Folate-Rich Smoothie Recipe
May 12, 2014
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.
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%