12 Energy-Boosting Recipes Rich in Vitamin B

12 Energy-Boosting Recipes Rich in Vitamin B

Vitamin B complex, which includes B1, B2, B3, B5, B6, B7, B9 and B12, is often pegged as an energy booster. Beyond its ability to convert food into energy, B vitamins are essential for growth, development and other important bodily functions. Deficiency of certain B vitamins can lead to serious conditions, from anemia and fatigue to depression, respiratory infections and birth defects, according to registered dietitian Tanya Zuckerbrot.

While B-complex supplements are often easy to spot in drugstores and health food shops, it’s possible to obtain enough of them by eating a balanced diet. “B vitamins are found in plant and animal food sources and relatively small amounts will meet recommended dietary intakes,” says Zuckerbrot, author of The Miracle Carb Diet: Make Calories and Fat Disappear — with Fiber and The F-Factor Diet. Whip up some of these vitamin B-rich recipes to ensure you’re capitalizing on B’s many benefits.

12 Vitamin B-Packed Recipes

Raspberry Bars

1. Whole-Grain Raspberry Jam Bars
Perfect for an on-the-go breakfast or snack, these tasty bars are low in the calorie department, but full of a range of B vitamins and healthy fats from flax seeds, walnuts and wheat germ. Both sweet and tart, these bars could easily pass as a healthy dessert too.
Vitamin B benefits: Whole-wheat flour is a good source of B1, B3 and B6; wheat germ provides B1, B6 and B9; walnuts are a good source of B6; and flaxseeds deliver plenty of B1 as well.
Photo and recipe: Perry Santanachote / DailyBurn Life

RELATED: 9 Healthy Homemade Energy Bar Recipes

Homemade Beet Hummus Recipe

2. Homemade Beet Hummus
This vibrant, deep red hummus provides all the healthy benefits of traditional hummus — such as six grams of protein and five grams of fiber per quarter-cup serving — plus the phytochemical antioxidants and vitamin B9 of beets. And keep this in mind next time you fuel for a workout: Bumping up beet consumption has been linked to improved running performance.
Vitamin B benefits: Beets are a solid source of B9.
Photo and recipe: Renee Blair / DailyBurn Life

Mussels

3. White Wine Mussels
Plain and simple: Mussels are a vitamin B powerhouse. In fact, 20 of the tasty shellfish supply 400 percent of the recommended daily value of B12. This recipe is a breeze — sauté some shallots, garlic and chili pepper, then add mussels with white wine, a little olive oil and some lime juice. Top with cilantro and enjoy!
Vitamin B benefits: Mussels are an excellent source of B2 and B12.
Photo and recipe: Karolina / Dine & Dash

Quinoa Vegan Chili

4. Quinoa Vegetarian Chili
Featuring low-calorie, high-nutrient ingredients including quinoa, pinto beans and black beans, this healthy recipe is both comforting and filling. A one-cup serving packs 17 grams of vegan protein and 12 grams of fiber. To add in a dose of vitamin B6, top the chili with some sliced avocado.
Vitamin B benefits: Black beans and kidney beans are good sources of B9 and B1, while quinoa and corn offer plenty of B9.
Photo and recipe: Emily Miller / DailyBurn Life

Balsamic Ginger Soba Noodles

5. Balsamic Ginger Soba Noodles
Simple yet satisfying, this quick lunch is a healthy diversion from tiresome salads. Carrots, zucchini and edamame add color and crunch while nutty soba noodles serve as the base. Not a fan of julienning? To save time and energy, invest in a julienne peeler for perfect matchstick carrots and zucchini (and more reason to eat your veggies!).
Vitamin B benefits: Soba noodles are a solid source of B3, edamame adds B9, and tofu brings in B1.
Photo and recipe: Maryanne / The Little Epicurean

