salad recipe high in vitamin B
Boost your energy with this quick Salad Recipe High in Vitamin B for Instant Energy—packed with fresh, nutrient-rich ingredients
Ingredients
Main Ingredients
- 2 cups fresh spinach B9: A leafy green powerhouse packed with folate to support energy and cell health.
- 1 ripe avocado B5: Creamy and rich in pantothenic acid, which helps convert food into fuel.
- 1 cup cooked chickpeas B6: A plant-based protein source that’s also great for brain health.
- ¼ cup sunflower seeds B1: These crunchy seeds are loaded with thiamine to keep your metabolism humming.
- 2 hard-boiled eggs B12: A fantastic source of cobalamin, essential for nerve function and energy.
- 2 tablespoons nutritional yeast: A cheesy nutty flavor booster packed with B vitamins.
For the Citrus Dressing
- Juice of 1 lemon vitamin C: Enhances vitamin B absorption and adds a zesty kick.
- 2 tablespoons olive oil: A heart-healthy fat that ties the flavors together.
- 1 teaspoon honey or maple syrup: A touch of sweetness to balance the tang.
- Salt and pepper to taste: Simple seasonings to elevate the dish.
Optional Add-Ins
- Grilled chicken or tofu: For an extra protein punch.
- Quinoa or brown rice: To make it more filling.
- Handful of nuts walnuts or almonds: For added crunch and nutrients.
Instructions
Prep Your Ingredients:
- Rinse the spinach thoroughly and pat it dry.
- Dice the avocado into bite-sized chunks.
- Peel and slice the hard-boiled eggs.
- Drain and rinse the chickpeas if using canned.
Assemble the Salad:
- In a large mixing bowl, layer the spinach as your base.
- Add the chickpeas, avocado, and hard-boiled eggs evenly across the greens.
- Sprinkle sunflower seeds and nutritional yeast on top for that extra crunch and flavor.
Make the Citrus Dressing:
- In a small bowl, whisk together the lemon juice, olive oil, honey (or maple syrup), salt, and pepper until well combined.
- Taste and adjust the seasoning if needed—add a pinch more salt or a drizzle of honey to suit your preference.
Toss and Serve:
- Drizzle the dressing over the salad just before serving.
- Gently toss everything together to ensure every bite is coated with that zesty, tangy flavor.
Notes
Nutrition Information (Per Serving)
- Calories: 350 kcal
- Fat: 22g (Healthy fats from avocado and olive oil)
- Protein: 12g (From chickpeas, eggs, and seeds)
- Carbs: 25g (Fiber-rich from veggies and legumes)
- Fiber: 8g (Supports digestion and keeps you full)
- Sugar: 4g (Naturally occurring from lemon and honey)
- Vitamin B: High (From spinach, avocado, chickpeas, and nutritional yeast)