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Vitamin B12 Foods for Vegetarian, Indian Cobalamin Rich Foods list 

Vitamin B12 Foods for Vegetarian, Indian Cobalamin Rich Foods list. The main sources of Vitamin B12 for vegetarians is eggs, milk, curds and paneer. So have more raita, include more punjabi paneer recipes, have some chaas, low fat chaas. 

What is Cobalamin?
Vitamin B 12, also known as cobalamin, is one of the last members of B-complex vitamins discovered in 1948. It is red in colour and mainly contains cobalt. Besides cobalt, it contains carbon, oxygen, phosphorus and nitrogen.

Top 4 vegetarian sources of vitamin B12

Eggs are the best source of Vitamin B12 for vegetarians. You can try an egg roll recipe as a snack. For paratha lovers there is egg paratha recipe or egg bhurji paratha. There is egg dosa , hard boiled eggs, fried egg recipe , sunny side up eggs and deviled eggs for breakfast . With your meals you can have egg curry and egg biryani recipe. 

  Top 4 vegetarian sources of vitamin B12
1. Eggs
2. Milk
3. Curds
4. Paneer


3 main functions of Vitamin B12, Cobalamin

1. The production of red blood cells (RBC) which carry oxygen and nutrients to all parts of our body.
2. Overall growth and development of the body.
3. The normal functioning of all the cells, especially those of the bone marrow, nervous system and GI tract.
 

The suggested daily intake of vitamin B12 (mcg/d) is:
Adult man and woman 1
Pregnant woman 1
Lactating woman 1.5
Kids (1-18 yrs) 0.2 to 1.0


A low level of Vitamin B12 have characterized symptoms like lethargy loss of appetite, headache, sore tongue, weight loss, nervous system abnormalities and tingling of extremities. Serve deficiency leads to Megaloblastic anaemia.

A little effort in trying a few of our vegetarian recipes rich in Cobalamin will help pure vegetarians make up for their vitamin B12 requirement partly.

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egg bhurji recipe | anda bhurji | healthy egg masala bhurji | with 31 amazing images. egg bhurji recipe | anda bhurji | healthy egg masala bhurji is a perfect healthy Indian breakfast recipe. Learn how to make anda bhurji. To make egg bhurji, beat the eggs in a deep bowl and whisk it using a fork. Keep aside. Heat the oil in a broad non-stick pan, add the green chillies and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 2 minutes. Add the capsicum and sauté on a medium flame for 1 minute. Add the tomatoes, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the chilli powder, turmeric powder, garam masala, beaten egg mixture and salt, mix well and cook on a medium flame for 1 minute, while stirring continuously. Add the coriander, mix well and cook on a medium flame for 1 minute, while stirring occasionally. Serve hot. You can’t help having more than the usual serving of ladi pav when it is accompanied by this tongue-tickling anda bhurji. But you need to enjoy it hot and fresh. In usual bhurji style, the eggs are perked up with finely-chopped veggies like onions, capsicum and tomatoes, which add varied flavours and textures. A dash of chilli powder and a few green chillies team up to spike up this dish, while coriander as always shares its peppy aroma and flavour with it. Besides ladi pav, healthy egg masala bhurji also teams up well with parathas and rotis. Try it out as a nourishing protein rich meal. To enrich it with fiber further, we suggest you serve this bhurji with multigrain paratha and welcome health for all in your family. Tips for egg bhurji. 1. Egg bhurji is eaten with ladi pav on the streets on Mumbai. 2. Anda bhurji is often had with roti. 3. Healthy egg masala bhurji is served with whole wheat paratha. 4. Healthy egg masala bhurji is served with multigrain bread to make a healthy Indian breakfast. Enjoy egg bhurji recipe | anda bhurji | healthy egg masala bhurji | with step by step photos.

