5. For healthy bones
Vitamin D is crucial for the body’s uptake of calcium, and hence bone development and maintenance; as well as being a pivotal nutrient for immune function, the neuromuscular system, and inflammation reduction. The two main sources of vitamin D are sunlight and seafood, so for those who get little sunlight exposure, fish and seafood are a vital source.
The best sources are herring and sardines, canned tuna, oysters, and prawns; followed by egg yolks, mushrooms, and fortified foods. It may have been called an “old wives’ tale,” but Mum dishing out the spoonful of cod liver oil each morning was likely the best thing she could do for her child.
Though some would argue an oyster is always best just slurped straight from the shell, this recipe is a great bone health package for chilly winter nights. Emeril Lagasse warms up some oysters in a gorgeous wild mushroom broth, made creamy with some calcium rich dairy, though non-dairy milks and creams could be used instead if preferred,
Wild Mushroom and Oyster Stew (serves 6)
Ingredients
- 4 tablespoons unsalted butter
- 1/2 cup finely chopped yellow onions
- 1/2 cup finely chopped celery
- 2 tablespoons finely chopped shallots
- 1 teaspoon minced garlic
- 1/2 pound wild mushrooms, such as shiitake, oyster, morel, chanterelle, wiped clean, stems trimmed or removed, and chopped
- 1/2 teaspoon chopped fresh thyme leaves
- 3 tablespoons flour
- 1/2 cup dry white wine or sherry
- 4 cups half and half
- 1 pint oysters, drained, liquor reserved
- 2 teaspoons fresh lemon juice
- Freshly ground white pepper
- 1 tablespoon chopped fresh parsley
- Salt
- Finely chopped chives, garnish
- Thinly sliced garlic toast, accompaniment
Method
- In a large saucepan, melt the butter over medium-high heat. Add the onions, celery, and shallots, and cook, stirring, until soft, 3 minutes. Add the garlic and cook, stirring, for 30 seconds.
- Add the mushrooms and thyme, and cook, stirring, until the mushrooms are soft and give up their liquid but are not browned, 4 to 5 minutes.
- Sprinkle the flour over the vegetables and cook, stirring, for 2 to 3 minutes - do not allow the flour to color. Add the wine and bring to a simmer, stirring to release any flour that has stuck to the bottom of the pan. Cook, stirring, until the wine thickens.
- Add the half and half and the oyster liquor and cook, stirring, until slightly thickened and the flavors come together - 20 to 30 minutes. Add the lemon juice and oysters and cook until the oysters begin to curl, 2 to 3 minutes. Stir in the parsley and adjust the seasoning to taste.
- Ladle into cream soup bowls and garnish with chopped chives and garlic toast. Serve hot.
