Winter often makes people feel slow and worn out, and we all want more energy to get through the cold, dark days. Getting enough Vitamin B12 is one way to fight this winter tiredness, because this nutrient is very important for having energy and being generally healthy. Breakfast, the most important meal of the day, is a good time to get Vitamin B12 into what you eat. Here are three yummy breakfast ideas with plenty of Vitamin B12 to keep you full of energy and healthy during winter.
Paneer Besan Chilla
Paneer Besan Chilla is a filling and flavorful way to begin the day. It combines paneer and besan (chickpea flour) for a good amount of Vitamin B12. This dish isn’t just full of good things for you, it’s a nice way for kids and adults to have a healthy breakfast.
You will need: 1 cup besan (chickpea flour), ½ cup grated paneer, ¼ cup curd, ½ cup water, 2 tablespoons chopped coriander, 1 small chopped onion, 1 chopped green chili, ½ teaspoon turmeric, ½ teaspoon cumin seeds, salt to your liking, and 1 or 2 tablespoons of oil for cooking.
To make it: First, in a bowl, mix the besan, curd, turmeric, cumin seeds, salt, onions, and coriander. Slowly add the water, stirring as you go, to get a smooth mixture. Carefully stir in the grated paneer. Heat a non-stick frying pan over medium heat and put a little oil in it. Pour some of the mixture onto the pan and spread it around in a circle. Cook it until it’s golden brown on one side, then turn it over and cook the other side. Have it hot with green chutney to make it even tastier.
Curd Parfait With Nuts and Fruits
If you’re in a hurry in the morning, Curd Parfait With Nuts and Fruits is a fast but healthy choice. This parfait has Vitamin B12 from the dairy, plus fiber and good fats from the nuts and fruit, and is a great mix of what you want to eat and what’s good for you.
You will need: 1 cup of thick curd, 2 tablespoons of honey or jaggery, ¼ cup of chopped mixed nuts (almonds, walnuts, cashews), ½ cup of fruit that’s in season, and 1 tablespoon of chia seeds.
To make it: Stir the curd in a bowl until it’s smooth. Mix in the honey or jaggery. In a glass or jar, put a layer of curd at the bottom. Add the chopped nuts and then the fruit. Keep layering until the glass is full. Sprinkle with the chia seeds and let it sit for a moment before you eat it.
Cheese Spinach Power Toast
If you like savory food in the morning, Cheese Spinach Power Toast is a good choice. This toast combines cheese (which has Vitamin B12) with spinach (which has iron), so it’s both good for you and gives you energy – it’s perfect for busy winter mornings.
You’ll need (for two toasts): 4 slices of whole wheat or multigrain bread, ½ cup of grated cheese (Feta works well), 1 cup of chopped spinach, 1 small chopped onion, 1 chopped green chili (if you want), 1 tablespoon of butter, ½ teaspoon of black pepper, ½ teaspoon of mixed herbs (if you want), and salt to taste.
To make it: Put the pan on a low heat and add the butter, letting it melt. Cook the onions until they are soft, add the spinach and cook until any water has gone. Add the salt, pepper and herbs, mix and take off the heat. Spread the spinach mixture on the bread. Put lots of grated cheese on top. Cook in a covered pan or in the oven at 180°C for around 8-10 minutes, until the cheese is melted. Eat it warm to get the best taste.
Vitamin B12 isn’t just for energy; it also helps your nerves stay healthy and helps your body make red blood cells. If you don’t get enough, you might feel tired, weak, your mood could change, and your skin might become dry or get darker patches.
In winter, when we naturally have less energy because of less sunshine and spending more time inside, it’s even more important to get enough Vitamin B12. Having these tasty breakfasts regularly will give your body what it needs to stay energetic and lively all through the colder months.
Whether you’d rather have something savory or sweet, these recipes give you lots of choices for breakfast and make sure you get enough Vitamin B12 – a little change that can really improve how you feel during the winter cold. Why not try one of these Vitamin B12 breakfasts tomorrow? Your body (and your taste buds) will be pleased!
