folic acid

Okra

okra Okra is an all around interesting vegetable with an unusual appearance, texture and taste.

Traditionally, okra was served breaded and fried or stewed in a gumbo. However, okra can also be roasted, grilled, steamed or even eaten raw.

Okra is a warm weather vegetable that combines well with other summer vegetables, such as corn and tomatoes.

Okra is a good source of calcium, magnesium, phosphorus, folic acid, vitamin B3, potassium, and beta-carotene. One cup of raw okra contains approximately 33 calories.

Try these okra recipes:
Quick Vegetarian Gumbo
Roasted Okra
Curried Okra
Okra, Corn and Jalapeno Salsa
Roasted Potato and Okra Salad

Strawberries

Strawberries are flavorful, affordable and readily available during warm weather months. While frozen strawberries and preserved jams make it possible to enjoy strawberry flavor year round.

Strawberries are a low-calorie way to satisfy a sweet tooth and make great additions to yogurt, smoothies, cereal and even salads.

Strawberries are a good source of beta-carotene, manganese, folic acid, potassium and vitamins C and K. One cup of sliced strawberries contains approximately 50 calories.

Try these strawberry recipes:
Sensational Strawberry Sorbet
Chocolate Covered Strawberries
Strawberry Apricot Crumble
Strawberry Pistachio Tart
Strawberry Spinach Salad
Strawberry Aqua Fresca
Berry Lime Popsicles

Potatoes

Potatoes are versatile, readily available, inexpensive and filling. Potatoes come in a variety of sizes, shapes and colors and can be baked, boiled and roasted.

While potatoes aren’t unreasonably high in calories, common additions such as butter, cream, mayonnaise and cheese add significant calories and saturated fats. Substituting olive oil for butter and relying on herbs to add flavor results in healthy potato dishes that are still satisfying.

Potatoes are a good source of potassium, folic acid and vitamins B3 and C. One large potato contains approximately 250 calories.

Try these potato recipes:
Roasted New Potatoes
Mediterranean Potato Salad
Potato Leek Soup
New Potato and Pea Salad
Garlic Mashed Potatoes and Greek Yogurt

Cashews

Like most nuts cashews are packed with nutrients, but also high in calories. Fortunately, it only takes a small amount of cashews to add satisfying crunch and flavor to a salad or stir fry.

Cashews can be blended to make a nut butter, spread or dip or added to a smoothie for a rich and creamy treat.

Cashews are a good source of calcium, magnesium, iron, zinc and folic acid. One ounce of raw cashews (about 18 nuts) contains approximately 160 calories.

Try these cashew recipes:
Raw Cashew Cheese
Apple Spinach Salad
Cashew Vegetable Curry
Stir Fried Vegetables with Toasted Cashews
Broccoli with Toasted Cashews
Banana Cashew Smoothie
Homemade Oatmeal with Cashews & Honey

Brown Rice

Brown rice is inexpensive, filling and versatile. Brown rice is processed to remove only the hull, while the bran and germ are left in place. Brown rice is not only more nutritious than white rice, but also more flavorful with a slightly earthy, nutty taste.

Brown rice has a sturdy texture compared to white rice, which is not unpleasant but does take getting used to by those who usually eat white rice. In fact there is a bias against brown rice in many rice eating cultures. Because white rice is more processed than brown rice, it costs more and is therefore viewed as a status symbol. In China brown rice is referred to as rough rice.

Long grain brown rice is most commonly available and is used for most rice dishes. Short grain brown rice becomes sticky when cooked and is ideal for sushi.

Brown rice is a good source of calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, folic acid and vitamins B3, B5 and B6. One cup of cooked long grain brown rice contains just over 200 calories.

Try these brown rice recipes:
Brown Rice & Black Beans
Moroccan-style Stuffed Peppers
Brown Rice & Vegetable Pilaf
Mexican Brown Rice Salad
Brown Rice Salad with Sprouts & Seeds
Brown Rice Breakfast Bowl
Creamy Brown Rice Pudding