season but it can also bring with it low sunshine, which causes low vitamin D levels, and compromised immune systems as a result, and even mood drops to top it off. Luckily what we eat this time of year can have a big impact on controlling this ripple effect of nature to body symptoms. We need to take in extra vitamin D for a start.
The omega acids in fatty fish like mackerel can help combat symptoms of depression and the high vitamin D levels in fatty fish are incredibly effective at boosting the immune system. Add shiitake mushrooms, a high vegetarian vitamin D food, as another source of the nutrient.
The antioxydants and high vitamin C levels in grapes can also help stimulate the immune system and fight off viral and bacterial agents as well as inflammation.
And rosemary is one of my favorite herbs for winter time thanks to its natural antibiotic and immune stimulating properties. And the pine scent of the herb mixes so beautiful with the sweetness of the grapes, and smokey fish and shiitake.
Cooking magic trick: Want to increase their vitamin D content dramatically? Leave them upside sown, gills up, in the sun for at least 6 hours before consuming. The sunlight will charge them, releasing even more vitamin D!
For more winter tips, check out: How to stay Healthy in Winter Guide
4 filet (500g-600g)mackerel
8 (1 cup diced) shiitake mushrooms
1 shallot, diced
1/2 cup (100g) red grapes, sliced
2.5 tablespoons (40-50ml) coconut cream
2 rosemary sprigs, minced
Salt and pepper
Preheat the oven to 400ºF/200ºC.
Diced the shiitake and shallot and sautée them with a spoonful of olive oil util a little caramelized. Add the coconut cream, rosemary, salt, and pepper and let the liquid reduce and the sauce thicken. Remove the stuffing from the flame and add the sliced grapes. Divide the shiitake grape mixture into four and stuff the cavity of the fish.
Bake the mackerel for about 20 minutes. Serve with an extra garnish of rosemary and fresh grape slices.