Vitamin B2 (riboflavin)

…is the focus for this weeks Vitamin Rich post (for last week’s post on Vitamin B1 click here).

Riboflavin, or vitamin B2, can help to protect against anemia and cancer. Like thiamine, riboflavin serves as a coenzyme-one that must combine with a portion of another enzyme to be effective-in the metabolism of carbohydrates, fats, and, especially, respiratory proteins. It also serves in the maintenance of mucous membranes.

Riboflavin deficiency may be complicated by a deficiency of other B vitamins; its symptoms, which are not as definite as those of a lack of thiamine, are skin lesions, especially around the nose and lips, and sensitivity to light.
The best sources of riboflavin are…

Liver,
Lean duck
Pork
Milk, yogurt, cottage cheese
soy milk
Dark green vegetables - spinach, kale, broccoli, Brussel sprouts.
Whole grain and enriched cereals,
Mushrooms
Asparagus
Peas
Lima/Butter beans

Vita-Rich Recipe 5

Glazed duck with honey and spices, served with pan-fried spinach
by James Tanner from Ready Steady Cook

Serves 1

Ingredients
1 duck breast, trimmed
2 tsp honey
1 tsp mixed spice
1 tsp cayenne pepper
2 tbsp red wine
For the spinach
2 tsp butter
2 handfuls of spinach

Method
1. Preheat the griddle pan to very hot.
2. Place the duck breast in the frying pan skin-side down, with no oil, for 8-9 minutes. Turn over, and remove from the pan. Allow the duck to rest while you make the glaze.
3. De-glaze the pan with the honey, and then add the spices. Cook for 30-40 seconds.
4. Remove from the heat and coat the duck with all but two teaspoons of the glaze.
5. Return the pan to the heat, add the red wine and reduce for 2-3 minutes, to make a sauce.
6. To make the spinach, simply heat the butter in a frying pan with the spinach, and sauté until the spinach begins to wilt.
7. To serve, place the spinach on a plate, then place the duck breast on top. Pour the glaze sauce over the duck.

Come back next week for a recipe rich in Vitamin B3

What's Next?	If you enjoyed this you'll love:
Get EB daily free in your email  Subscribe via our RSS feed  Leave a comment and have your say	Chicken Stuffed with Nettles Vitamin B3 Rich Vitamin B12 Rich Vitamin B7 Rich Vitamin B5 Rich