To get vitamin D from an egg, you have to eat its yolk. Each egg yolk provides about 40 IU of vitamin D, about 7% of the recommended dietary allowance of 600 IU. Although eggs don’t have that much vitamin D, every bit helps. If you opt for a vitamin D-fortified cereal, instead of eggs, for breakfast, you get roughly 40 IU of vitamin D (100 if you add half a cup of fortified milk).
• 2 large organic eggs, or equivalent egg substitute
• 1 tablespoon 1% low-fat milk
• 1 teaspoon chopped fresh cilantro (optional)
• 1/8 teaspoon kosher salt
• Dash of coarsely ground black pepper
• Cooking spray
• 1/2 teaspoon butter
• 4 tablespoons shredded cheddar cheese, divided
• 2 (8-inch) flour or corn tortillas, heated
• 4 tablespoons chopped seeded tomato, divided
• 2 tablespoons bottled chunky salsa, divided
• Sliced avocado (optional)
1. Whisk the first 5 ingredients in a medium bowl.
2. Coat a medium nonstick skillet with cooking spray, and melt butter over medium heat. Add the egg mixture, and stir with a heatproof rubber spatula to scramble.
3. Sprinkle 2 tablespoons cheese down the center of one tortilla; top with half of the scrambled egg, 2 tablespoons tomato, and 1 tablespoon chunky salsa.
4. Roll up burrito-style (fold bottom up and sides to center). Repeat with remaining ingredients.
5. Add some sliced avocado on top for an extra nutrition and vitamin boost and yumminess!