Folate Filled Stir-Fry

Guest post by Angel White

Angel White is a recent graduate of Johnson and Wales University, with a degree in Culinary Arts.  After graduation, she began working for Bells Best Berries, managing the picking and packing of produce for our local chefs, as well as our CSA.  She ensures that anything we pick, pack and send to customers is beautiful.  She has great creative cooking ideas for the produce we grow, and will likely be a frequent contributor to our website.  She also is expecting a baby!

Folate Filled Stir Fry

Recently finding out that I’ll be a new mom soon got me thinking about what foods are not only good for me, but also the most beneficial for the baby.  I don’t think of myself as a crazy “health nut”, but I do see myself as a careful eater who tries to eat healthy.  So, I asked around and did some reading.  It seems that getting enough folate is really important to pregnant women.  Not only does folate help babies grow and develop, it allows the body to perform essential functions, such as DNA repair for athletes, and can help deter memory problems in the elderly.    

Here are some of the foods especially high in folate that you should enjoy in your diet:  

  1. Leafy greens.  You can sauté them, eat raw, or lightly dressed.  
  2. Asparagus.  This is great on the grill, especially with the 1-2-3 marinade!  
  3. Broccoli.  This is great stir-fried with a little sesame oil, some soy sauce, and ginger.  
  4. Citrus.  
  5. Beans, peas, and other legumes.  When served with a grain it makes a complete protein.  No meat needed.
  6. Seeds and nuts.  This included sunflower seeds, almonds, walnuts, pistachios, pumpkin seeds and many others.  Toss them in salads or add to almost any dish for a delightful crunch and nutty flavor.  Try tossing them in the blender until they are smooth.  Then add equal amounts of whole wheat flour, smashed banana, oats, and soy or almond milk.  This makes the perfect vegan banana bread.  
  7. Eggs.  Be sure to get the kind from hens that are raised outdoors (ask Robin to include them with your CSA!).  Try them poached, scrambled, over easy, or in an omelet.  Not only do eggs have folate, they also are loaded with other essential fats and vitamins. 

thumbnail

Folate Filled Stir Fry

Ingredients:

  • 1 cup chopped kale
  • 1 cup chopped beet tops
  • 1 cup chopped broccoli
  • ½ cup green peas
  • A few orange segments
  • A handful of sunflower seeds
  • 3 cloves of chopped garlic
  • 2 chunks of chopped ginger
  • ¼ cup of soy sauce or tamari
  • ¼ cup of sesame oil.

Instructions:

  • Add the ginger, garlic, sesame oil and seeds to a wok or large frying pan at high heat.  Cook until getting toasty and fragrant.  
  • Add the broccoli and cook until bright green.
  • Add the kale, beet tops and peas.  Constantly stir until everything is tender and the greens wilted.  
  • Remove from heat and add the soy sauce.
  • Garnish with citrus segments and serve with some yummy rice or quinoa

Eat your folate rich foods!

Angel

Want to know more about folate and folic acid supplements?  Check out this link that our good friend Organiceater shared with us.  The best way to get your nutrition is though eating healthy nutrient dense foods.  https://chriskresser.com/folate-vs-folic-acid

Folate Filled Stir Fry
Write a review
Print
Ingredients
  1. 1 cup chopped kale
  2. 1 cup chopped beet tops
  3. 1 cup chopped broccoli
  4. ½ cup green peas
  5. A few orange segments
  6. A handful of sunflower seeds
  7. 3 cloves of chopped garlic
  8. 2 chunks of chopped ginger
  9. ¼ cup of soy sauce or tamari
  10. ¼ cup of sesame oil.
Instructions
  1. Add the ginger, garlic, sesame oil and seeds to a wok or large frying pan at high heat. Cook until getting toasty and fragrant.
  2. Add the broccoli and cook until bright green.
  3. Add the kale, beet tops and peas. Constantly stir until everything is tender and the greens wilted.
  4. Remove from heat and add the soy sauce.
  5. Garnish with citrus segments and serve with some yummy rice or quinoa
  6. Eat your folate rich foods!
  7. Angel
Notes
  1. Want to know more about folate and folic acid supplements? Check out this link that our good friend @organic eater shared with us. The best way to get your nutrition is though eating healthy nutrient dense foods. https://chriskresser.com/folate-vs-folic-acid/
Bell's Best Berries http://bellsbestberries.com/
Share this with a friend!Pin on Pinterest0Share on Facebook2Tweet about this on Twitter0Buffer this pageEmail this to someone
This entry was posted in cooking tips, guest post, recipes, vegetable tips and tagged , . Bookmark the permalink.

One Response to Folate Filled Stir-Fry

  1. MOM says:

    This sounds delicious! I think I’m going to make this!

Leave a Reply

Your email address will not be published. Required fields are marked *