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Simple Recipes
High in Folic Acid

Golden Slush
91 mcg folic acid
For a festive touch, garnish with orange slices, halved.

1 ½ cups frozen peach slices
¾ cup frozen Florida orange juice concentrate, thawed
¼ cup water
1 to 2 tablespoons sugar

Let peaches stand at room temperature 5 to 10 minutes. Place peaches, thawed, concentrate, water, and sugar in a blender container. Cover and blend until smooth. Makes 3 (5 - ounce) servings.

Nutritional facts per serving: 143 calories, 2g protein, 35g carbohydrates, 0g total fat. (0g saturated fat), 0mg cholesterol, 2g dietary fiber, 2mg sodium. Daily Value: 153% vitamin C, 11% thiamine, 15% potassium.

Citrus Spinach Salad
256 mcg folic acid
Loaded with vitamin C, vitamin A, and iron, as well as folic acid, this change-of-pace salad is great with chicken or fish.

8 cups torn fresh spinach
1 ½ cups sliced fresh mushrooms
¼ cup sliced green onions
2 slices turkey bacon, chopped
2 teaspoons cornstarch
½ teaspoon finely shredded orange peel
1 cup Florida orange juice
1/8 teaspoon garlic salt
1/8 teaspoon ground black pepper
3 Florida oranges, peeled, halved, and sliced
½ medium sweet orange or red pepper, cut into thin bite-size strips

In a large salad bowl combine spinach, mushrooms, and onions; set aside.

In a 12-inch skillet or a Dutch oven cook bacon over medium heat until crisp. Remove bacon; drain on paper towels; set aside.

Wipe out skillet with a paper towel. In a bowl combine cornstarch, orange peel, orange juice, garlic salt, and black pepper. Cook and stir until thickened and bubbly; cook and stir 2 minutes more. Remove from heat. Add spinach mixture. Toss until coated. If desired, return salad to heat and toss 30 to 60 seconds more or until slightly wilted. Return mixture to salad bowl; toss in bacon, oranges, and pepper strips. Makes 4 side-dish servings.

Nutritional facts per serving: 105 calories, 6g protein., 19g carbohydrates., 2g total fat (1 g saturated fat), 5mg cholesterol, 5g dietary fiber, 259mg sodium. Daily Value: 162% vitamin C, 89% vitamin A, 13% thiamine, 21% riboflavin, 12% niacin, 11% calcium, 26% iron, 27% potassium.

Fruit and Nut Granola
Makes 9 servings of about 2/3 cup each

No-stick spray
2 cups rolled oats
1 cup wheat flakes
¼ cup frozen apple juice concentrate, thawed
¼ cup packed light brown sugar
2 tablespoons peanut oil
½ teaspoon ground cinnamon
¼ cup chopped, dried figs
¼ cup chopped, dried apple rings
¼ cup chopped, dried apricots
1 cup peanuts

Preheat oven to 250 degrees. Coat a jelly-roll pan with no-stick spray.

In a medium bowl, combine the oats, wheat flakes, apple juice concentrate, brown sugar, oil and cinnamon. Mix well. Spread the oat mixture in the prepared pan. Bake, stirring occasionally, for 45-60 minutes, or until golden brown. Let cool.

Stir in figs, apples, apricots, and peanuts. Store in the air-tight container in a cool, dry place for up to two weeks.

Per Serving (2/3 cup): 274 calories, 8g protein, 13g total fat (2g saturated fat), 35g carbohydrates, 5g fiber, 0mg cholesterol, 51mg sodium. Daily Value: 13% folate, 15%iron, 5% calcium, 8% vitamin A, 3% vitamin C.

Stone Forest Chow Fun
2 servings

1 tablespoon roasted sesame oil
1 tablespoon creamy peanut butter
2 tablespoons water (divided)
1 tablespoon hoisin sauce
3 tablespoons dry white wine
1 ½ tablespoons soy sauce
½ teaspoon ground Szechwan peppercorns (optional)
¼ teaspoon cayenne
2 teaspoons minced garlic
2 teaspoons minced scallion
3 ounces dried, wide, yolk-free noodles, boiled and drained
½ cup shredded, cooked chicken breast
1 cup fresh bean sprouts
1/3 cup roughly chopped cilantro
4 tablespoons roughly chopped roasted peanuts

In a small skillet, stir sesame oil and peanut butter over low heat until hot. Stir in 1 tablespoon water, hoisin sauce, wine, soy sauce, ground peppercorn and cayenne and cook 30 seconds. Add garlic and scallion and set aside.

Add chicken and 1 tablespoon water to skillet of peanut sauce and bring to a simmer. Add peanut sauce and bean sprouts to noodles and toss well. Transfer to a heated serving bowl, garnish with cilantro and chopped peanuts and serve hot.

Per serving (1/2 of total): 533 calories, 33g protein, 22.8 total fat (3.6g saturated fat), 48g carbohydrates, 4.1g fiber, 48mg cholesterol, 952.5mg sodium. Daily Value: 18.5% folate, 22.3% iron, 6% calcium, 4% vitamin A, 14.5% vitamin C.

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Simple Recipes High in Folic Acid

Simple Recipes
High in Folic Acid