Recipes with foods with folic acid to recover their levels

Vitamin B9 or folic acid is a key part of a balanced diet. In these delicious recipes you can get it from the foods that contain it the most.

Do you need to increase your blood levels of folic acid? Food can help you a lot. However, you should know that folic acid is water-soluble and sensitive to light and heat. Thus, apart from choosing the right foods, it is advisable to use them well.

• Vegetables should be kept away from light and consumed in the shortest possible time.
• The best option is to eat raw leafy greens of vegetables, fruit and nuts, and subject to short and soft cooking foods that allow it. Steaming is adequate, also a boil in little water and sautéed with wok.

These recipes with ingredients rich in folic acid and cooked in the most appropriate way will help you obtain optimal levels of folic acid.

BROCCOLI AND ALMOND TARTS

INGREDIENTS (FOR 4 PEOPLE):

• 1 broccoli
• 2 leeks
• 4 eggs
• 200 ml vegetable milk
• 10 g flour
• 50 g vegetable cheese type ball
• 30 g sliced almonds
• 8 piquillo peppers
• 4 tablespoons olive oil
• pepper
• salt

For the dough:

• 100 g almond powder
• 150 g flour
• 1 egg
• 50 ml oil
• salt

PREPARATION (25′ + 20′ COOKING + 20′ STANDBY):

1. Mix the flour, almond and a pinch of salt in a bowl. Open a hole in the middle, add the oil and egg to it, and knead well with your hands. If the dough obtained is sticky, add flour; If it is very dry, water. Form a ball, wrap in plastic kitchen film and let it sit for 20 minutes. Meanwhile preheat the oven.
2. After 20 minutes stretch the dough and grease four individual tarts. They cut four circles of dough of diameter greater than that of the tarts and line one by one with the circles. Press on the dough to adhere to the walls, prick the bottom and bake for about ten minutes at 170 ºC.
3. Taking advantage of the baking time, prepare the filling. Wash the leeks and cut them into thin slices, sauté in a little oil without taking color and, once made, sprinkle with flour and cover with milk. Let thicken, salt and pepper and remove from heat. Then add the lightly beaten eggs and mix without foaming. Separate the broccoli into bunches and blanch about five minutes in boiling water.
4. Fill the tarts with the leek base and place the broccoli on top. Sprinkle with some ball cheese and bake another ten minutes. At the last moment add the sliced almonds to roast lightly. Serve the hot tarts with a piquillo pepper sauce, crushed with olive oil and a little salt.

VARIANT:

Broccoli can be combined with romanesco cabbage or cauliflower.

NUTRITIONAL INFORMATION:

• Folic acid per serving: 200 mcg. Covers l00% of daily needs
• Calories: 669

COUNTRY SALAD

INGREDIENTS (FOR 4 PEOPLE):

• 150 g arugula
• 1 red endive
• 2 artichokes
• 8 green asparagus
• 1 small sweet potato
• 6 cherry tomatoes
• 2 tablespoons balsamic vinegar
• 8 tablespoons walnut oil
• 1 lemon
• olive oil
• salt

PREPARATION (15′ + 25′ COOKING):

1. Wash the asparagus, remove the hard, whitish part of the base of the stem and steam it for about ten minutes or until al dente. Remove from steam and reserve. If you want to stop cooking, it is advisable to pass them immediately through cold water. Clean the artichokes well by removing the stem and all the outer leaves until you reach the heart. Cut the hearts into very thin slices, with the help, if possible, of an electric cutter. Drizzle the slices with the lemon juice and set aside.
2. Peel the sweet potato and remove the dark parts. With the help of the peeler, go taking out strips along (as if you were still peeling it). Sprinkle those strips with salt and fry in olive oil over medium heat until crispy. Reserve. Wash the cherry tomatoes, fry them also for a scant minute in olive oil and drain on kitchen paper.
3. Wash the arugula well by immersing it in cold water and, if you see any stem that is too thick, remove it. Wash the endive and cut into thin strips.
4. To finish, assemble the salad mixing the arugula with the artichoke, endive, tomatoes and sweet potato, place the asparagus on top and season with salt, balsamic vinegar and walnut oil.

VARIANTS:

• Instead of arugula, any other tender leafy vegetable, especially spinach, can be used.
• Walnut oil can be substituted for sesame or olive oil and, in that case, add some chopped walnuts.

NUTRITIONAL INFORMATION:

• Folic acid per serving: 106 mcg. Covers 53% of daily needs
• Calories: 270

NEST OF BEANS WITH MUSHROOMS

INGREDIENTS (FOR 4 PEOPLE):

• 800 g green beans
• 200 g fresh mushrooms
• 1 leek
• 1 red bell pepper
• 1 small sprouted soy tray
• 30 g pumpkin seeds
• 30 g sunflower seeds
• 40 ml olive oil
• salt

PREPARATION (20′ + 10′ COOKING):

1. Wash the leek, remove the green part and divide into two or three pieces, which you will cut in turn into thin strips. Wash the beans and cut them into long strips a little diagonally, blanch for eight minutes and cool.
2. Wash the mushrooms and cut them into slices. Cut the pepper into strips of about three centimeters and set aside.
3. In a deep-frying pan, sauté the leek. When it softens add the pepper and keep over medium heat so that it is done little by little. After about four or five minutes add the mushrooms, let them take color and pour the pumpkin and sunflower seeds. After giving a couple of turns to the ingredients of the pan, add the beans and finally the bean sprouts. Finish cooking with a couple more minutes and remove from heat.
4. Rectify salt and serve in individual bowls with vegetables grouped in the form of a nest.

VARIANT:

It admits other vegetables, such as tirabeques or zucchini, and instead of mushrooms shitake mushrooms or mushrooms can be used.

NUTRITIONAL INFORMATION:

• Folic acid per serving: 187 mcg. Covers 93% of daily needs
• Calories: 191

MELON FLOWER AND MANGO WITH HONEY

INGREDIENTS (FOR 4 PEOPLE):

• 1 handle to the point
• 1/2 yellow melon
• 2 tablespoons honey
• 40 g pine nuts

PREPARATION (20′):

1. Open the melon wide, peel it and cut into thin slices. Peel the handle and cut it into narrow, thin slices. Toast the pine nuts and set aside.
2. Assemble dessert on individual plates. At the base put a slice of melon and superimpose the remaining ones folding them like petals. Above dispose, open, the handle. Sprinkle with honey and distribute the pine nuts on top.

NUTRITIONAL INFORMATION:

• Folic acid per serving: 65 mcg. Covers 33% of daily needs
• Calories: 224.