Simple High Folate Spinach and Beet Salad

Folate get’s a lot of attention when it comes to pregnancy. We know that folate can play a role in reducing the risk of Neural Tube Defects, but it is also an important nutrient for many other reasons! Getting adequate amounts of folate in your diet is also important for preventing anemia, promoting normal ovulation in women, and promoting sperm health in men!

Folate is a water soluble vitamin, and it cannot be stored in our bodies - so we need to make sure we are eating folate rich foods every day. This simple salad recipe below includes some high folate foods, to help you meet that need.

If you’re wondering how much folate you should aim for from food, the recommended intake is 400mcg/day for men and women 19 and older, 600mcg/day for adult pregnant women, and 500mcg/day for adult breastfeeding women. Remember - women who could become pregnant, or are pregnant or breastfeeding should also be taking a daily supplement.

Recipe:

Ingredients:

• 2 cups raw spinach (~120mcg folate)

• 1/2 cup cooked beets (~70mcg folate)

• 1/2 cup cooked and rinsed lentils (can use canned) (~170mcg folate)

• 2 tablespoons sunflower seeds, without shell (~35mcg folate)

Salad Dressing:

• 1/4 cup lemon juice

• 1/3 cup extra virgin olive oil

• 1 clove garlic, minced

• 1 teaspoon dijon mustard

• 1/2 teaspoon maple syrup

• salt and pepper to taste

Directions:

Mix salad ingredients together in a bowl. In a small mason jar, shake together the salad dressing ingredients - this will provide more than needed for the one salad, but can be stored in the fridge and used for a few days. The added fat from the olive oil, and the vitamin c from the lemon juice, will not only add flavour but also help with nutrient absorption from the salad!

This salad provides you with approximately 395 mcg folate - making it an easy way to help meet your daily needs.