Recipes Ultra healthy

10+ Vegan Recipes With High B12 Content

Sure, you can get it from vitamins, but wouldn’t you rather eat tasty vegan recipes with high B12 content?

By Lora O’Brien

If you’re vegan, you will have inevitably, at some stage, faced the predictable ‘but where do you get your protein from‘ interrogation. But instead of wondering how vegans get their protein, more people should be asking: where do you get your B12 from?

The struggle is real. Vitamin B12 plays an essential role in a person’s health, and a diet lacking in this vitamin can seriously affect both your physical and mental health. As vitamin B12 is commonly found in meat, eggs and dairy products, it’s possible that those following a vegetarian or a vegan diet can develop a vitamin B12 deficiency.

The Vegan Society says that to get the full benefit of a vegan diet, vegans should do one of the following:

  1. Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day
  2. OR  Take one B12 supplement daily providing at least 10 micrograms
  3. OR  Take a weekly B12 supplement providing at least 2000 micrograms.

If you’re relying on fortified foods, check the labels carefully to make sure you are getting enough B12. For example, if a fortified plant milk contains 1 microgram of B12 per serving, then consuming three servings a day will provide adequate vitamin B12.

Others may find the use of B12 supplements to be an easier and cheaper option.

Just note this: the less frequently you obtain B12 the more B12 you need to take, as B12 is best absorbed in small amounts. That being said, there’s no harm in exceeding the recommended amounts or combining more than one option.

Benefits of B12

The health benefits associated with good B12 levels include:

  • better formation and division of red blood cells
  • stronger protection of the nervous system
  • better synthesising of DNA
  • providing the body with more energy

A B12 deficiency can cause all sorts of problems, from weakness and fatigue to depression and nerve damage. Common problems associated with vitamin B12 deficiency are:

  • nerve damage
  • weakness and fatigue
  • tingling in both the hands and feet
  • numbness
  • blurred vision
  • digestive problems
  • a sore tongue or mouth ulcers
  • breathlessness
  • feeling faint or dizzy
  • depression
  • mood swings
  • a decline in memory, judgement and focus
  • pale skin
  • loss of appetite
  • tinnitus (a ringing, buzzing or hissing sound in the ears)

Decent B12 Sources For Vegans

Since following a vegan diet means avoiding all animal-derived products, we vegans need to rely on fortified foods to get the vitamin. Luckily, it’s pretty easy to do these days, since everything from vegan milks, breakfast cereals and the vegan staple that is nooch (nutritional yeast) is commonly fortified with B12.

In case. you’re wondering what the heck nooch actually is, it’s a byproduct of molasses, that thick, tar-like sugar. It grows not only off molasses, but can also come from beetroot and other similarly sweet habitats. With its rich, tangy, nutty flavour, it’s the perfect sub for cheese! Vitamin B12 is not naturally present in nutritional yeast, but it’s commonly fortified, making it an excellent source of vitamin B12. In fact, just two tablespoons (15 grams) of nutritional yeast may contain up to 733% of your daily B12 requirement!

Some other foods where you’ll find some B12 include:

  • vegan spreads like Marmite
  • fortified non-dairy yogurts
  • fortified plant based milks
  • fortified cereals

Keep It Varied

Studies show that daily consumption of fortified breakfast cereal can significantly improve macronutrient intake, including B12. Most cereals will likely also include other essential vitamins and minerals. So what’s the downside?

Well, even if you have a bowl of fortified cereal every day, if the amounts of B12 in your favourite brand aren’t high enough, you might be needing to include yet another bowl of cereal in your diet later in the day. Boooring! Plus, this means more calories, carbs, and sugars you may not want to be eating.

Another way to get your B12 hit is to include fortified milks with your cereals, or in your daily cuppas – be they lattes, milky teas, or golden milks. If you’re a milky tea-loving Brit like me, you’ll probably ingest enough of the nutrient. One cup of fortified soy milk, for example, can provide up to 86% of the DV for vitamin B12 in 1 cup (240 ml).

But if you’re not into hot drinks, I’ve just discovered another way to get your B12.

A vegan-friendly company called Human Food has created a 100% organic whole food nutrient derived food bar, specifically developed to support a plant based diet. The bars contain essential nutrients that can be difficult to obtain from a plant-based diet, including 100% RI 2 of organic Vitamin B12.

Human Food is the world’s only food product that includes 100% of the RI of vitamin B12 in an organic, plant-derived form. What that means is, unlike the other foods mentioned above, Human Food bars don’t use synthetic B12. If you want to know why that’s important, click here.

The bars also provide 50% RI 4 of a range of important nutrients including iron, calcium, vitamin D and magnesium. They’re also packed with superfoods, including cacaoginsengturmericspirulinagoji berries and maca, which have been shown to have significant positive effects on long-term health and well-being.

So far, we’ve outlined that fortified foods and food bars are an easy way to get your daily dose of B12. But of course, there are loads of great recipes with high B12 content you can learn to make, too!

Overall, the most important thing to remember is to keep your diet varied, getting your nutrients from a wide variety of sources.

Here, I’d like to share some of my favourite vegan recipes with high B12 content. Making a few of these a week will keep you healthy in the most delicious ways possible!

Main image: Cheezy Kale Chips. Get the recipe here. Vegan smoothie cowl image below: credit here.

