Vitamin B12 plays an important role in optimising our energy levels. As any of us who’ve previously developed a deficiency know, the first indication that we may be suffering from a low vitamin B12 is often the complaint of continual tiredness.

As well as boosting our energy, vitamin B12 plays an important role in maintaining a healthy immune system and excellent brain health while also assisting in making DNA, nerve and blood cells.

A vitamin B12 deficiency can present itself in a similar way to an iron deficiency: low energy levels, fatigue, feeling a little muzzy or “brain fog” and looking somewhat pale.

With our busy lifestyles, we could all claim to have those symptoms. However, if you’ve noticed an increase of persistent tiredness along with poor energy levels, it could be an indication that your vitamin B12 levels are a little on the low side.

Vitamin B12 is found primarily in animal sources. Cheese, milk, beef, poultry, liver, fish, seafood and eggs are all rich sources of this vital vitamin. It is generally not found in plant sources, but many foods, such as grains and cereals, are now fortified with vitamin B12.

Even still, those who don’t eat dairy or meat may find it difficult to keep their vitamin B12 sufficiently topped up. To avoid encountering a possible deficiency, vegetarians and vegans must vigilantly keep a check on their vitamin B12 intake.

Those who have a pre-existing condition, such as coeliac disease or pernicious anaemia, also have a higher risk of developing a vitamin B12 deficiency. Even if their diet is rich in vitamins, they can often encounter some difficulty with actually absorbing them. Some medications can also interfere with how the body absorbs vitamin B12.

If you’ve noticed your energy levels are persistently challenged, it might be best to consult your doctor. A simple blood test will rule out or confirm a vitamin B12 deficiency.

If left untreated, the related tiredness can become a real obstacle to daily life, and may even lead to more severe symptoms such as dizziness, tingling of the limbs and even depression.

Smoked Salmon & Mushroom Galette

A galette is an open, generally rustic-looking, tart. As an unconfident pastry maker, galettes are my pie of choice, as gaps and cracks only add to this tart’s rustic flare. This galette is packed with vitamin B12-rich ingredients: smoked salmon, egg yolks, ricotta and cheddar. It is delicious served hot or cold.

Pastry

300g plain flour

¼ tsp salt

125g cold butter, diced

45ml cold water

Filling

25g butter

250g mushrooms, thinly sliced

Black pepper

4 egg yolks

250g ricotta

50ml cream

100g smoked salmon, roughly chopped

25g cheddar cheese, grated

Sprig of fresh rosemary, leaves finely chopped

Egg Wash

1 egg, lightly whisked, with a little water

Method

1. To make the pastry, place the flour, salt and butter into a food processor. Pulse together for a minute or so, until the butter is well distributed in little pieces among the flour.

2. With the processor on a low speed, drizzle in the cold water, through the funnel. You may not need all the water, so once the pastry begins to bind, stop and tip the pastry onto a sheet of parchment paper. Bring the dough together, knead slightly, wrap in the parchment paper and place in the fridge for about an hour.

3. Pre-heat the oven to 190°C/fan 170°C/gas mark 5.

4. Using a large frying pan, heat the butter until it froths and then add the mushrooms. Season with a little black pepper. Fry over a medium to high heat for five minutes. Transfer to a plate and set to one side.

5. In a bowl combine the egg yolks, ricotta and cream.

6. Take the pastry from the fridge and roll it out on a slightly floured, large piece of parchment. Transfer on the parchment paper to a large baking tray.

7. Spread the ricotta mixture over the pastry, leaving a 1½ inch border. Top with a layer of the smoked salmon, the cooked mushrooms, a sprinkling of grated cheese and a scatter of fresh rosemary.

8. Bring the edges of the dough up and overlap a little over the filling to create a border.

9. Place in the pre-heated oven for 40 to 45 minutes. This tasty tart is equally nice served hot or cold.

Sardines on multi-seed brown soda bread

This brown soda bread is incredibly nutrient-rich, as it is packed with seeds, which give a wonderful crunch to the bread.

The sunflower seeds will sometimes go slightly green after baking in the bread. Don’t worry if this happens, it is merely a pH reaction between the seeds and the bread soda, and doesn’t take from its deliciously wholesome flavour.

Most soda breads are best eaten on the day they are made, but are perfect when toasted on day two or three.

Even though this bread can’t claim any vitamin B12 royalties, it would certainly make the perfect base for a vitamin B12-rich food such as sardines. Sardines are an affordable superfood in a can, as they’re rich in vitamin B12, calcium, vitamin D and omega-3 fatty acids.

To make the simple supper of sardines on toast a little fancier, add a squeeze of lemon juice, a sprinkling of fresh parsley and a twist of black pepper.

275g plain flour

1tsp bread soda

100g wholemeal flour

½ tsp salt

50g milled linseed

50g sunflower seeds

25g chia seeds

50g sesame seeds, plus a few extra for sprinkling on top

300ml buttermilk

1 tbsp runny honey

Method

1. Preheat the oven to 220°C/fan 200°C/gas mark 7. Grease a 2lb loaf tin with butter and sprinkle in a little flour.

2. Sieve the plain flour and bread soda into a large bowl. Add the rest of the dry ingredients and mix well.

3. Combine the buttermilk with the honey. Make a well in the centre of the dry ingredients and pour all the milk and honey in at once.

4. Using one hand, with your fingers stiff and outstretched like a claw, stir in a full circular movement from the centre to the outside of the bowl. The dough should be soft-ish: not too wet and sticky. Sprinkle in some extra flour, if needed.

5. When it all comes together, turn the dough out onto a floured work surface. Wash and dry your hands.

6. Knead gently for a minute and pat the dough into shape.

7. Place the dough in the tin and cut a deep cross on the loaf and prick the four corners. Sprinkle with a few extra seeds.

8. Bake in a preheated oven for 40 to 45 minutes, or until cooked. Tap the bottom of the bread: when it is cooked, it will sound hollow. Cool on a wire rack.