Folic Acid Feast

Duration: any

Age: parent

Skill for Bub: Just for fun


If you are growing a baby, you need to take in the right kinds of nutrients, vitamins and minerals. Folic acid is a key nutrient, and we have some recipes loaded with it.

Folic acid supplements have been shown to significantly decrease the incidence of neural tube defects (such as spina bifida). Folic acid also occurs naturally and good sources of folic acid include orange juice, peas, spinach, broccoli and whole grains.

Here are some fun recipes to try:

Awesome Asparagus

1 pound asparagus
1/4 teaspoon salt
2 teaspoons olive oil
1/4 teaspoon pepper
1 tablespoon white wine
1/4 teaspoon basil
1/4 teaspoon thyme

Chop the stalk ends off the asparagus and discard. Wash remaining asparagus. Cut into 3cm lengths. Place in a microwave safe container. Drizzle with olive oil and wine. Sprinkle with salt, pepper, basil and thyme. Cover container and place in microwave oven for three to four minutes or until asparagus is crisp tender. Stir and serve immediately.

Folic Fruit Salad

1 cup each of the following fruits:
Rock or honeydew melon

2 large oranges
1/4 to 1/2 cup orange juice

Cut the melons and oranges into bite-sized pieces. Put in a large bowl. Add the berries and enough orange juice to coat all the fruit. Serve with a dollop of low-fat yogurt.

Spinach and Lentil Soup

1 onion, chopped
1/4 cup olive oil
2 carrots, diced
2 stalks celery, chopped
3-4 cloves garlic, minced
1 can (15 ounces) crushed tomatoes
2 cups dried lentils
2 cups fresh spinach, rinsed and chopped, or 1 package (10 ounces) frozen, thawed
1 teaspoon dried oregano
1 teaspoon dried basil
1 bay leaf
9 cups water
Salt and pepper to taste

Heat the oil in a large soup pot. Add the onions, carrot and celery. Cook until soft, then stir in the garlic, oregano, basil, bay leaf. Cook about one minute. Add the lentils, water, tomatoes, salt and pepper. Bring to a boil, reduce heat, and simmer about 1 hour. Add spinach and cook until just wilted. Season with salt and pepper to taste.

Savory Black Beans

1 pound dried black beans
1 jar (16 ounces) salsa
1/2 cup chopped fresh coriander

Wash and rinse the black beans, then add enough clean water to cover. Cover the pot and allow to sit overnight. Drain beans and pour into a Crock Pot. Stir in salsa and just enough water to cover beans. Cover and cook on low for 8 to 9 hours. Stir in coriander about 10 minutes before serving.

Orange Juice Spritzer

1 can (6 ounces) frozen orange juice concentrate
1 cup cold water
1 tablespoon lemon juice
1 1/2 cups lemon-lime soda

In a large jug, combine the orange juice concentrate, water and lemon juice. Just before serving, slowly add the carbonated beverage; stir gently to blend. Serve over ice.