11. Root Vegetable Red Lentil Stew
This hearty stew swaps meat for red lentils, which contain the third-highest level of protein of all legumes and nuts. It’s also loaded with root veggies, which are easy to store and enjoy all winter long. Double the batch and freeze some for a busy night down the road.
Vitamin B benefits: Lentils are a good source of B1, B5 B6 and B9, parsnips pack in the B9, while potatoes deliver a hit of B6.
12. Bruschetta with Smoked Salmon Asparagus and Poached Eggs
As a classy and nutritious brunch or snack, these smoked salmon and poached egg-topped toasts fit the bill. Want more beneficial Bs and fiber? Swap out the sourdough bread for sprouted whole grain. The process of sprouting grains before grinding and baking them into bread retains more nutrients and more protein as well as about 75 percent of the carbohydrates and 40 percent of the fat found in conventional whole grains.
Vitamin B benefits: Smoked salmon is an excellent source of B3 and B12, while eggs add in B2 and some extra B12. Asparagus is also a good source of B9 and sprouted whole grain bread adds a hit of B1.