Singing the Blues? You may need Vitamin B. Or Chili (Recipe)

Happy Humpday Eve!

The inspiration from today's post came from the sun himself. You might have noticed...he's not hanging around as much here lately. What a flake.

The shorter days can sometimes lead to a feeling of being...sluggish. Fatigued. Cranky. (No I am not talking about myself)

Okay, I might be talking about myself. But just today.

Anyways.

I wanted to share with you some research that is out about a link between depression and Vitamin B. A study published in the American Journal of Clinical Nutrition supports evidence for a link between depression and Vitamin B6 and B12 deficiencies. The study included about 3500 seniors, and found that as vitamins B6 and B12 were increased in the diet or through a supplement, depression rates decreased. The most success was noted in the group using supplements rather than getting their B vitamins solely from food sources.

This study supports the idea that a Vitamin B deficiency may be the culprit behind many symptoms of depression.

How much Vitamin B should you aim for?

• Vitamin B6- 1.3-1.7 mg/day*. Avoid a dose much higher than this, as excess Vitamin B6 can also be detrimental for your health.
• Vitamin B12- 2.4* micrograms per day

*The Institute of Medicine, Reported by Harvard School of Public Health

What foods contain these vitamins?

• B6- beans, poultry, fish, and veggies and fruits (especially dark, green leafies, papayas, oranges, and cantaloupe)
• B12- animal products, fortified breakfast cereals, enriched soy, almond, or rice milk

Because B12 is predominantly in animal products, it is a good idea for vegans to talk to their doctors about choosing a daily B12 supplement.

NOW, enough of that fancy business. I'm going to share with you my numero uno way for chasing the fall weather chills:

Chili!!!!

I based mine on a recipe from about.com, but tweaked a couple things to match my style: saucy and gluten free :)

Black Bean Vegetarian Chili (gluten free!)

Ingredients:

• 2 cloves garlic, minced
• 1 small onion, diced
• 2 small sweet potatoes, peeled and chopped
• 2 medium carrots, sliced
• 1 red bell pepper, chopped
• 2 tbsp olive oil
• 1 15 ounce can black beans
• 1 15 ounce can diced tomatoes
• 1 15 ounce can tomato sauce
• 1 cup vegetable broth (GF-check the label)
• 1 tbsp chili powder (GF- McCormick's)
• 1 tsp cumin
• 1/2 tsp cayenne (or to taste)
• 1/2 tsp garlic powder (GF- McCormick's)
• 1/4 tsp black pepper
• salt, to taste

Preparation:

Sautee onions and garlic in olive oil for a minute or two, then add sweet potatoes, carrots and bell pepper until onions are soft, about 5-6 minutes.
Reduce heat to medium low, and add remaining ingredients, stirring to combine well.

Simmer, partially covered and stirring occasionally, for 20-25 minutes, until flavors have mingled and vegetables are cooked.

Makes 5 servings of homemade black bean chili.




Makes a great, come-home-from-work-and-warm-your-tummy kinda meal. Enjoy, and have a cozy night!

Peace, Love, and Veggies,
Bee Louise