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.
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.
Root Vegetable Red Lentil Stew Recipe
Prep Time: 30 minutes
Cook Time: 30 minutes
2 parsnips, peeled and chopped into 1-inch pieces
2 carrots, chopped into 1-inch pieces
1 sweet potato, chopped into 1-inch pieces
8 -10 florets of cauliflower , chopped into 1-inch pieces
1 tablespoons olive oil, or coconut oil
1 large onion, finely chopped
1 1-inch piece of fresh ginger, peeled and chopped
6 cloves of garlic, minced
3 teaspoons curry powder
1/4 teaspoon turmeric
1/2 teaspoon ground cardamom
1/2 teaspoon ground coriander
1 1/2 teaspoons sea salt
1 cup red lentils
6 cups water
Half bunch of kale, chopped
Juice of half a lemon or lime
Prepare all the root vegetables above (peel and chop parsnips, carrots, cauliflower).
Set aside in a large bowl.
Chop the onion, ginger and garlic. In a large pot over medium heat, add the oil and onions and a large pinch of salt. Stir for 5 minutes or so until the onions are translucent. Add the chopped ginger, garlic and all of the spices and stir for 30 seconds until everything becomes fragrant.
Add all the root vegetables to the pot along with the lentils, six cups of water and 1 1/2 teaspoons of salt. Raise the heat until the soup comes to a boil. Reduce the heat to low and simmer partially covered for about 30 minutes, stirring occasionally. Add more water if stew becomes too thick.
When the lentils have broken down and the root vegetables are tender, turn off the heat. Add the chopped kale to the pot and stir until it wilts. Add the juice of half a lemon or lime and stir. Taste the soup and see if it needs more salt. Ladle into bowls and serve with fresh cilantro on top.
Nutrition per 10-ounce serving:
135 cal | 2 g fat | 31 g carbs | 8 g fiber | 7 g protein
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, avocados offer B5 and B9, and sweet potatoes sweeten the deal with B6.
• 8 califlower florets
• coconut oil cooking spray
• tsp turmeric
• tsp smoked paprika
• tsp black pepper
• tsp chili powder
• 1/8 tsp pinch cayenne
• 8 brussels sprouts chopped
• salt and pepper as desired
• 4-6 cups spinach
• 2 free range organic eggs boiled then sliced
• 1 avocado cubed
• 1/4-1/2 cup raw pecans
• 1 oz feta cheese crumbled (fat free)
• 1/4 cup garbanzo beans
• Homemade Balsamic Almond Turmeric Dressing
• Preheat Oven to 400 degrees and prep two pans by spraying each with coconut oil cooking spray.
• Combine spices and add califlower to one pan, spread califlower frorets out in single layer and spray them with additional coconut oil cooking spray then sprinkle half of spices over potatoes and bake for 10 minutes.
• Remove from oven, flip califlower florets, coat with additional layer of coconut cooking spray, then top with remaining spices and bake another 10 minutes or until soft and cooked.
• Meanwhile, add chopped brussels sprouts to second prepared pan, spray with coconut oil cooking spray, season with salt and pepper, toss to coat, then roast in oven for 7 minutes, remove and flip/stir and bake another 7-8 minutes or until edges begin to crisp and brown.
• While veggies cook, assemble two bowls with baby spinach and add eggs, garbanzo beans, pecans and feta cheese.
• Once veggies are cooked and have cooled, add them to salad and top with Balsamic Almond and Turmeric Dressing or other desired dressing.
Nutrition info: includes 1/2 of recipe + 2 tbsp, or one serving, of Balsamic Almond and Turmeric Dressing.
Serving: 1g | Calories: 329kcal | Carbohydrates: 41g | Protein: 20g | Fat: 22g | Saturated Fat: 4g | Polyunsaturated Fat: 8g | Cholesterol: 148mg | Sodium: 460mg | Fiber: 14g | Sugar: 12g