flax seed raita recipe | Omega 3 fatty acids rich raita | doodhi, mint and curd flax seed raita | with 13 amazing images. Combine flax seeds with calcium-rich curds to make a delectable Flax Seed Raita. Flax seeds are the richest source of plant Omega-3 (n3) fatty acids, which is essential to build immunity, prevent LDL oxidation and heart ailments. Grated bottle gourd adds volume to this flax seed raita, while mint gives it an awesome flavour. Relish this healthy ingredient in the tastiest possible way! How to make flax seed raita. 1. Take a non-stick kadhai and add the grated bottle gourd into it. Add water and cook. Now, take a deep bowl and add the Low- fat curds into it. Add mint leaves, roasted jeera and flax seed powder. Add black salt, sugar, salt and bottle gourd. Mix all the ingredients with the help of a whisk and refrigerate for at least 1 hour and your doodhi, mint and curd flax seed raita is ready. Other ingredients in flax seed raita that are healthy and used are curds and doodhi. Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. So enjoy this healthy flax seed raita. I would like to share with you some tips to make the perfect flax seed raita recipe. 1. Wash, peel and grate the bottle gourd. Make sure you use them immediately so that they don’t get discoloured or put them in a bowl of water. 2. Do not add too much of water as the bottle gourd will also release some amount of water when being cooked. Keep it aside to cool. Enjoy flax seed raita recipe | Omega 3 fatty acids rich raita | doodhi, mint and curd flax seed raita | with detailed step by step recipe and video below.

lauki ka raita | doodhi raita | dudhi raita | bottle gourd raita | with 22 amazing images. Revel in the cooling effect and goodness of doodhi and protein-rich curd, in one single dish of lauki ka raita! While you might worry that using doodhi alone might result in a mushy raita, some smart moves make this version a lot more exciting bottle gourd raita. Onions, green chillies and ginger are cooked along with the doodhi to give the doodhi raita a rich texture and aroma, while crushed peanuts further add to the flavour and mouth-feel. A traditional tempering is the final stroke, which makes the Lauki ka Raita absolutely aromatic and appealing to the palate. Serve doodhi raita with Lazeez Parathas and Bajra, Whole Moong and Green Pea Khichdi. Enjoy how to make Lauki ka Raita recipe with detailed step by step photos and video below.

paneer pasanda sabzi | restaurant style paneer pasanda | Punjabi paneer pasanda | with amazing 30 images. paneer pasanda sabzi is a creamy and rich Punjabi gravy recipe made with shallow fried stuffed paneer in smooth and creamy onion gravy!! Punjabi paneer pasanda is a very famous paneer recipe which has found its place in every Indian restaurant!! What makes this Indian cottage cheese preparation very special is the use of two onion pastes. One is a mixture of cooked onions with cashews, which imparts a unique creaminess to the paneer pasanda and the other is a brown onion paste, which imparts a very rich and intense flavour to it. If you like paneer makhani, paneer butter masala, kadai paneer you should definitely try this restaurant style paneer pasanda and I bet you and your family are going to love it! My family simply loves this recipe and each member is a hard-core paneer pasanda fan. The stuffing used in the Punjabi paneer pasanda has a lot many variations and this is our variation to it. Some people prefer adding khoya to their stuffing which makes it a little sweeter! We have cut the paneer into traingles but you can even cut them into rectangular strips! Ideal to be served at parties, the restaurant style paneer pasanda is a wonderful accompaniment for all types of Indian breads like lachha paratha, butter garlic naan, kulcha, chapati as well as rice, especially the mildly flavoured ones. Learn to make paneer pasanda sabzi | restaurant style paneer pasanda | Punjabi paneer pasanda | with detailed step by step recipe photos and video below.

