Energy-Boosting Vitamin B-Complex Recipes 

1. Green gram Sundal (Vitamin B1, B6, Folate) sprouted.

Ingredients:

• Sprouted green gram – 1 cup
• Onion – 1 small (chopped)
• Green chilli – 1 (finely chopped)
• Mustard seeds – ½ tsp
• Urad dal – 1 tsp
• Curry leaves – few
• Grated coconut – 2 tbsp
• Salt – to taste
• Oil – 1 tsp

Preparation:

1. Steam the green gram sprout 5-7 minutes and make it soft.
2. Heat food in a pan, put mustard seeds and allow them to splutter.
3. Add urad dal, green chilli, onion and curry leaves, and sauté.
4. Add cooked sprouts and salt. Mix well.
5. Garnishing Grated coconuts, warm, serve.

2. Banana Peanut Smoothie (Vitamin B6, Niacin)

Ingredients:

• Ripe banana – 1
• Roasted peanuts – 2 tbsp
• Milk / almond milk – 1 cup
• Dates – 2 (optional)
• Honey – 1 tsp (optional)

Preparation:

1. Put everything to a blender.
2. Blend till a smooth cream.
3. Use right away as an energy boosting drink.

3. Spinach Moong Dal (Vitamin B2, B9)

Ingredients:

• Moong dal – ½ cup
• Spinach – 1 cup (chopped)
• Garlic – 2 cloves (crushed)
• Cumin seeds – ½ tsp
• Turmeric powder – ¼ tsp
• Salt – to taste
• Oil – 1 tsp

Preparation:

1. Add moong dal, turmeric and salt in a pressure cooker.
2. Add heat oil, cumin seeds and garlic; sauté until smell good.
3. Add spinach and set to cook till it wilts.
4. Add cooked dal and simmer until it cooks in 5 minutes.
5. Serve with rice or chapati.

4. Egg Vegetable Scramble (Vitamin B12, B5)

Ingredients:

• Eggs – 2
• Onion – 1 small (chopped)
• Tomato – 1 small (chopped)
• Capsicum – 2 tbsp (chopped)
• Pepper powder – ¼ tsp
• Salt – to taste
• Oil – 1 tsp

Preparation:

1. Heat oil in the pan and saute the onion until it gets soft.
2. Add tomato and capsicum, cook a little.
3. Add salt and pepper to beaten eggs, pour into pan.
4. Gently stir until the eggs have cooked.
5. hot with toast or chapati.

5. Wholesome whole grain Vegetable Upma (Vitamin B1, B3, B6)

Ingredients:

• Whole wheat rava – 1 cup
• Mixed vegetables – ½ cup
• Mustard seeds – ½ tsp
• Green chilli – 1
• Curry leaves – few
• Salt – to taste
• Oil – 1 tsp
• Water – 2½ cups

Preparation:

1. Dry roast rava wheat, set aside.
2. Add mustard and chilli and curry leaves, and heat the oil.
3. Put in vegetables and saute slightly.
4. Put in water and salt; bring to boil.
5. Slowly add rava that is roasted and stir continuously.
6. Cook until soft and fluffy.