Folate-Rich Smoothie Recipe

Staff Writer
Folate-Rich Smoothie Recipe
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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
334
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.

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.

Nutritional Facts

Total Fat
21g
32%
Sugar
22g
N/A
Saturated Fat
3g
13%
Protein
9g
17%
Carbs
36g
12%
Vitamin A
618µg
69%
Vitamin B6
0.5mg
23.4%
Vitamin C
115mg
100%
Vitamin E
6mg
32%
Vitamin K
214µg
100%
Calcium
165mg
17%
Fiber
12g
48%
Folate (food)
251µg
N/A
Folate equivalent (total)
251µg
63%
Iron
3mg
17%
Magnesium
158mg
40%
Monounsaturated
13g
N/A
Niacin (B3)
4mg
18%
Phosphorus
201mg
29%
Polyunsaturated
4g
N/A
Potassium
1567mg
45%
Riboflavin (B2)
0.5mg
26.5%
Sodium
188mg
8%
Thiamin (B1)
0.2mg
14.9%
Zinc
2mg
11%

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