Energy-Boosting Recipes Rich in Vitamin B/ Part 2

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.

Serves 4
Prep Time: 20 minutes
Cook Time: 5 minutes

Ingredients
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

Preparation
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

 

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 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.

Ingredients

• 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

Method

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 |

Author
Nataliya P Serotonin-Plus Counselor

You Might Also Enjoy...

How Can We Utilize Goals?

I believe that goal setting in weight control is a good thing to do but the caveat is that the goals must be very reachable. When the bar is set too high, we are setting ourselves up for “failure” and the chain of events occur as described above.

How To Approach Vacation Weight Increases?

The key is to monitor the weight and in those weeks that the weight increases, follow this up with strict implementation of one of the early SP dietary phases (high protein/low carb).  By doing so, that weight gain will be reversed quickly.

How Can You Avoid Restaurant Traps?

Can we have as much fun going to this type of restaurant, have a salad, big steak/lobster tail/fish, broccoli, avoid the bread/alcohol/carb side dishes/desserts?

Turkey Spinach Meatballs

These crowd-pleasing meatballs might disappear in record time! The Aramark recipe takes advantage of turkey’s lean protein and uses mushrooms as a secret flavor weapon.

Are You Tired Of Starting Over?

Okay, today we focus on one of the motivational quotes commonly heard in the weight control arena: “If You Are Tired Of Staring Over, Then Stop Giving up”.

It Is National Picnic Month!

Did you know July is National Picnic Month? That means it’s time to get your family and friends outside for some food and fun. While picnics can seem like a big production, they don’t have to be. Here r our easy, portable and healthy recipes.