Hopefully everyone is still on the "new year, healthier you" track, and this Healthy Highlight series is helping with your progress. It is easy to look at these articles and realize there is a protein or ingredient that doesn't hit the table at your house, but what about all of the vitamins and minerals that we don't realize we are skipping over or not getting enough of? Today we are going to focus on B12: what it is, why we need it and where to get it.
- Why do we need it? Vitamin B-12 is essential for red blood cell formation, cell metabolism, nerve function and the production of DNA
- Am I missing it? The RDI of Vitamin B-12 is 2.4 micrograms per day. Vitamin B-12 deficiency is not common in the United States but people with a vegetarian or vegan diet are more likely to be deficient. Many plant foods do not contain the same levels on B-12. Older adults and people with digestive tract conditions which affect absorption of nutrients are also susceptible to Vitamin B-12 deficiency.
- What happens if I am deficient? A Vitamin B-12 deficiency can lead to anemia, fatigue, muscle weakness, intestinal problems, nerve damage, and mood disturbances
- Where do we get it? Mussels, clams, fish, beef, milk, yogurt, cheese, eggs, chicken
Recipes:
Mussels in Lemon Garlic-Butter Sauce (withablast.net)
- 2 tablespoons Unsalted Butter
- 1 Onion, small, finely chopped
- 2 teaspoons Fresh Garlic, crushed
- 1/2 teaspoon Chili Flakes
- 1 cup Dry White Wine
- 1 cup Fresh Cream
- 1 pound half shell Mussels
- Salt and Black Pepper to taste
- 1 Lemon, juice and zest
- 1/2 cup Parsley, chopped
- Melt the Butter in a large skillet (with a lid) – saute the Onion, Garlic and Chili Flakes until soft
- Add the White Wine and simmer until reduced by two thirds – add the Cream and simmer 2 – 3 minutes
- Add the Mussels and cover the skillet – over low heat, steam the Mussels until cooked – about 8 – 10 minutes
- Remove from heat – season to taste with Salt and Black Pepper – stir through the Lemon Juice, finely grated Zest and Parsley
Mediterranean-Style Steamed Clams (themediterraneandish.com)
- Extra Virgin Olive Oil
- 1 Yellow Onion, chopped
- 1/2 Green Pepper, cored and chopped
- 1/2 Red Pepper, cored and chopped
- 4 Garlic Cloves, minced
- Salt and Pepper
- 2 Ripe Tomatoes, chopped
- 1/2 teaspoon Cumin
- 1/2 teaspoon Smoked Paprika
- 1/2 teaspoon Red Pepper Flakes
- 1 cup Dry White Wine
- 1 1/2 cup Water
- 3 pounds Littleneck Clams
- 1 Green Onion, trimmed and chopped
- 1/3 cup chopped fresh Parsley
Sort through clams and discard any already open ones that won't close.
Prepare three large bowls, fill two of them with cool water and add a good amount of salt to each (⅓ cup of salt to 1 gallon of water). Fill the third bowl with water but NO salt this time.
Clean the clams. Put the clams in the first bowl of cool salted water and set them aside for 20 minutes or so. Transfer the clams to the second bowl, making sure to discard any clams that are open ( and, of course, discard the dirty water from the first bowl). Set aside for another 20 minutes or so. Using a small brush, scrub the clams clean and transfer them to the last bowl of unsalted water. Allow them another 20 minutes or so. Transfer the clean clams to a tray and cover with a damp towel. (It helps to add some ice to the water bowls to keep them cool water; alternatively, you can place the bowls in the fridge)
Make the white wine broth. In a large Dutch oven heat ¼ cup extra virgin olive oil over medium heat until shimmering but not smoking. Add the onions, peppers, and garlic. Season with kosher salt and pepper and cook for 5 minutes or so, tossing regularly and making sure the garlic does not burn. (See note, if you want to add Spanish choriz)
Stir in the tomatoes and add the cumin, paprika and red pepper flakes (or Aleppo pepper). Pour in the white wine and water. Raise the heat to bring the liquid to a gentle boil. Cook for a few minutes until the tomatoes soften a bit (about 5 to 7 minutes). Add another pinch of salt, if needed.
Steam the clams in the white wine sauce. Lower the heat back to medium and add the clams. Cover with a lid and cook until the majority of the clams are open (anywhere from 7 to 10 minutes) Discard any clams that are still closed.
Turn the heat off. Add the green onion and parsley.
Serve immediately in bowls with a side of your favorite crusty bread.
Broccoli and Zucchini Soup (Brownsugarandvanilla.com)
- 2 tablespoons Extra Virgin Olive Oil
- 1 cup Chopped Onion
- 4-5 Zucchinis
- 1 head of Broccoli
- 4 cups of filtered Water
- 3 tablespoons Nutritional Yeast
- 1 teaspoon Salt
In a pot add the oil and onion, cook until translucent.
Add the broccoli, zucchini, and salt. Cover until the veggies are soft so you can cut them with a knife or fork.
Add the nutritional yeast and blend in a blender or food processor.
Taste and adjust the seasoning if necessary.
Serve with a few drops of lemon and toasted almonds.
