Vitamin D – Scrambled Eggs with Smoked Salmon

Vitamin D – Nutrient Information

Did you know that more than 25% of adults in the UK are deficient in vitamin D, and that Vitamin D is also the only vitamin that is a hormone?

There is also evidence suggesting vitamin D is essential in supporting the immune system. Sunscreen, darker skin pigmentation, clothing, reduced daylight in winter, as well as spending more time inside during lockdown, diminish the skin’s ability to make vitamin D.

The people who experience the biggest seasonal swings in vitamin D levels are fair-skinned individuals living in global regions where there is very little daylight in winter.

Dark-skinned individuals are more likely than fair-skinned individuals to be low for vitamin D year-round because the darker skin blocks the UVB rays from producing vitamin D.

Individuals with conditions such as obesity, liver disease, celiac, renal disease and the elderly are more likely to be at risk of deficiency.

Seasonal Affective Disorder (SAD), is a mood disorder that occurs during darker times of the year when there is relatively little sunshine, coinciding with the sudden drop in vitamin D levels in the body.

Several studies have suggested that the symptoms of SAD may be due to changing levels of vitamin D3, which may affect serotonin levels in the brain. Children from the age of 1 year and adults need 10 micrograms of vitamin D a day.

Rich sources of Vitamin D are:

  • Fatty fish, like tuna, mackerel, and salmon
  • Mushrooms
  • Cheese
  • Egg yolks
  • Fortified dairy and nondairy substitutes

MMU Chefs


This recipe was created by the skilled chefs at Manchester Met, and was cooked and photographed by the wonderful Catalina Cernolev, a first year Undergraduate Student studying BA Accounting and Finance at the University.

This recipe is a good source of vitamin D and can be a healthy start to your day, or post workout lunch. Catalina has even made a brilliant short video showcasing the steps to make it as easy as possible to follow. Enjoy!

  • Time to make: 5-10 minutes
  • Difficulty: Easy
  • Serves: 2


  • 4 eggs
  • 6tbsp milk or cream
  • 100g spinach
  • 100g smoked salmon
  • 1tsp butter
  • 2tsp pumpkin seeds (optional)


1. Tip the pumpkin seeds into a saucepan and toast over a high heat until they start to pop, then transfer to a plate.

2. Add the butter to the pan along with the spinach, season with salt & pepper & cook for 1-2 minutes until the spinach has wilted.

3. Whisk the milk (or cream) together with the eggs and add to the pan.

4. Scramble the eggs with a spatula over a medium heat until cooked.

5. Add to a plate with smoked salmon and a slice of toast (optional).

MMU Environment

Sustainability Top Tip

You can also use the crushed eggshells around the base of your plants. This helps to add calcium to the soil and acts as a spikey slug deterrent! If you boil eggs, you can use the leftover water to pour over your plants once it’s cooled. This acts as as a fertiliser and means the water isn’t wasted!

MMU Sport

Here is a home workout to help stay active and positive during lockdown.

Back & Biceps – 4 x 12

– Bent over row: Targets specifically the muscles within the upper & lower back (middle trapezius & rhomboids) as well as the biceps.

– Bicep curl: Primarily bicep curls are working the biceps (obviously) however they also place tension upon the lower forearm & brachials. 

– Rear delt fly: This targets not only the delts but all across the upper back & middle back. Working the deltoids, rhomboids & middle/lower traps.

MMU Counselling

Below is a wellbeing tip from our friends at MMU Counselling.

Having a Kindness Jar will help will help with your wellbeing. Decorate it if you like. Put it somewhere noticeable & begin to put in small notes of your acts of kindness be it towards yourself or others.

The Kindness Jar will be a visual cue and a record. It will help you keep your ‘mind in mind’ this week and beyond, if you choose. Habits take time to form.  




Find more delicious recipes from MetMUnch here –