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Beefing up B12

Recipes to cook, eat and repeat

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WIC Meals of the Month (MOM) is an opportunity for the WIC community to share recipes of their own, or from their favorite resources. This WIC MOM features vitamin B12 - a key nutrient for developing babies and infants, and for keeping blood and nerve cells healthy, making DNA, and preventing megaloblastic anemia.

The Dietary Guidelines for Americans note that vitamin B12 may be of concern for those following a vegan or vegetarian diet since it’s only present (naturally) in animal source foods. Those following such diets should consult with a healthcare provider to determine whether supplementation of iron, vitamin B12, and/or other nutrients, such as choline is necessary and if so, appropriate levels to meet their unique needs.

Regardless of the type of diet followed, simple snack and meal suggestions, like munching on vitamin B12-fortified cereal with milk (cow's, goat's or soy) or paring fruit with cheese, cottage cheese, or yogurt, can help beef up dietary intake of this important vitamin.

Of course, we’ve also collected recipes (including vegan and vegetarian ones) to further inspire and help increase dietary intakes of vitamin B12 during breakfast, lunch and any other meal or snack - we've got you covered! 

 

Eye on Nutrition: Vitamin B12

Eye on Nutrition Series

Golden Milk

This warm, creamy, and subtly sweet drink can be a great way to end a hectic day, can be made vegan, and offers up some good nutrients, like calcium, potassium, protein, and vitamins D and B12.

Caprese Salad Kebabs

Make eating healthy foods fun for kids by putting them on a stick! This classic combination is fun and nutritious, providing vitamins C and B12, fiber, calcium, and protein. Mix and match the veggies and protein for extra variety and to personalize to your taste.

Easy Clam Chowder

Did you know that clam chowder is simple to make? Plus, this tasty, but lightened up version has less fat than its cream-based counterpart and a healthy dose of good-for-you nutrients like iron, vitamin B12, fiber, protein, and potassium. Simple, delicious, and nutritious, this easy chowder will taste like it's been cooking all day!

Breakfast Burrito

Sometimes a busy mom needs a meal she can eat with one hand. We got you. This filling, nutritious, eat-anytime, anywhere breakfast burrito is filled with the choline, protein, iodine and healthy fats that can hit the spot when you are eating for yourself and nourishing another.

Unicorn Smoothie

Dazzle your kids with the naturally colorful layers in this fruit smoothie. Add a fruit skewer to take this fun rainbow recipe loaded with protein, vitamins C and D, calcium, and fiber (as well as a good dose of folate) to the next level.

Mozzarella Snackers

An ooey gooey classic is getting a twist using wholesome WIC ingredients! Parents with cheese-loving kids can feel good about this calcium-filled snack with added whole grains. Using your oven instead of frying can also make this kid friendly, healthy and easy to clean up!

Salmon Corn and More Salad

Greens like spinach provides great nutrients like choline, magnesium, potassium, vitamins C and K, folate, and fiber. Pair that with the protein power of salmon and your body may feel as good as your taste buds after this refreshing, crunchy salad.

Turkey Burgers

Nestle these protein and iron-rich patties between a whole wheat bun and your favorite fixins, or pair with some brown rice* (or other whole grain) and your favorite seasonal veggies for a complete meal (recipe courtesy of West Virginia WIC).

Weeknight Tuna Burger

Try this quick and easy recipe to take the stress out of meal prep! Using a protein like canned tuna that's already cooked reduces cook time! Make this wholesome hit a homerun with some vegetable toppings!

Roasted Red Pepper & Sardine Toast

Sardines are healthy, low-cost and delicious. Try this simple 5-minute recipe to work more of these tasty little fish, rich in protein, vitamin D and calcium, into your diet.

Fruity Frozen Yogurt

It doesn't have to be Summer for this sweet treat to hit the spot! Creamy yogurt loaded with calcium (and, if fortified, vitamin D), paired with fiber-packed and vitamin C-rich fruit can help to put a new tool in your summer treat tool belt. Just blend, freeze and enjoy!