folic acid – Page 3

Broccoli

Broccoli is a versatile, readily available and long lasting enough to still be in good shape towards the end of your grocery week.

Broccoli is low calorie and packed with nutrition, but unfortunately broccoli is often smothered in cheese and cream, resulting in a high fat, high calorie dish. Better ways to enjoy broccoli, include raw in salads, steamed with herbs and lemon, or stir fried in broth or a small amount of oil. Broccoli can even be grilled or used to top pizzas.

Broccoli is a good source of calcium, chromium, magnesium, phosphorus, beta-carotene, folic acid and vitamins B3, B5 and C. One cup of chopped raw broccoli contains approximately 35 calories.

Try this broccoli recipes:
Broccoli Slaw with Cranberry Orange Dressing
Roasted Broccoli and Walnuts
Curried Broccoli Couscous
Lemony Braised Broccoli
Tofu and Broccoli Stir Fry

Oranges & Tangerines

Oranges and tangerines are winter season fruits that are available nearly year round in many grocery stores due to cold storage and imports. Oranges and tangerines are colorful, flavorful and nutritious. Navel and clementine oranges are popular for eating, while valencia oranges make excellent juice.

Although orange juice is popular, eating the whole fruit provides valuable fiber. Oranges and tangerines are a good source of calcium, potassium, beta-carotene, folic acid and vitamin C. One large orange contains approximately 100 calories.

Try these orange recipes:
Spinach and Orange Salad
Orange Soy Dressing
Festive Beet and Citrus Salad
Mexican Fruit Cocktail
Quinoa Salad with Oranges, Beets & Pomegranate
Colorful Orange Salad

Almonds

Like most nuts almonds are packed with nutrients, but also relatively high in fat and calories.

For those who are trying to maintain or lose weight, it’s best to consume almonds in moderation as a portion-controlled snack or as a garnish for salads, grains or cooked vegetables. For those who are trying to gain weight or need extra protein, almonds and other nuts are an excellent option.

Almonds are a good source of protein, calcium, magnesium, phosphorus, potassium, zinc, iron, folic acid and vitamins B2, B3 and E. One ounce of almonds (approximately 23 nuts) contains 163 calories.

Once only found in health food stores, both almond butter and almond milk are now readily available and make healthy and interesting substitutes for peanut butter and dairy milk.

Try these almond recipes:
Asian Noodle Bowl with Spicy Almond Sauce
Wild Rice Risotto with Almonds and Spring Vegetables
Almond Citrus Salad
Quick Cinnamon Almond Rice Pudding
Almond Honey Power Bars
Banana Almond Smoothie

Avocado

Although avocadoes are a seasonal, warm weather fruit, many grocery markets import avocadoes year round. In fact, January is the peak time for avocado demand in the United States due to the tradition of serving guacamole on Super Bowl Sunday.

Avocadoes are high in calories, but packed with healthy fats and nutrients. One medium sized avocado contains approximately 300 calories. Avocadoes are a good source of iron, copper, phosphorus, potassium, beta carotene, folic acid, vitamins B3, B6, K an E.

Because ripe avocadoes are fragile, the avocadoes in stores are often under-ripe. Fortunately, most avocadoes will ripen well after a few days at room temperature. Dark skin and soft, but not mushy, flesh indicates that a avocado is ripe and ready to cut, prepare and eat.

Avocado flesh browns quickly so don’t cut or mash ahead of time. When making guacamole the addition of lemon juice and storage in a container with minimal air space will reduce browning.

Avocadoes make a satisfying addition to salads and sandwiches and are an excellent way to add a creamy texture to non-dairy smoothies. If you’re concerned about the calories in your favorite guacamole, mix it half and half with non fat Greek-style yogurt.

Try these avocado recipes:
Perfect Guacamole
Orange and Avocado Salad
Avocado Lettuce and Tomato Sandwich
Southwestern Corn & Avocado Salad
Avocado Toast
Hummus Cucumber Avocado Wrap