With winter upon us I thought for the next few weeks it might be helpful to post a few recipes that will warm you up and also help you add Folic Acid to your diet naturally.
This week’s recipe includes two of the top 10 foods that provide high levels of Folic Acid.
- Lentils are one of the most folate-dense foods you can include in your diet, 180 mcg of folate is in every 1/2-cup serving which is close to 50 percent of the folic acid RDI. Some of the other great nutrients lentils provide include; iron, fiber, and slow-burning carbohydrates.
- Tomatoes or tomato juice can provide around 48mcg of folic acid in a 1 cup serving. Tomato juice is a good low sugar option compared to most morning breakfast juices.
Enjoy warming up with this Tomato & Lentil soup!
Tomato & Lentil Soup
1 Tbsp Olive or Grape-seed Oil
1 onion, finely chopped
1 garlic clove, crushed
1/2 tsp ground cumin
1/2 tsp ground coriander
1 lb. fresh tomatoes or 14.5oz canned (seeded and chopped)
3/4 cup split red lentils
5 cups Vegetable or Chicken Stock
salt and pepper to taste
finely chopped fresh cilantro for garnish
*(Do not salt lentils until they are cooked or they can become tough)
Heat oil in a large pan. Sauté onion and cook 5 minutes or until softened.
Stir in garlic, cumin, coriander, tomatoes and lentils, cook and stir constantly for 4 additional minutes. Add vegetable or chicken stock, bring to boil, reduce heat and let simmer gently for 30-40 minutes, until lentils are tender. Season to taste with salt and pepper.
Remove pan from heat and let cool slightly, then transfer mixture into blender or food processor and process until smooth. Return the soup to the rinsed-out pan and reheat gently until hot. Garnish with chopped fresh cilantro.
Why is Folic Acid so important before and during pregnancy? In the fetus, folic acid helps the neural tube, which develops into the brain and spinal cord, grow. In some incidence Folic Acid has shown that it can reduce some types of birth defects by as much as 70%.
For more information regarding Folic Acid and Pregnancy…