Homespun
March 14, 2001
Folate-Friendly Foods!
Studies have shown that folate is critical to maintaining good health. Not getting enough folate could result in having a certain type of anemia. What is folate? Folate is one of the B vitamins found in foods. It is vital for making new, healthy body cells. Folate-rich foods include strawberries, citrus fruits, and juices; leafy green vegetables such as spinach and romaine lettuce; whole-grain breads, rolls, and crackers; and pinto, navy, and kidney beans. Folic acid, a man-made form of folate, is found in fortified grain foods like bread, rolls, flour, cornmeal, rice, pasta, and ready-to-eat breakfast cereals.
If you are a woman, getting enough folic acid before you become pregnant, and in the first few weeks of pregnancy may reduce your baby's risk of devastating birth defects of the brain and spinal cord known as neural-tube defects.
It is easy to get enough folate in your eating plan. You probably already eat some foods that have folate because so many fruits and vegetables are an excellent source of this powerful vitamin. Start by adding just one more serving of a fruit or vegetable each day. Before you know it you will be eating "5 A Day " for folate and you'll be on your way!
Top your favorite cereal with slices of ripe strawberries.
Toss some fresh spinach into salads.
Stir-fry cauliflower, or broccoli with your favorite stir-fry recipe.
Make a colorful fruit salad by tossing together fresh berries, watermelon cubes, pineapple wedges, and orange sections.
STRAWBERRY FRUIT SALAD
8 cups lightly packed spinach leaves
1 pint basket strawberries, stemmed and halved
4 cups assorted melon chunks
1½ cups orange and grapefruit segments
Orange-Mint, Strawberry-Ginger, or Balsamic-Pepper Dressing (Recipes follow.)
Line platter of 4 individual plates with spinach. Top with fruits, dividing equally. Serve with your choice of dressing on the side. Makes 4 servings. ORANGE-MINT DRESSING
In bowl, whisk 1 (8 oz.) container plain nonfat yogurt, 3 tablespoons thawed orange juice concentrate, and 1 teaspoon sugar. Mix in 3 tablespoons chopped mint. Serve immediately, or cover and refrigerate up to 2 days. Makes 1 cup. STRAWBERRY-GINGER DRESSING
In blender or food processor, puree 1½ cups strawberries; transfer to bowl. Mix in 1½ to 2 tablespoons honey, 1½ tablespoons lime juice, 2 teaspoons grated fresh ginger, and a pinch of salt. Use immediately, or cover and refrigerate up to 2 days. Makes 1 cup. BALSAMIC-PEPPER DRESSING
In bowl, whisk 1 (8 oz.) container nonfat strawberry yogurt, 1 tablespoon balsamic vinegar, 1 teaspoon honey, and ½ to 1 teaspoon coarsely ground pepper. Serve immediately, or cover and refrigerate up to 2 days.
CREAM OF SPINACH SOUP
1 large onion, finely chopped
3 tablespoons margarine
1 pound fresh spinach, washed and drained
1 medium potato, peeled and quartered
¼ finely chopped ham
2 beef-flavored, low-sodium bouillon cubes
¼ teaspoon pepper
1 clove garlic, minced
4 cups hot water
½ cup low-fat milk
Croutons (optional)
Parmesan cheese (optional)
Saute onion in butter in a large Dutch oven. Add next 7 ingredients; bring to a boil. Cover; reduce heat and simmer 10 to 15 minutes or until potato is tender, stirring occasionally.
Spoon half of spinach mixture into container of electric blender; process until smooth. Repeat procedure with remaining spinach mixture.
Pour spinach mixture back into Dutch oven; stir in milk. Cook over low heat, stirring constantly, until heated. Ladle into bowls; add croutons and sprinkle with Parmesan cheese, if desired. Yield: 6½ cups.
This page created by Margie Yarnell, Extension Secretary/Webmaster.
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