Vitamin B2 Overview
Vitamin B2 is also known as riboflavin.
Health Benefits of Vitamin B2
Vitamin B2 is essential for helping produce energy and to protect against free radical damage. Supplementation has been shown to reduce the growth of precancerous cells in the esophagus.
Vitamin B2 Deficiency Symptoms
Inadequate intake of Vitamin B2 can lead to cracks in the tongue and corners of the mouth, red tongue, trembling, fatigue, dizziness and eczema. It may also be associated with anemia since Vitamin B2 is important in the absorption of iron. Vitamin B2 deficiency in children may result in stunted growth.
Foods Rich In Vitamin B2
Vitamin B2 is found in both plant and animal foods.
Plant sources of Vitamin B2 include brewer's yeast, wheat germ, blackstrap molasses, almonds, soybeans, wheat germ, filberts, brown rice, pumpkin/squash seeds, quinoa, oatmeal, sesame seeds, almond butter, sunflower seeds, millet, turnip greesn, broccoli, pinto, mung, navy, kidney, adzuki, great northern beans, cashews, lentils, split peas and chick peas.
Animal sources of Vitamin B2 include whole milk yogurt and egg yolk.
Vitamin B2 Rich Recipes
Pepper and avocado sauce
½ pound of green or red tomatoes, washed thoroughly
1 green pepper, cored, tailing
2 avocados, peeled, pitted
Green Chile (optional)
Sea salt to taste
1 onion, chopped
1 or 2 garlic cloves
1 vegetable bouillon cube
Pure Water
1 lemon
1 bunch of cilantro
Blend all the ingredients except the lemon juice with a splash of water (not much, because it must be a fairly thick sauce.)
Add lemon juice to the sauce and mix.
Season a little in the pan, or take it raw.
Serve with chopped onion on top. This sauce is for the spread of pita bread, perfect for tacos, quesadillas, burritos, sandwiches, etc.
Source: http://en.biomanantial.com/recipes-rich-vitamin-riboflavin-a-1843-en.html
Grilled Cilantro Lime Chicken
1 avocado
2 limes
1/4 tsp black pepper
1/2 tsp salt
1 inch chopped ginger
4 boneless chicken breasts
6 sprigs fresh cilantro
3 TBS fresh cilantro
2 limes
2 TBS olive oil
1/2 tsp sugar
Place the chicken breasts between two piece of plastic wrap or wax paper and pound to an even thickness with a meat mallet or rolling pin.
Mix the olive oil, lime zest, lime juice, cilantro, sugar, salt and pepper together in a large bowl. Add the chicken and massage the marinade into the chicken. Cover and chill for at least 30 minutes, and up to 4 hours or overnight.
Preheat the grill for medium high heat. Remove the chicken breasts from the refrigerator. Remove them from the marinade and pat them dry with paper towels. Coat the chicken breasts with some olive oil. Soak a paper towel in a little more oil and use tongs to wipe the grill grates. When the grill is hot, place the chicken breasts on the grill. Grill for a few minutes on each side, until cooked through.
Source: https://www.eatthismuch.com/recipe/view/grilled-cilantro-lime-chicken,57152/
Easy Minute Steaks
4 steak Beef round
1 can condensed onion soup
Preheat oven to 350 degrees F (175 degrees C).
In a large skillet over medium heat, briefly brown the cube steaks.
Arrange meat in a single layer in a 13x9 inch baking dish and pour the soup over the top. Bake in preheated oven for 1 hour.
Source: https://www.eatthismuch.com/recipe/view/fabulous-beef-tenderloin,36689/
Buttermilk French Toast
4 eggs
1/4 tsp salt
1/2 cup maple syrup
12 slices sourdough bread
1 1/2 cups buttermilk
3 TBS sugar
4 1/2 TBS butter
Preheat oven to 200F.
Whisk together buttermilk, eggs, sugar, and salt in a bowl. Pour into a large 4-sided sheet pan, then add bread in 1 layer and soak, turning occasionally, until bread has absorbed all liquid but is not falling apart, about 20 minutes.
Heat 1 1/2 tablespoon butter in a 12-inch nonstick skillet over medium-high heat until foam subsides. Transfer 4 bread slices with a slotted spatula to skillet and cook, turning once, until slightly puffed and golden brown, about 3 minutes total. Transfer to a large shallow baking pan and keep warm in oven. Cook remaining bread in 2 batches, adding 1 1/2 tablespoon butter between batches.
Source: https://www.eatthismuch.com/recipe/view/buttermilk-french-toast,45585/
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