Many Canadians are deficient in vitamin D and/or iron. Create a recipe, in standard recipe format, with 3 ingredients that are high in vitamin D or iron. The recipe can be sweet or savoury. Provide photos or a video of your process.

Beef Soup with Dried Mushrooms and Broccoli

Ingredients: 

260g beef ribs

220g beef stew chunks

70g baby carrots, halved

85g broccoli

15g dried mushrooms

35g green onions, sliced

1 garlic clove

3 bay leaves

water

soy sauce, to taste

cooking wine, to taste

Method: 

1. Prep all ingredients so they will be ready to add at the right time.
   1. Cut beef into small chunks, cut baby carrots in halves, soak dried mushrooms until they are swelled up. 
2. Blanch both kinds of beef in water to get rid of any impurities. 
3. In a heated pan coated with oil, pan fry the blanched beef along with the soaked dried mushrooms, garlic and green onions to give it color and extra flavor. 
4. After the beef have slightly browned, add in the carrots and bay leaves and cover the beef mixture with water and soy sauce, letting it simmer around 30 minutes. 
5. After 30 minutes, add in cooking wine and simmer again for another 15 minutes. This allows the beef to cook down and become tender.
6. After a total of 45 minutes of cooking, add in the broccoli. We add in the broccoli last because it is a vegetable. While adding vegetables to the start of our cooking, a nutrient loss will occur because the liquid is boiling, thus make the vegetables release out their nutrients. 
7. Serve and enjoy with noodles or rice, or as is. 

The main nutrient of this dish is to provide iron. The three ingredients in this dish that are high in iron are the beef, broccoli and the dried mushrooms. Carrots were also added to this dish because they were traditionally part of this beef soup, but carrots in this recipe also add an extra nutrient of Vitamin A.