6 Folate-rich Recipes to Prevent Birth Defects

6 Folate-rich Recipes

Kiwi Broccoli Banana Smoothie

Ingredients:

• 1 banana
• 2-3 florets of steamed broccoli
• 4-5 almonds
• 1 Kiwi, washed, peeled and sliced
• ¼ cup oats
• Water as required

Instructions:

Blend all the ingredients to get a lump free smoothie. Serve immediately.

Benefits:

The star ingredient here is broccoli, a cruciferous vegetable that is bursting with folate. One cup of raw broccoli contains 57 mcg of folate, while one cup of cooped broccoli containing a whopping 168 mcg of folate. Besides these, broccoli is also rich in manganese and Vitamins A, C and K along with beneficial plant compounds and loads of indolubler fiber.

Hearty Minestrone Soup

Ingredients:

• 1 cup of Whole Wheat Pasta (Uncooked)
• 1 medium sized Onion, finely chopped
• 4 cloves of garlic, finely minced
• 1 cup of finely chopped Celery (about 4 stalks)
• 1 cup of Carrots, cut into thin rounds (about 3 medium sized ones)
• 1 cups of sliced Green Beans (about 100 grams)
• 1 cup of cooked Red Kidney Beans (Rajma)
• 1 can of Stewed Tomatoes or 2 large tomatoes, blanched in boiling water, skinned and diced
• 4 cups of vegetable broth or water
• 1 teaspoon of dried Oregano
• 1 teaspoon of dried Basil
• 2 tablespoon f Olive Oil
• Salt and pepper to taste
• Grated Parmesan Cheese
• Fresh Coriander leaves or Italian Basil

Instructions:

1. If not using can of stewed tomatoes, blanch the tomatoes in boiling water for two to three minutes and then immediately plunge them in cold water. The skin will get wrinkly. Remove the skin and roughly dice them. Keep aside.
2. In a large stock pot, add the olive oil over medium high heat. Add the minced garlic and finely chopped onion and celery. Sauté till the onion and celery are soft and fragrant.
3. Next, add the carrot and green bean slices and sauté them for a couple of minutes.
4. Now add the cooked kidney beans (rajma), stewed tomatoes (or the blanched and diced tomatoes), dried oregano, dried basil, salt and pepper and mix well.
5. Add the vegetable broth or water and bring it to a boil.
6. Add the uncooked pasta and reduce the heat to medium. Cook uncovered, stirring frequently, till the pasta is cooked. About 7 to 8 minutes.
7. Taste it and add more salt if required. If most of the liquid is absorbed in cooking the pasta, add more water or broth to make the soup to the desired consistency.
8. Add fresh herbs like coriander leaves or Italian basil for a fresh burst of flavors. Serve hot with a sprinkle of grated parmesan cheese.

Benefits:

Combining whole wheat pasta with dried beans makes this a super recipe for pregnancy. Whole wheat contains wheat germ which is rich in folate, with 28 grams containing over 78 mcg of folate. It is also very rich in dietary fiber, essential for healthy digestion and smooth bowel movements.