Folate-Rich Smoothie Recipe

Folate-Rich Smoothie Recipe
Staff Writer
Thinkstock

Just one of these smoothies will pack about 30% of your needed folate for the day. All of the following nutritional information is derived from The 100 Healthiest foods to Eat During Pregnancy by Johnny Bowden and Allison Tannis

1
Servings
154
Calories Per Serving
Deliver Ingredients

Notes

Folic Acid Contents:

1 cup of raw spinach 60 micrograms or 8% DV
1 cup Romaine lettuce, 80 micgorgrams, 10%
½ cup raw avocado, 45 mcg, 6% DV
¼ medium  cantaloupe, raw, 25 mcg, 3%
Papaya, raw, ½ cup,25 mcg, 3%
1 tablespoon almond butter, 6 mcg folate

Ingredients

  • 1 cup raw spinach
  • 1 cup Romaine lettuce
  • ½ cup raw avocado
  • ¼ medium raw cantaloupe
  • ½ cup raw papaya
  • 1 tablespoon almond butter
  • ½ cup coconut water

Directions

Blend to combine. Add more or less coconut water depending on preferred level of thickness.

Nutritional Facts

Total Fat
9g
13%
Sugar
4g
4%
Saturated Fat
1g
4%
Carbohydrate, by difference
14g
11%
Protein
9g
20%
Vitamin A, RAE
872µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
68mg
91%
Vitamin K (phylloquinone)
879µg
100%
Calcium, Ca
234mg
23%
Choline, total
28mg
7%
Fiber, total dietary
9g
36%
Folate, total
310µg
78%
Iron, Fe
4mg
22%
Magnesium, Mg
148mg
46%
Manganese, Mn
2mg
100%
Niacin
2mg
14%
Pantothenic acid
1mg
20%
Phosphorus, P
192mg
27%
Riboflavin
1mg
91%
Selenium, Se
3µg
5%
Sodium, Na
310mg
21%
Water
377g
14%
Zinc, Zn
2mg
25%

Smoothie Shopping Tip

Buying fruits in season when they are at the peak of their freshness make for great tasting food and can save you money.

Smoothie Cooking Tip

Don’t throw out your overripe fruit – instead blend into a smoothie or salad dressing, add to muffin batter, bake into a cobbler, or boil down with sugar and a little lemon juice to make jam.