paneer masala recipe | Punjabi paneer masala | dhaba style paneer masala | with 22 amazing images. Our paneer masala recipe is a Punjabi paneer masala. The desi tongue drools at the sight of Paneer Masala. This is a simple paneer masala dish where paneer is cooked in a masala paste with onions. Paneer masala is a variation to paneer butter masala. The rich hue, strong aroma and irresistible taste of this Punjabi paneer masala will make you addicted to it! The appearance, taste and mouth-feel of this sabzi are similar to what you get in restaurant style paneer masala, mainly due to the special paste used for the gravy! In mood for some restaurant style cooking? Here we have a perfect recipe to give a kick to your taste buds which is dhaba style paneer masala. This is a super quick and easy recipe to make. A succulent tomato-based gravy flavoured with an elaborate masala paste containing almost all the spices in your masala dabba together with onions, coconut, and other ingredients, plays host to cubes of soft, fresh paneer in paneer masala. Paneer absorbs the tangy flavours well, making the overall effect very enjoyable indeed. A seemingly elaborate but actually easy recipe, paneer masala is an ideal accompaniment for jeera rice. Relish this paneer masala hot and fresh, with your favourite rotis or parathas. Lachha Paratha is a perfect match. Learn to make paneer masala recipe | Punjabi paneer masala | dhaba style paneer masala | with detailed step by step recipe photos and video below.

Scrambled Eggs is an international favourite, especially at breakfast time. It is easy to make, sumptuous and amazingly tasty, so why not give it a try? This perfect breakfast recipe will be soft and gooey, and not fully cooked, so it is best served with toasted bread slices Enjoy it hot and fresh.

paneer makhanwala recipe | dhaba style makhanwala paneer | instant paneer butter masala | with 39 amazing images. paneer makhanwala is a delicious curry cooked in buttery tomato cashew gravy. Learn how to make paneer paneer makhanwala recipe | dhaba style makhanwala paneer | instant paneer butter masala | paneer makhanwala recipe, a creamy tomato-based curry studded with tender cubes of paneer cheese, is a beloved North Indian dish cherished for its rich flavor and comforting goodness. It's a symphony of spices and butter, weaving together fragrant aromatics, tangy tomatoes, and vibrant chillies with the melt-in-your-mouth creaminess of paneer. Perfect for special occasions or a comforting homemade meal, instant paneer butter masala is sure to satisfy your cravings for a sumptuous Indian delicacy. Serve this dhaba style makhanwala paneer hot, it goes well with pulaos, rotis or puris. pro tips to make paneer makhanwala: 1. Overcooked paneer can become tough and rubbery. Fry the paneer until golden brown: This adds a nice texture and savory flavor to the paneer. 2. Dried fenugreek leaves (kasuri methi) add a unique earthy aroma and taste to the gravy. 3. You can add little sugar to the gravy to balance out all the flavour. Enjoy paneer makhanwala recipe | dhaba style makhanwala paneer | instant paneer butter masala | with detailed step by step photos.

egg masala recipe | egg masala dry | anda masala recipe | Indian style egg masala | with 19 amazing images. egg masala recipe is a dry egg masala which is called anda masala recipe in hindi. A chatpata egg masala recipe of boiled and halved eggs cooked with onions, tomatoes and peppy spicy powders. The best part is that the mind-blowing flavour of this egg masala dry is achieved using everyday ingredients, which you don’t have to go hunting for! So, you make this delightful egg masala on any day, to accompany your rotis, parathas or rice.One thing you need to be very careful about is that the anda masala has to be mixed very gently after adding the eggs, or they will break and spoil the flavour and texture of the dish. Notes on egg masala. 1. Carefully drop the eggs into the deep non stick pan filled with some water. You can add little salt if you like. Remember the water should cover the eggs. 2. The cooking time of eggs varies depending upon the quality. A good indication of hard boiled egg is the appearance of a crack on the shell. Learn to make egg masala recipe | egg masala dry | anda masala recipe | Indian style egg masala | with step by step photos and videos below.

