As we gear up for another change of seasons, it is so important to incorporate vitamin D in your daily intake! This recipe is a quick and pretty simple recipe to incorporate vitamins D, K and B12. Signs of vitamin D deficiency include low energy and fatigue, moodiness, bone pain, muscle aches and weakness, frequent colds, asthma (usually in children), or lack of exposure to sunlight (Hello, Indiana winter!). The food naturally highest in vitamin D is salmon, very good sources include sardines, shrimp, and vitamin-D fortified milk, and good sources include cod and eggs.


  • 1 medium onion, sliced
  • 1 Tbs coconut oil
  • 1 Tbs minced fresh ginger
  • 3 medium cloves garlic, chopped
  • 1 ½ cups fresh sliced shiitake mushrooms
  • 1 ½ cup broccoli
  • 1 bunch asparagus, cut in 2″ lengths
  • 1/4 cup fresh lemon juice
  • 2 Tbs Bragg liquid aminos (healthy, protein filled soy sauce substitute)
  • 2 Tbs mirin wine, dry sherry, or sweet marsala
  • 1 pinch red pepper flakes
  • 3/4 lb cod fillet cut into 1 square inch pieces
  • 8 large scallops
  • 8 large shrimp, peeled and deveined
  • 1 cup cherry tomatoes, quatered
  • 1/4 cup chopped fresh cilantro


  • Slice onion. Chop garlic and let sit for 5-10 minutes (Cutting garlic ruptures its cells and as the elements from the different cells mix, a powerful compound called allicin is formed. Allicin adds ups the value of garlic’s health-promoting benefits!! The more finely the garlic is chopped, the more alliicin is produced. And letting garlic rest for 5 minutes gives the allicin time to form.)
  • Heat coconut oil at medium heat in a wok or large skillet. Add onion once oil reaches the liquid state for 2 minutes. Add ginger, garlic, mushrooms, broccoli, and asparagus. Stir-fry for another 3 minutes, stirring regularly.
  • Add lemon juice, Bragg liquid aminos, wine, red pepper flakes, cod, scallops, and shrimp and stir to mix well. Cover and simmer for just about 5 minutes stirring occasionally.
  • Remove from heat and toss in tomatoes and cilantro.

This can be served with a healthy starch such as Quinoa or Brown Basmati Rice; just make sure you plan for enough time to cook it as well. Also, it is really easy to over-cook a stir-fry, so try not to cook it past having a little crunch in the center of the veggies. Let me know how it turns out for you and remember to choose to enjoy cooking!!