Add a Side of Folic Acid to Your Meal

With temperatures on the rise, a great way to add folic acid to your diet is with some folate-rich, healthy side dishes that can also fill in as light lunches.

We’ve found three great recipes you can try for yourself and share with others!

 

Orange and Thyme Roasted Carrots and Beetroots

A perfect side dish or healthy light-lunch option.

  • 1 bunch of carrots, trimmed
  • 500g mixed baby beetroot, scrubbed, trimmed
  • 2 tbs olive oil
  • Juice of 1 orange
  • 2 tbs balsamic vinegar
  • 1 tbs honey
  • ½ bunch thyme

Preheat the oven to 375°F.

Bring a saucepan of salted water to boil, then par-boil the carrots for 5 minutes or until just tender. Remove with a slotted spoon and set aside to cool.

Add the beetroot to the saucepan and par-boil for 10-12 minutes until just tender, then remove and allow to cool.

Once cool, peel the beetroots, then place in a roasting pan with the carrots.

Drizzle both with the olive oil, orange juice, balsamic vinegar, and honey, then toss well to combine. Season with sea salt and freshly ground black pepper, then spread the thyme sprigs throughout. Bake for 20 minutes, turning once, until tender.

(Recipe courtesy: https://bit.ly/2qsJLQi)

 

Fried Brussels Sprouts with Lemon, Mint and Buttermilk

A healthy, hearty dish that will change the way you think about Brussels sprouts.

  • 3 tbs olive oil
  • 500g Brussels sprouts, trimmed, cut in half lengthways
  • 2 garlic cloves, roughly chopped
  • Pared zest of 1 lemon
  • 2 bay leaves
  • 1/3 cup (25g) finely grated parmesan
  • 1/4 bunch mint, leaves finely shredded
  • 1/3 cup (80ml) buttermilk
  • 1/2 tsp Dijon mustard
  • 1 tbs crème fraiche
  • 1/2 tsp lemon juice

First, preheat the oven to 400°F.

Next, make the dressing. place the buttermilk, Dijon mustard, crème fraiche, lemon juice, and 1 tbs of olive oil in a small food processor and whiz until smooth. Season with salt and pepper and set aside.

Heat oil in a large ovenproof frypan over medium-high heat. Add the sprouts, garlic, lemon zest, and bay leaf, and cook. Turn the ingredients for 3-4 minutes until lightly caramelized. Transfer the frypan to the oven and bake for 8-10 minutes until golden and al dente.

Remove Brussels sprouts from the oven but keep the oven on. In a large bowl, add the sprouts mixture with the dressing and toss, then return all to the frypan. Sprinkle with parmesan, then return to oven for 3-4 minutes until parmesan is melted and golden and dressing is slightly thickened. Remove, toss in mint, and serve.

(Recipe courtesy: https://bit.ly/2JKx1w8)

 

Avocado and Green Apple Salad

An easy to make, fresh and delicious salad perfect as a side or light meal.

  • 1 tsp finely grated ginger
  • 1 tbs extra virgin olive oil
  • ½ tsp caster sugar
  • 1 tsp soy sauce
  • 1 tbs lime juice
  • 2 handfuls of watercress, sprigs picked
  • 2 ripe avocados, sliced
  • 1 Granny Smith apple, cut into matchsticks

To make the dressing, whisk together the ginger, oil, sugar, soy sauce, and lime juice in a bowl, then season with salt.

Arrange the watercress on a platter, then top it with the avocado and apple. Spoon over the dressing. Season with pepper and serve.

(Recipe courtesy: https://bit.ly/2GWCxy6)

 

While adding folate rich dishes to your diet is a great, it’s also important to add folic acid to your daily regimen.