{"id":36228,"date":"2015-01-23T07:15:12","date_gmt":"2015-01-23T12:15:12","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=36228"},"modified":"2021-09-18T05:15:37","modified_gmt":"2021-09-18T09:15:37","slug":"vitamin-b-healthy-recipes","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/recipes\/vitamin-b-healthy-recipes\/","title":{"rendered":"12 Energy-Boosting Recipes Packed with Vitamin B"},"content":{"rendered":"

\"12<\/p>\n

Vitamin B complex<\/a>, 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.<\/p>\n

While B-complex supplements are often easy to spot in drugstores and health food shops, it\u2019s possible to obtain enough of them by eating a balanced diet<\/a>. \u201cB vitamins are found in plant and animal food sources and relatively small amounts will meet recommended dietary intakes,\u201d says Zuckerbrot, author of The Miracle Carb Diet: Make Calories and Fat Disappear \u2014 with Fiber <\/em>and The F-Factor Diet. <\/em>Whip up some of these vitamin B-rich recipes to ensure you\u2019re capitalizing on B\u2019s many benefits<\/a>.<\/p>\n

12 Vitamin B-Packed Recipes<\/strong><\/h3>\n

\"Raspberry<\/p>\n

1.\u00a0Whole-Grain Raspberry Jam Bars
\n<\/a><\/strong>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.
\nVitamin B benefits: <\/strong>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.
\nPhoto and recipe: Perry Santanachote \/ DailyBurn Life<\/a><\/em><\/p>\n

RELATED:<\/strong> 9 Healthy Homemade Energy Bar Recipes<\/a><\/p>\n

\"Homemade<\/p>\n

2.\u00a0Homemade Beet Hummus
\n<\/a><\/strong>This vibrant, deep red hummus provides all the healthy benefits of traditional hummus \u2014 such as six grams of protein and five grams of fiber per quarter-cup serving \u2014 plus<\/em> 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<\/a>.
\nVitamin B benefits: <\/strong>Beets are a solid source of B9.
\nPhoto and recipe: Renee Blair \/ DailyBurn Life<\/a><\/em><\/p>\n

\"Mussels\"<\/p>\n

3.\u00a0White Wine Mussels
\n<\/a><\/strong>Plain and simple: Mussels are a vitamin B powerhouse. In fact, 20 of the tasty shellfish supply 400 percent<\/a> of the recommended daily value of B12. This recipe is a breeze \u2014 saut\u00e9 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!
\nVitamin B benefits: <\/strong>Mussels are an excellent source of B2 and B12.
\nPhoto and recipe: Karolina\u00a0\/ <\/em>Dine & Dash<\/a><\/em><\/p>\n

\"Quinoa<\/p>\n

4.\u00a0Quinoa Vegetarian Chili
\n<\/a><\/strong>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<\/a>.
\nVitamin B benefits: <\/strong>Black beans and kidney beans are good sources of B9 and B1, while quinoa and corn offer plenty of B9.
\nPhoto and recipe: Emily Miller \/ DailyBurn Life<\/a><\/em><\/p>\n

\"Balsamic<\/p>\n

5.\u00a0<\/strong>Balsamic Ginger Sob<\/strong>a Noodles
\n<\/a>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!).
\nVitamin B benefits: <\/strong>Soba noodles are a solid source of B3, edamame adds B9, and tofu brings in B1.
\nPhoto and recipe: Maryanne \/ <\/em>The Little Epicurean<\/a><\/em><\/p>\n

RELATED: <\/strong>9 Creative Low-Carb Noodle Recipes<\/a><\/p>\n

\"Kale<\/p>\n

6.\u00a0Kale Barley and Feta Salad
\n<\/a><\/strong>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.
\nVitamin B benefits: <\/strong>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.
\nPhoto and recipe: Denise \/ <\/em>Sweet Peas and Saffron<\/a><\/em><\/p>\n

\"Grilled<\/p>\n

7.\u00a0Grilled Pesto Salmon Kebabs
\n<\/a><\/strong>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.
\nVitamin B benefits: <\/strong>Salmon is a good source of B1, B3, B5 B6 and B12.
\nPhoto and recipe: Emily Miller \/ DailyBurn Life<\/a><\/em><\/p>\n

\"Rosemary<\/p>\n

8.\u00a0Sweet and Savory Rosemary Pecans
\n<\/a><\/strong>Snack on pecans alone and you\u2019ll 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 \u201craw,\u201d sugar. Pecans are also a great source of monounsaturated fatty acids<\/a>, which have been linked to a lower risk<\/a> of heart disease and stroke.
\nVitamin B benefits: <\/strong>Pecans are a good source of B1.
\nPhoto and recipe: Emily Miller \/ DailyBurn Life<\/a><\/em><\/p>\n

\"Green<\/p>\n

9.\u00a0Green Power Salad with Roasted Veggies
\n<\/a><\/strong>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<\/a> that\u2019s just 67 calories for a two-tablespoon serving.
\nVitamin B benefits: <\/strong>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.
\nPhoto and recipe: Kaylee \/ <\/em>Lemons and Basil<\/a><\/em><\/p>\n

\"Mac<\/p>\n

10.\u00a0Mac and Cheese Scrambled Eggs
\n<\/a><\/strong>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.
\nVitamin B benefits: <\/strong>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.
\nPhoto and recipe: Perry Santanachote \/ DailyBurn Life<\/a><\/em><\/p>\n

RELATED: <\/strong>9 Egg Recipes You\u2019ll Want at Every Brunch<\/a><\/p>\n

\"Photo<\/p>\n

11.\u00a0Root Vegetable Red Lentil Stew
\n<\/a><\/strong>This hearty stew swaps meat for red lentils, which contain the third-highest level<\/a> of protein of all legumes and nuts. It\u2019s also loaded with root veggies, which are easy to store and enjoy all winter long<\/a>. Double the batch and freeze some for a busy night down the road.
\nVitamin B benefits: <\/strong>Lentils are a good source of B1, B5 B6 and B9, parsnips pack in the B9, while potatoes deliver a hit of B6.
\nPhoto and recipe: Renee Blair \/ DailyBurn Life<\/a><\/em><\/p>\n

\"Bruschetta\"<\/p>\n

12.\u00a0Bruschetta with Smoked Salmon Asparagus and Poached Eggs<\/a><\/strong>
\n<\/a><\/em>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<\/a>. The process of sprouting grains before grinding and baking them into bread retains more nutrients and more protein as well as about 75 percent<\/a> of the carbohydrates and 40 percent of the fat found in conventional whole grains.
\nVitamin B benefits: <\/strong>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.
\nPhoto and recipe: Elena \/ <\/em>Eileen Cuisine<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Vitamin B complex is essential for a ton of processes, including converting food into energy. But where does it come from? Read on for recipes chock full of the eight B vitamins.<\/p>\n","protected":false},"author":10,"featured_media":36277,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[27,424,9,427],"tags":[151,71,87,345,350,215],"class_list":["post-36228","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy","category-lunch","category-recipes","category-snacks","tag-lunch","tag-nutrition","tag-snacks","tag-tax1conditions","tag-tax2type-2-diabetes","tag-vitamins"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/36228","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=36228"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/36228\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/36277"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=36228"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=36228"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=36228"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}