10+ Vegan Recipes With High B12 Content

1. Cinnamon Raisin Chia Pudding

Finding vegan recipes with high B12 content for breakfast is pretty easy. I mean, as mentioned above, you could just go for a bowl of fortified cereal with milk. Or, you could take it to the next level…

This cinnamon raisin chia pudding is a delicious breakfast or snack. Made with only 5 ingredients, including B12 enriched vegan milk, it takes only a few minutes to prep. Naturally sweetened with dates, it’s the perfect ‘sweet treat’ – but you won’t suffer from a sugar crash after eating it, promise!

You get the B12 from: Fortified vegan milk

Get the recipe here.

 

2. B12 Boosting Seaweed Pesto

Who doesn’t love pesto? It’s delicious on pasta and just as yummy used as a spread for sandwiches! This seaweed pesto is simply next level stuff. It’s enriched with vitamins, iodine and minerals, including zinc, manganese, iron and selenium. With its dense nutrient content, including B12, this seaweed pesto should be a constant staple in every vegan’s pantry!

You get the B12 from: Mainly nooch, but also seaweed

Get the recipe here.

3. Pulled Soya Lasagne

I absolutely love lasagne, and have had my fair share of vegan versions. While I often make a basic veggie lasagne, I sometimes want it to feel heartier – so this pulled soya recipe is perfect! Soya the meat-sub in this filling, veganised dish, and of course, nutritional yeast provides the B12.

You get the B12 from: Nooch

Get the recipe here.

4. Creamy Potatoes Au Gratin

Does it get any more classically delish than a creamy potatoes au gratin? This vegan version has all the textures and tastes of the much loved dish – but it’s made with more wholesome ingredients. It’s thick, creamy and super cheesy, thanks to the presence of B12 rich nooch!

P.S. You may want to make more of this than you need, because this is just as good the next day. And who doesn’t love leftovers?!

You get the B12 from: Nutritional yeast

Get the recipe here.

5. Vegan Broccoli Cheese Soup

Got a spare 15 minutes? You NEED to make this vegan broccoli cheese soup! It’s seriously SO thick, rich and creamy that you’d never guess it was dairy-free and healthy. Plus, the enriched milks and nooch make it seriously high in B12. Soup freezes great as well, so if you have leftovers you can save them for future meals.

You get the B12 from: Nooch

Get the recipe here.

Vegan Recipes With High B12 Content

6. Cheesy Vegan Protein Pasta

Nutritional yeast is such a great way to make vegan dishes cheesy, without the need for dairy. It does wonders on pasta! Not to mention the fact that nooch contains all nine essential amino acids, giving it a boost of plant-proteins as well as B12 vitamins. The sesame seeds here add a nutty crunch, as well as a nice calcium hit.

You get the B12 from: Nooch, again!

Get the recipe here.

7. Cauliflower Steaks With Hemp Pesto Zoodles

I feel like cauliflower doesn’t get the recognition it truly deserves, It’s SO versatile: you can roast it, turn it into rice, make it into pizza crust and even make it into Buffalo ‘wings’. And the most satisfying way to cook up cauliflower? A steak! Yep, that’s right – cauliflower make the perfect ‘meaty’ dish, and when it’s coated in crunchy nooch flakes, it’s got that added vitamin boost we all need.

You get the B12 from: Nutritional yeast

Get the recipe here.

8. Peanut Butter & Marmite Rolls

The tastiest way to include B12 into a diet, in my British opinion, is via the love it or hate it spread – marmite! I adore pairing marmite with cheese, so I was intrigued by this marmite and peanut butter recipe. But you know what? It works! They’re buttery from the fluffy dough and tangy from the marmite.

TIP: If you don’t like marmite, try the reduced salt version. I’ve recently switched over and it’s even tastier, I promise!

You get the B12 from: Marmite (it has a bit of B12, anyway!)

Get the recipe here.

9. Vegan Mini Calzones

Calzones – otherwise affectionate known as pockets of perfection – are jam-packed with yumminess inside! And this vegan version has them stuffed with roasted Mediterranean vegetables and tofu. Added bonus: they contain 11.7% of the average daily RDI of B12. Not much, I know. But can you just eat one….?

You get the B12 from: Nooch again

Get the recipe here.

 

10. Healthy No-Bake Puffed Cereal Bars

My little one has just discovered the world of sweet treats, but I try to make sure those snacks are as healthy as possible. One thing I love making for her are these puffed cereal bars. They’re full of yummy chewy nuts, fruits and seeds – just what she needs to grow up strong, healthy and vegan!

You get the B12 from: Fortified cereal

Get the recipe here.

11. Easy Vegan Bran Muffins

These easy and delicious vegan bran muffins are the perfect breakfast or snack. They’re hearty, satisfying, and full of fibre. To get a hit from B12, replace the regular bran flakes with a fortified cereal like, well, Bran Flakes!

My favourite way to enjoy them? Warmed up slightly and then layered with a generous serving of vegan butter – yum!

You get the B12 from: Fortified cereal

Get the recipe here.

12. Dark Chocolate Almond Butter Cheerio Bars

Cheerios are a vegan-friendly cereal that contains a decent amount of vitamin B12. To make this recipe 100% vegan, swap out the honey for rice or agave syrup. This is one of the easiest vegan recipes with high B12 content to make!

You get the B12 from: Fortified cereal

Get the recipe here.

13. No-Bake Special K Cookies

Fortified cereals are a really easy way to add B12 into your diet when you’re in a rush. And if you’re looking for more ways to incorporate them into your diet other than enjoying them as cereal with plant based milk, then try this recipe. It transforms Special K cereal into super delicious no-bake cookies!

You get the B12 from: Fortified cereal

Get the recipe here.

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