RELATED: 9 Creative Low-Carb Noodle Recipes

Kale Barley saffron Salad

6. Kale Barley and Feta Salad
This salad has a little something for everyone with crunchy sunflower seeds, salty feta cheese (which is lower in fat and calories than most cheeses), and a tangy homemade lemon vinaigrette. To cut down on toughness and bitterness, marinate the raw kale for at least 30 minutes before eating.
Vitamin B benefits: Barley provides B3, B6 and B7, feta offers B2, B6 and B12, and avocado delivers the B5. Bonus: Chickpeas are a worthy source of B9.
Photo and recipe: Denise / Sweet Peas and Saffron

Grilled Pesto Salmon Skewers

7. Grilled Pesto Salmon Kebabs
When it comes to packing in super-high levels of multiple B vitamins, salmon is the crown jewel. The pesto that tops these simple kebabs is a bit lighter than usual by removing pine nuts, but rest assured, the salty, savory flavors come through thanks to plenty of basil and Parmesan cheese.
Vitamin B benefits: Salmon is a good source of B1, B3, B5 B6 and B12.
Photo and recipe: Emily Miller / DailyBurn Life

Rosemary Nuts Recipe

8. Sweet and Savory Rosemary Pecans
Snack on pecans alone and you’ll get a healthy dose of B1. But why not jazz them up with fresh rosemary, a sprinkle of sesame seeds, some sea salt and Demerara, or “raw,” sugar. Pecans are also a great source of monounsaturated fatty acids, which have been linked to a lower risk of heart disease and stroke.
Vitamin B benefits: Pecans are a good source of B1.
Photo and recipe: Emily Miller / DailyBurn Life

Green Power Salad

9. Green Power Salad with Roasted Veggies
With a powerful combo including spinach, pecans, eggs and garbanzo beans, this bright and beautiful salad contains an impressive 20 grams of protein. This dish features warm roasted veggies on top, but feel free to pop those in the refrigerator before serving if a completely chilled salad is more your speed. Pair with the yellow-hued and nutty homemade balsamic almond and turmeric dressing that’s just 67 calories for a two-tablespoon serving.
Vitamin B benefits: Spinach, chickpeas and Brussels sprouts are good sources of B9, while eggs offer plenty of B12. Pecans add B1, avocadoes offer B5 and B9, and sweet potatoes sweeten the deal with B6.
Photo and recipe: Kaylee / Lemons and Basil

Mac N Cheese Eggs

10. Mac and Cheese Scrambled Eggs
This healthier take on mac and cheese can easily pass as breakfast, lunch or dinner. Just a cup of the rich, creamy and lower-carb pasta dish boasts 36 grams of protein, which primarily comes from B2-rich eggs, reduced-fat cheddar and turkey bacon.
Vitamin B benefits: Whole-wheat pasta is a good source of B1, while eggs deliver B2. Cheese is also a good source of B12 and turkey bacon brings home the B2 and B3.
Photo and recipe: Perry Santanachote / DailyBurn Life

RELATED: 9 Egg Recipes You’ll Want at Every Brunch

Photo by Renee Blair

11. Root Vegetable Red Lentil Stew
This hearty stew swaps meat for red lentils, which contain the third-highest level of protein of all legumes and nuts. It’s also loaded with root veggies, which are easy to store and enjoy all winter long. Double the batch and freeze some for a busy night down the road.
Vitamin B benefits: Lentils are a good source of B1, B5 B6 and B9, parsnips pack in the B9, while potatoes deliver a hit of B6.
Photo and recipe: Renee Blair / DailyBurn Life

Bruschetta

12. Bruschetta with Smoked Salmon Asparagus and Poached Eggs
As a classy and nutritious brunch or snack, these smoked salmon and poached egg-topped toasts fit the bill. Want more beneficial Bs and fiber? Swap out the sourdough bread for sprouted whole grain. The process of sprouting grains before grinding and baking them into bread retains more nutrients and more protein as well as about 75 percent of the carbohydrates and 40 percent of the fat found in conventional whole grains.
Vitamin B benefits: Smoked salmon is an excellent source of B3 and B12, while eggs add in B2 and some extra B12. Asparagus is also a good source of B9 and sprouted whole grain bread adds a hit of B1.
Photo and recipe: Elena / Eileen Cuisine

Comments