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. Try these recipes to balance your B vitamins.
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.
Prep Time: 20 minutes
Cook Time: 5 minutes
For Pesto: 1 cup fresh basil, packed
1/2 clove garlic
1/4 cup grated Parmesan cheese
2 tablespoons olive oil
Salt and pepper, to taste
For Skewers: 1 pound salmon filet, skinless
1 tablespoon olive oil
Salt and pepper, to taste
1 After thoroughly washing basil, place in food processor with garlic. Process on high until well blended. Then add cheese and olive oil and process on high again until a smooth paste forms. Add salt and pepper to taste.
2 Cut 1-inch pieces of salmon and thread onto skewers. Drizzle olive oil over fish and add salt and pepper to taste.
3 Place the skewers over a medium-high grill. Grill for 1 minute on each side, until cooked.
4 Remove from heat and spread pesto on salmon. Plate and serve.
Nutrition per skewer with 1 tablespoon pesto:
175 cal | 11.9 g fat (1.7 g sat) | 1 g carbs | 118 mg sodium |22 g protein
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 chilli 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.
• 1 kg of fresh mussels
• 2 shallots
• 2 garlic cloves
• small chilli pepper
• 2 cups of white wine
• 3 tbsp. of fresh cilantro, chopped
• salt and freshly ground pepper
• 3 tbsp. of olive oil
• juice of one lime
Start with cleaning and debearding the mussels.
Discards the ones that are open or the ones with cracked shells.
Heat olive oil in a large saucepan, sauté diced shallots, minced garlic and chopped chilli.
Add mussels and wine, season with salt and pepper.
Turn up the heat and cook undercovered until mussels have opened (shake the saucepan a couple of times while cooking).
Top with cilantro and drizzle with lime juice.
Serve with fresh baguette.
Nutrition: Calories 196 | Total Fat 12g | Saturated Fat 7g |Cholesterol 39mg |
Sodium 498mg| Potassium 180mg| Total Carbohydrates 9g| Dietary Fiber 0.5g| Sugars 2g|Protein 9g |