RECIPES FOR VITAMIN B12
- chaitralipatil5252
- Jan 16
- 4 min read
Updated: Mar 23
RECPES FOR VIT B12
A) Non- veg recipe
Here's a Vitamin B12-rich Two Whole Egg Omelet with Mushrooms recipe for one serving:
Ingredients:
Whole Eggs: 2 large (approx. 100 g)
Mushrooms: 50 g (sliced)
Cheddar Cheese: 20 g (grated, optional for added B12)
Milk (fortified with B12): 10 ml (2 tsp)
Butter: 5 g (1 tsp)
Garlic: 1 clove (finely minced, optional for flavor)
Salt: To taste
Black Pepper: To taste
Parsley or Chives: 1 tsp (finely chopped, for garnish)
Recipe:
Prepare the Eggs:
In a bowl, whisk the 2 eggs with the milk until well combined.
Add a pinch of salt and black pepper to the mixture.
Sauté the Mushrooms:
Heat the butter in a non-stick skillet over medium heat.
Add the minced garlic (if using) and sauté for 30 seconds.
Add the sliced mushrooms, a pinch of salt, and pepper. Cook for 3-4 minutes until softened and golden brown.
Remove the mushrooms from the pan and set aside.
Cook the Omelet:
Lower the heat slightly and pour the egg mixture into the same skillet.
Let the eggs cook undisturbed for about 1-2 minutes, or until the bottom is set but the top is still slightly runny.
Add Fillings:
Evenly distribute the sautéed mushrooms over one half of the omelet.
Sprinkle grated cheddar cheese on top of the mushrooms, if using.
Fold and Serve:
Carefully fold the omelet in half to cover the filling.
Cook for another minute or until the cheese melts (if added).
Slide the omelet onto a plate and garnish with parsley or chives.
Nutritional Highlights (per serving):
Calories: ~200-250 kcal (depends on cheese inclusion)
Carbohydrate: 4-5 g
Protein: ~14-18 g
Vitamin B12:
Eggs: ~1.1 mcg
Cheese (if added): ~0.4 mcg
Fortified milk: ~0.3 mcg
This recipe provides around 1.8-2 mcg of Vitamin B12, which contributes significantly to the daily requirement for adults (~2.4 mcg).
Enjoy your nutritious and delicious B12-packed omelet!
B) Vegetarian Recipe
Recipe Name: Paneer Spinach Wrap
For 1 serving
Ingredients:
Paneer (cottage cheese): 100 g
(~1/2 cup diced; provides ~0.8–1.2 µg Vitamin B12)
Whole wheat tortilla/roti: 1 medium (40 g)
(~0 µg Vitamin B12, but rich in fiber for a balanced meal)
Spinach (blanched): 50 g
(~1 cup; negligible Vitamin B12 but rich in iron and folate)
Greek yogurt (unsweetened, for dressing): 2 tbsp (30 g)
(~0.2 µg Vitamin B12)
Carrot (grated): 20 g
(~2 tbsp.; negligible Vitamin B12, adds crunch and vitamin A)
Bell peppers (sliced): 30 g
(~2 tbsp.; negligible Vitamin B12, rich in vitamin C)
Cumin powder: 1/4 tsp
(~0 µg Vitamin B12; adds flavor)
Black salt: A pinch
(~0 µg Vitamin B12; enhances taste)
Olive oil: 1 tsp
(~0 µg Vitamin B12; for sautéing)
Fresh coriander leaves (chopped): 1 tbsp
(~0 µg Vitamin B12; adds flavor and freshness)
Recipe:
1. Prepare the Filling:
Heat olive oil in a non-stick pan.
Add cumin powder and sauté for a few seconds.
Add diced paneer and lightly sauté for 2–3 minutes until golden brown.
Add blanched spinach, grated carrot, and bell peppers. Cook for another 2 minutes. Add black salt and mix well.
2. Prepare the Dressing:
Mix Greek yogurt with a pinch of cumin powder and black salt. Whisk until smooth.
3. Assemble the Wrap:
1.Take a whole wheat tortilla/roti and spread the yogurt dressing evenly.
2.Add the sautéed paneer and vegetable mixture in the center.
3.Sprinkle with fresh coriander leaves.
4.Fold and roll into a wrap.
4. Serve:
Serve warm with a side of green chutney or tomato salsa.
Nutritional information:
Calories: ~240 kcal
Protein: ~15 g
Fat: ~10 g
Carbohydrates: ~20 g
Vitamin B12: ~1–1.4 µg (~45–55% of the daily RDA for adults)
Key Points:
Paneer is the primary source of Vitamin B12 in this recipe.
Greek yogurt adds a small but significant amount of B12.
This recipe is suitable for vegetarians and provides nearly half the daily Vitamin B12 requirement for adults.
To further enhance B12 content, consider pairing the wrap with a fortified drink like plant-based milk (e.g., almond or soy milk fortified with B12).
C) Vegan recipe:
Recipe Name: Vegan Creamy Pasta with Nutritional Yeast
For 1 serving
Ingredients:
Whole wheat pasta: 75 g
(~1 cup cooked; negligible Vitamin B12, but rich in fiber and complex carbohydrates).
Nutritional yeast (fortified with Vitamin B12): 2 tbsp. (~10 g)
(~4–5 µg Vitamin B12, depending on brand; this is the main B12 source).
Coconut milk (unsweetened): 1/4 cup (60 ml)
(~0 µg Vitamin B12, adds creaminess).
Garlic (minced): 1 clove (~5 g)
(~0 µg Vitamin B12, adds flavor and antioxidants).
Olive oil: 1 tsp (~5 ml)
(~0 µg Vitamin B12, for sautéing).
Spinach (fresh): 50 g (~1 cup)
(~0 µg Vitamin B12, adds iron and folate).
Cherry tomatoes (halved): 30 g (~4–5 pieces)
(~0 µg Vitamin B12, adds color and vitamin C).
Salt: To taste (~0 µg Vitamin B12).
Black pepper: A pinch (~0 µg Vitamin B12).
Fresh basil (optional, for garnish): 1 tbsp (~0 µg Vitamin B12).
Recipe:
1. Cook the Pasta:
Boil water in a pot, add a pinch of salt, and cook the whole wheat pasta according to package instructions (usually 8–10 minutes). Drain and set aside.
2. Prepare the Sauce:
Heat olive oil in a pan over medium heat.
Add minced garlic and sauté until fragrant (about 30 seconds).
Stir in coconut milk and reduce the heat to low. Let it simmer for 2–3 minutes.
3. Add Nutritional Yeast:
Stir in 2 tbsp. of nutritional yeast and mix well to create a creamy sauce. Add salt and black pepper to taste.
4. Combine the Pasta and Sauce:
Add the cooked pasta to the pan and toss it in the sauce until well-coated.
5. Add Vegetables:
Toss in fresh spinach and halved cherry tomatoes. Cook for 1–2 minutes until the spinach wilts slightly.
6. Serve:
Transfer the creamy pasta to a plate, garnish with fresh basil, and serve warm.
Nutritional Information:
Calories: ~300 kcal
Protein: ~12 g
Fat: ~8 g
Carbohydrates: ~40 g
Vitamin B12: ~4–5 µg (~160–200% of the daily RDA for adults, depending on nutritional yeast fortification).
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