almond flax bread with eggs recipe | easy almond flax bread | Indian style flaxseed almond bread | gluten free almond flaxseed bread loaf | with 19 amazing images. A loaf without maida or wheat? Unbelievable but true, and absolutely awesome too. Behold the easy almond flax bread. This is a really unique snack, which tastes great and is chock-full of good health too. It is gluten-free, which means that even gluten-sensitive people can enjoy it. Rich in protein, which is good fat, the gluten free almond flaxseed bread loaf is also an ideal snack for weight loss, and for athletes. Eggs add in the necessary protein and almonds lend enough protein along with fibre, thus making it a wise choice for weight-watchers. Its low carb count of 2.9 g per slice, makes it a great addition to a low carb diet too! Those on a keto diet can avoid the use of honey and bake it. To make almond flax bread with eggs, break the eggs in a deep bowl and beat it using a fork. Keep aside. Blend the almonds in a mixer till smooth. Transfer the almond mixture into a deep bowl, add all the remaining ingredients along with the beaten eggs and mix well using a spatula. Grease a 175 mm. By 82.5 mm. (7“× 3. 5 “) loaf tin with melted butter. Pour the mixture into the greased loaf tin and bake in a pre-heated oven at 150ºC (300ºF) for 35 to 40 minutes. Cool, cut into 13 equal slices, pack in an aluminium foil and store in an air-tight container in the refrigerator. Use as required. Almonds is an extremely rich source of MUFA (mono unsaturated fatty acids) which improves your overall heart health. They enhance the vitamin B1 count of this Indian style flaxseed almond bread, which is necessary for energy metabolism. Further they boost our vitamin E consumption – a nutrient which is necessary to fight radicals and reduce inflammation and thus protect cell health in our body. Diabetics can enjoy one slice too! Invest in some time and effort and you will be all set for a healthy fare. You can enjoy flaxseed almond bread as it is, or with peanut butter . This would make a nourishing breakfast. Packed in a foil and refrigerated, it stays good for around five days. Tips for almond flax bread with eggs. 1. Use baking soda and salt in exact proportion to get the best fluffy bread. 2. Also use baking soda from a packet which is unopened or recently opened for best fluffy and spongy bread. 3. Remember to cool the bread loaf completely before storing. Enjoy almond flax bread with eggs recipe | easy almond flax bread | Indian style flaxseed almond bread | gluten free almond flaxseed bread loaf | with step by step photos.

Tzatziki dip recipe | healthy Lebanese tzatziki dip | Lebanese hung curd and cucumber dip | Indian style tzatziki dip | with amazing 10 images. The Tzatziki Dip is also called Lebanese tzatziki dip made with hung curds or Greek yogurt, cucumber flavoured with garlic and dill leaves and extra virgin olive oil. All ingredients for this dip are easily available in the Indian retail stores. Indian style tzatziki dip is super quick and easy to make, if you have guests walking-in this can be made quickly. You can use it to make wraps, salads, sandwiches or have it with pita bread or your favourite veggies. Some people also prefer adding lemon juice to their tzatziki dip, you can add it too if you wish to. Although no cream is used in the recipe, the Tzatziki dip is very creamy because of the hung curds. To get the authentic texture, it is important to get really thick hung curds. The flavor is supremely satisfying. The peppy taste of this Tzatziki dip makes it a great accompaniment for whole wheat pita bread, Lavash or Chips, to make a wonderful finger food. You can munch on Lebanese hung curd and cucumber dip while watching Netflicks or TV, but it is so tasty that it can be served at Indian parties too! See why we call this a healthy Lebanese tzatziki dip? Hung curd help in digestion as it has very good bacteria. Hung curd is one of the richest source of protein, calcium and minerals. With that high water content, cucumber act as a broom for our system to sweep out harmful toxins from our body. The sterols from cucumber aid in managing blood cholesterol levels well and is diabetic friendly. You can also try other nice dips like the Queso Dip and the Nacho Chips with Cheese Dip. Learn to make Tzatziki dip recipe | healthy Lebanese tzatziki dip | Lebanese hung curd and cucumber dip | Indian style tzatziki dip | with detailed step by step recipe photos and video below.

