Recipes to Help Supply Your Diet with Folic Acid

Almost all adults need a sufficient amount of folic acid in their diet. With the convenience of fast foods and prepared foods many may be lacking in this very important B vitamin. Taking supplements is a good way to provide all needed vitamins and minerals. However, if your family likes a good home-cooked meal you may want to add these recipes to your weekly menu plans.

Three-Bean Enchiladas

1 Tablespoon Olive oil

½ cup Chopped onion

½ cup each Kidney, navy and black canned beans, rinsed and drained

½ cup Brown rice, cooled (cooked and cooled)

½ cup Shredded cheddar cheese

2 Tablespoons Canned chilies - any strength desired

¼ cup Chopped cilantro

1 cup Salsa

4 Corn tortillas

1 cup Spanish style tomato sauce (rotel)

Heat oven to 375 degrees. Spray baking dish with non-stick product.

Heat the oil in a large nonstick skillet. Add onions and sauté for two minutes.

Add beans and sauté over low heat for two minutes. Place mixture into a large bowl and add the rice, cheese, cilantro, chilies and ½ cup of salsa.

Divide the mixture among the tortillas, roll up and place into baking dish.

Pour tomato sauce over tortillas, and sprinkle with remaining cheese.

Bake for 15- 20 minutes.

Top with remaining salsa if desired. Serves 4

　

Fresh Spinach Salad with Cranberries

Combine the a (6 ounce) package of fresh spinach, with 1/3 cup cranrasins, 1/3 English walnuts in a large bowl. Add 1/3 cup of raspberry vinaigrette dressing and toss until spinach is evenly coated. Garnish with 1 Tablespoon of Romano cheese. Serve immediately. Serves 4

Lentils With Smoked Ham

2 cups Lentils

1 small Onion, chopped

3 cloves Garlic

1 Red pepper, chopped (or less - to taste)

1 Green bell, chopped

1 Teaspoon Salt

½ Teaspoon Ground pepper - Black or white

½ Teaspoon Liquid hot pepper sauce (Tabasco)

1 Teaspoon Cumin

1 pound Smoked ham, diced

1 small can Tomato paste

1 Cup Water

Combine all ingredients in crock pot and cook on LOW 8 hours or (HIGH 4 hours).