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The Dish: Add a Dash of Sunshine


Vitamin D – the Sunshine Vitamin! We have the ability to make our own Vitamin D when exposed to  sun; which is unlike any other nutrient. When it comes to food Vitamin D is a nutrient particularly dependent on very specific foods such as salmon, tuna, eggs, yogurt, to name a few.


Prep time: 15 minutes. Cooking time: 20 minutes. Makes: 6 patties

1/2 cup dry buckwheat (toasted or untoasted)
1 cup water
Pinch of salt
2 tbsp tahini, sunflower, almond or cashew butter
1 tbsp apple cider vinegar
2 tbsp mixed Italian herbs (rosemary, thyme, oregano, etc.)
½ tsp sea salt
1 tbsp ground flaxseed
Fresh ground black pepper, to taste
1 carrot, grated
Garnish: chopped green onions

In a medium size saucepan, add buckwheat, water, and salt. Bring to a boil, then turn down to simmer, covered. Toasted buckwheat (kasha) will take about 5 minutes to cook, while untoasted will take about 15 minutes.

Preheat oven to 350F. Whisk together the tahini and vinegar until smooth and thick. Add the flax, herbs, salt and pepper; stir to combine. Add the grated carrot and cooked buckwheat; stir to combine.

Form into patties and place on a lined baking sheet. Bake in oven about 20 minutes, or until crisped on the outside.

Serve on a bed of green vegetables or salad. Toppings of your choice can be added.


(Health-promoting version of this popular salad)
Prep time: 15 minutes. Serves: 4

4 cups salad greens
3 oz cooked shrimp, peeled and deveined
1 large tomato, diced
¼ cup chopped onions
1/3 cup pitted kalamata olives, sliced
½ cup diced cucumbers
Chopped anchovies, optional
Dressing: 1 tbsp of your favorite vinaigrette

Combine all ingredients and top with dressing.


Prep time: 10 minutes. Cooking time: 10. Serves: 4

1 large size onion, peeled
4 large cloves garlic
4 tbsp vegetable broth
2 tsp ginger powder
2 cups fresh diced tomatoes (or canned)
2 (15 oz) can lentils
8 cups fresh torn spinach or 1 cup frozen spinach, thawed
1 tsp turmeric powder
½ tsp salt
Fresh ground black pepper to taste

Dice onions and mince garlic and let sit for at least 5 minutes (to bring out their health-promoting properties). Sauté onion in vegetable broth for 3 minutes. Add garlic, ginger, turmeric, salt, pepper, tomatoes, and lentils. Simmer, covered, for 5 – 7 minutes. Add spinach and continue cooking for 2 more minutes.


Prep time: 10 minutes. Serves: 4

1 tsp grated lemon rind (zest*)
1 tbsp fresh lemon juice
4 tbsp honey
8 tbsp plain or low-fat yogurt
4 large oranges
Garnish: Orange zest

In a  small bowl, whisk lemon rind, lemon juice and honey until the honey is incorporated. Add yogurt and whisk thoroughly. Peel and separate the idividual sections of the orange. Be sure to remove the membrane covering each section. Cut the sections into thirds crosswise. Place in 4 individual dessert bowls. Spoon sauce over the oranges. Garnish with orange zest.

*Use an organic lemon and orange zest, if possible.



Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com email [email protected] Tel: 704-277-6521. Don’t miss the new cookbook added to Jan’s collection: DINING ON DECK


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