A quick and easy egg-based breakfast that tastes yum and looks good too. Sunny Side Up Eggs as the name suggests looks like a splash of yellow on a white background, so it has a bright and cheery look that invites you to take a bite! The best part is that it can be made very easily and quickly with minimal ingredients. Have a go at it today! You can also try other recipes like Fried Egg and Egg Sandwich .

Gujarati kadhi recipe | healthy Gujarati kadhi recipe | besan kadhi | with amazing 20 images. Gujarati kadhi is inseparable from Gujarati cuisine. besan kadhi is basically a wonderful sweet and spicy curd mixture thickened with gram flour, which can be enhanced in many ways using other ingredients like pakoras and koftas. Gujarati kadhi is a very famous Gujarati preparation and is often cooked on a daily basis. This simple dish requires tact and perfection, which comes from practice. Remember never to boil the Gujarati kadhi on a high flame as it tends to curdle. The recipe isn’t a complex one all you need to do to get your kadhi right is to take care of the measurements. See how to make healthy Gujarati kadhi? Simple, all you have to do is drop the sugar or jaggery from the Gujarati kadhi recipe. Since the kadhi is made mainly from curd and besan, it is healthy. To make Gujarati kadhi, combine curd and besan in a deep bowl and whisk well until no lumps. Add water, mix well and keep aside. Further for the tempering, take oil in a kadhai add mustard seeds and cumin seeds let them crackle. Make sure you take a big kadhai or the kadhi might over flow. Next, add asafoetida and curry leaves. Add the besan-curd water mixture. Further to enhance the taste of our kadhi, add ginger-green chilli paste. Further add sugar and salt. Tradionally, jaggery is added but you can add whatever is available and you can also add a pinch of turmeric to add colour to the kadhi. Mix it very well and let it simmer on medium flame, make sure the flame is not high of it will curdle. Let it boil for 8-10 mins and stir occasionally. Garnish kadhi with coriander and serve with khichdi, puran poli or masala bhaat . We have our Gujarati kadhi with jeera rice and veg pulao at home. If you want your traditional Gujarati kadhi thick, then add more besan or reduce the quantity of water. It’s really a personal choice of how to make gujarati kadhi! Enjoy the Gujarati kadhi with hot bowl of khichdi. Our collection of Gujarati Dal Kadhi has many varieties of kadhi recipes like the Bhatia Kadhi, Gujarati Suva Kadhi and Radish Koftas in Kadhi which can be relished with Gujarati Khichdis. Enjoy Gujarati kadhi recipe | healthy Gujarati kadhi recipe | besan kadhi | with detailed step by step photos and video below.

Punjabi style paneer makhani | paneer makhani recipe | restaurant style paneer makhani | with amazing 29 images. paneer makhani recipe is a favourite with most people while eating out at any Punjabi restaurant! paneer makhani as the name suggests is a very rich subzi from the lap of Punjab and known as Punjabi style paneer makhani. This is a creamy gravy Punjabi style paneer makhani where paneer is cooked in tomato gravy. Punjabi style paneer makhani uses one of Punjabi cuisines most loved ingredients butter. In traditional Punjabi houses, the women folk make pure white butter from thick creamy milk. Paneer makhani is a sweet and creamy paneer based gravy dish, which falls under the category of main course dishes. As the name suggests, the gravy and paneer is cooked in butter. Punjabi style paneer makhani is a famous gravy dish, and is part of restaurant menus all over India and we have shown you how to make restaurant style paneer makhani . 5 out of 10 families definitely order restaurant style paneer makhani when out for a meal at a restaurant, so we have got you the recipe of restaurant style panner makhani at home. Soft paneer chunks are dunked into a rich tomato based gravy, a must try for all paneer lovers! Serve restaurant style paneer makhani with rotis or parathas. Enjoy Punjabi style paneer makhani | paneer makhani recipe | restaurant style paneer makhani | with detailed step by step photos.

