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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

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
Servings1
Calories Per Serving334
Total Fat21g32%
Sugar22gN/A
Saturated3g13%
Protein9g17%
Carbs36g12%
Vitamin A618µg69%
Vitamin B60.5mg23.4%
Vitamin C115mg100%
Vitamin E6mg32%
Vitamin K214µg100%
Calcium165mg17%
Fiber12g48%
Folate (food)251µgN/A
Folate equivalent (total)251µg63%
Iron3mg17%
Magnesium158mg40%
Monounsaturated13gN/A
Niacin (B3)4mg18%
Phosphorus201mg29%
Polyunsaturated4gN/A
Potassium1567mg45%
Riboflavin (B2)0.5mg26.5%
Sodium188mg8%
Thiamin (B1)0.2mg14.9%
Zinc2mg11%