recipes
Folate
Get the facts, get the recipe!
What is It?
Folate, also called Folic Acid or Vitamin B9,
is a B complex vitamin recognized
as a key nutrient in human health. Folate
is the natural version found in foods, while
folic acid is man made and added to foods.
Health Benefits
Folate is important for cell growth,
metabolism, and supports nervous system
health. Folate also supports overall
cardiovascular health with a specific
emphasis on red blood cell production.
It is also important for reproductive health;
women deficient in folate increase the
risk for neural tube defects in the
developing fetus.
Food Sources
Folate can be found in lentils, asparagus,
spinach, broccoli, romaine lettuce, parsley,
pinto beans, chick peas, black beans,
kidney beans, papaya, bell peppers, and
summer squash.
Hearty Lentil
& Sweet Potato Soup
1 tbsp. olive oil
4 leeks, cut into ¼ inch
half moons
1 can whole tomatoes (28 oz.)
6 cups water
2 sweet potatoes, peeled
and cut into ½ inch pieces
½ cup brown lentils
1 bunch kale, stems
removed and leaves cut
2 cloves garlic, minced
1 tbsp. fresh thyme
2 tsp. ground cumin
Dash salt & pepper
¼ cup Parmesan
1.
Heat the oil in a large saucepan over medium heat. Add
leeks and cook until softened (about 3 or 4 minutes).
2. Add tomatoes and cook, breaking them up with a spoon
for 5 minutes.
3. Add 6 cups water and bring to a boil. Stir in sweet
potatoes, kale, lentils, thyme, cumin, and garlic. Season
to taste with salt and pepper.
4. Simmer until lentils are tender (about 25 to 30 min).
Spoon into bowls and top with Parmesan.
enhance magazine | JULY 2016
41