paneer corn and capsicum sabzi recipe | corn capsicum and paneer masala | paneer corn capsicum | with 29 amazing images. paneer corn and capsicum sabzi is a vibrant and flavorful sabzi bursting with color and texture. Learn how to make paneer corn and capsicum sabzi recipe | corn capsicum and paneer masala | paneer corn capsicum | paneer corn and capsicum sabzi recipe is a delightful vegetarian dish that combines the richness of paneer, the sweetness of corn, and the vibrant colors of capsicum. Tender paneer cubes are pan-fried until golden, then combined with sweet corn kernels and crisp capsicum (bell pepper) pieces in a mildly spiced tomato gravy. The use of fresh ingredients like ginger, garlic, and coriander adds aromatic depth, while a touch of kasuri methi (dried fenugreek leaves) introduces a unique earthy note. corn capsicum and paneer masala is prepared by sautéing onions, tomatoes, and a blend of aromatic spices, creating a fragrant base. The addition of paneer cubes, sweet corn kernels, and colorful bell peppers adds a delightful texture and taste to the dish. Garnish with fresh coriander leaves and serve paneer corn capsicum recipe that can be enjoyed with parathas, phulka or Roti, making it a perfect option for a quick and satisfying meal. pro tips to make paneer corn and capsicum sabzi: 1. Do not over cook the paneer and the veggies to maintain its bite. 2. You can also use coloured capsicum to make this recipe. 3. Fresh cream gives a richer and creamier texture and flavour to the dish. Enjoy paneer corn and capsicum sabzi recipe | corn capsicum and paneer masala | paneer corn capsicum | with detailed step by step photos.

healthy pumpkin raita recipe | kaddu ka raita | Indian pumpkin raita | pumpkin raita for weight loss | with 20 amazing images. healthy pumpkin raita recipe | kaddu ka raita | Indian pumpkin raita | pumpkin raita for weight loss is an accompaniment, but practically a healthy snack in itself. Learn how to make kaddu ka raita. To make healthy pumpkin raita, combine the curds and salt in a deep bowl and mix well using a whisk. Add the pumpkin and mix gently. Keep aside. Heat the oil in a small non-stick pan, add the mustard seeds, urad dal, asafoetida and curry leaves and sauté on a medium flame for a few seconds. Pour this tempering over the pumpkin-curd mixture and mix gently. Refrigerate for atleast 1 hour and serve chilled. The tasty pumpkin raita is an easy but elegant recipe that brings together the mellow tang of curds with the pleasing sweetness of pumpkin. The parboiled pumpkin gives the raita a nice mouth-feel while a simple, traditional tempering gives it a peppy aroma and good flavour. A tasty and refreshing accompaniment, this raita can perk up any meal. This healthy pumpkin raita has many benefits to its credit. Firstly, pumpkin is low in calories. So this raita is perfect for weight-watchers. Further, though not very high in fibre, it has antioxidants like vitamin A, vitamin C, lutein and zeaxanthin. These antioxidants help reduce inflammation in the body and increase our immunity. This pumpkin raita for weight loss can also be included by diabetic and heart patients. They can make their choice between low fat curd and high fat curd. The low fat counterpart of curd has all the nutrients like protein and calcium, but minimal fat. For diabetics, it would be best to restrict to half serving size. This is because the glycemic index of pumpkin is high, but glycemic load is less. Tips for healthy pumpkin raita. 1. Use fresh curd for best flavour. 2. If you are on a fat restricted diet, then prefer to use low fat curd. 3. Ensure that after parboiling, the pumpkin is slightly crunchy and not completely soft. Parboiled pumpkin has a pleasant mouthfeel. You can also try other pumpkin recipes like the Pumpkin Kootu and Pumpkin Paratha. Enjoy healthy pumpkin raita recipe | kaddu ka raita | Indian pumpkin raita | pumpkin raita for weight loss | with step by step photos.
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