6 Folate-rich Recipes to Prevent Birth Defects

Sprouted Moth Beans Frankie

Ingredients:

• 1 cup sprouted moth beans
• 1 onion finely chopped
• 1 tomato finely chopped
• 2-3 cloves of garlic
• 1 teaspoon oil
• ¼ teaspoon cumin seeds
• ¼ teaspoon turmeric powder
• ½ teaspoon garam masala (optional)
• Salt to taste
• Small bunch of fresh coriander , finely chopped

Instructions:

1. Rinse and soak the moth beans (matki) in enough water for 6-8 hours. Drain. Now tie the soaked beans in a kitchen towel and keep in a dark and warm place (preferably in a casserole or in a microwave oven) for around 6-8 hours. The moth beans will sprout.
2. Heat oil in a non stick pan . Add cumin seeds. Once the seeds crackle add the chopped garlic followed by finely chopped onion. Stir fry until the onions become soft.
3. Now add chopped tomatoes. Stir fry till they get mushy. Now add turmeric powder followed by garam masala.
4. Mix well. Toss in the sprouted moth beans. Stir fry for 1-2 minutes.
5. Season with salt and cook, covered, for another 5-7 minutes on a low flame. Once the beans are soft and can be mashed between fingers, turn off the flame.
6. Garnish with finely chopped fresh coriander . You can add ½ teaspoon of lemon juice if preferred. Wrap a few tablespoons of the beans in a chapathi or paratha, sprinkle some grated cheese on top and roll it while still hot.

Benefits:

Legumes which include dried beans and lentils are among the best food sources of folate. Just half a cup carries a humongous 180 mcg of folate, along with potassium, iron and magnesium. They’re also a great vegetarian source of protein and also contain a good amount of dietary fiber.

Spinach Phulka

Ingredients:

• 1 cup whole wheat flour
• 1 small bunch of Spinach leaves ( around 10-12 palak leaves )
• ½ teaspoon roasted cumin powder
• Few drops of oil while kneading the dough
• Salt to taste

Instructions:

1. Heat 2 cups of water in a sauce pan. When it begins to boil , add washed spinach leaves to it and cook for 1-2 minutes. Put off the flame. Allow the leaves to be in hot water for few seconds,
2. In another vessel fill 2 cups ice cold water or normal water with ice cubes in it . Dip the blanched spinach leaves into this cold water. This steps ensures the lush green color of spinach leaves is restored.
3. After a minute or so drain the spinach leaves and transfer to a grinder jar. Pulse to get a puree.
4. In another bowl take whole wheat flour. Add salt and roasted cumin powder to it. Mix. To this add the spinach puree and knead into a soft dough. You may add little water if required while kneading the dough.
5. Cover the dough and set it aside for 10 minutes .
6. Now knead the dough again and divide it into 5 equal parts.
7. Roll out each dough ball into a round shape using rolling pin.
8. Pan roaste the phulka until light brown colored spots appear on both sides. Alternatively you may cook one side on the skillet and then bake the other side of the phulka on open flame.
9. Make all the phulka in similar way.
10. Brush the phulkas with ghee and serve while warm.

Benefits:

One of the best ways to include folate in your diet is through dark leafy greens like spinach. Just half a cup of cooked greens contains 100 mcg of folate. Spinach is also loaded with phytochemicals like lutein and beta carotene, Vitamins A, K as well as a good amount of fiber.

Too much folate is not recommended, but it is almost impossible to get toxic levels of folate simply from eating folate-rich foods. Besides these tips, make sure to contact your doctor as soon as you realize you are pregnant. Avoid harmful foods as well as intoxicating substances like alcohol.

With a good diet right from the beginning, you can have a healthy pregnancy that ends with a normal, healthy baby!