Top salads and sandwiches with crunchy, vitamin D-rich sunflower sprouts and gobble up a good helping of energy-boosting nutrients in a fresh dish.

Great news! Milk, even the chocolate stuff, is rich in vitamin D. Warm up and get a delicious dose of the sun vitamin with a soulful cup of hot chocolate.

Get the recipe forOaxacan Hot Chocolate

Fish contains more vitamin D than most any other food and salmon is no exception. In fact, a single serving boasts 206 international units or more — about 1/3 of your daily required amount.

Get the recipe for The Pioneer Woman’s Cilantro Lime Salmon

With an unexpected 150 IU per packet of oatmeal, you’ve got every reason to add this ingredient to your morning routine this winter.

Get the recipe for the Peanut Butter and Banana Oatmeal Smoothie

A double whammy, mackerel packs 343 IU of vitamin D — more than half of your daily requirement — as well as essential fish oil fats to boost your energy and keep your body strong.

Get the recipe for Mackerel and Rhubarb Salad

Ever versatile and always delicious, tofu fortified with vitamin D is a great way for vegetarians and vegans to ensure they’re getting that boost of energy. Just one-fifth of a block used in your favourite dish is worth 120 IU.

Get the recipe for Giada De Laurentiis’ Grilled Herbed Tofu with Avocado Cream

A great reason to head down to your local buck-a-shuck happy hour — or have them on the half shell at home — oysters contain 320 IU per 100 grams, while being deliciously satisfying and low in calories.

Get the recipe for Chuck Hughes' Oysters on the Half Shell

Liver lovers, rejoice! This underappreciated organ meat has more vitamin D than most cuts of pork and is the key ingredient in many delicious and versatile mains.

Get the recipe for Liver with Onion Compote

Just two eggs a day will give your body a healthy boost of vitamin D and get you on your way to feeling fully energized after the sun goes down early. Even better, they can be worked into pretty much any meal of the day.

A member of the vitamin D-rich herring family, fresh sardines are packed with 68 per cent of your daily recommended intake and cook up quick and easy for a fresh and delicious meal that reminds you of summer.

Get the recipe for Chuck Hughes' Grilled Sardines with Olive Pesto and Cauliflower

Add a few extra handfuls to recipes calling for vitamin D-packed fungi. Just one cup is a savoury and low calorie way to get 64 per cent of your daily recommended dose.

Get the recipe for Wild Mushroom Fettuccini with Spruce Tip Pesto