Steak salad. Photo: Jennifer Iserloh

OK, I'll admit, I'm a fan of the HBO series "True Blood," but not for the reason most fans like it -- the sexy drama, gorgeous vampires and loads of gore. Watching it is a real break from cooking -- the mental and physical side. After all, you can't cook for a vampire!

I was recently thinking back to an episode when Bill Compton had his first bite with Sookie, cautioning her to take an extra dose of B vitamins. Well, I think that's good advice for all of us, because B vitamins -- especially B-12 -- support the production of red blood cells and prevent anemia.

If you're vegetarian or happen to have type 2 diabetes, you're probably not getting enough, but there's good news: You can get it from yogurt and milk, about four servings a day to get good levels of B12. If you are carnivorous like our friend Bill Compton, then your best sources are calf's liver, snapper, venison, scallops and shrimp -- or even a piece of beef tenderloin, one of my favorite cuts of beef -- and it's even low in fat.

Steak Salad with a Spicy Chipotle Dressing

Serves 4

4 6-ounce beef tenderloins
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons canola oil
1 large head romaine, chopped
2 ears of corn, kernels removed
1 pint cherry or grape tomatoes, or two large tomatoes, chopped
4 scallions, thinly sliced
2 teaspoons olive oil
1 tablespoon fresh lime juice (from one lime)
1 1/2 teaspoon minced canned chipotle chiles (in adobo sauce)
2 garlic cloves, minced
1 teaspoon brown sugar
1 teaspoon tomato paste
1/4 teaspoon salt

Preheat the oven to 400 degrees F. Sprinkle the beef with the salt and black pepper. Heat a large skillet over high heat. Add the canola oil when the skillet is hot. Add the fillets and cook 4 to 5 minutes, until an even brown crust forms. Turn and cook 2 to 3 minutes more.

Slide into the oven and bake 7 to 8 minutes until the fillets are medium rare, or 9 to 10 minutes for medium. Transfer the meat to a cutting board to rest.

Arrange the lettuce, corn, tomatoes and scallions on a large platter. Place the olive oil, lime juice, chipotle chilies, garlic, brown sugar, tomato paste and salt in a mini chopper. Blend until smooth.

Slice the beef against the grain and arrange on top of the salad. Drizzle the dressing over salad and serve immediately.

Learn more about Jennifer at skinnychef.com, and read her exclusive Slashfood blogs every Monday and Friday.