Five-Star Nutrition – How To Get Your Proper Daily Dose (Part 5) - FOLATE - Adobo black-eyed peas

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FOLATE

Star quality: On a scale of 1 to 10, how important is this B vitamin? “It’s a 10!” says AllisonTannis, M.S., R.H.N., co-author of The 100 Healthiest Foods to Eat During Pregnancy(Fair Winds Press). “Not only does it prevent spinal bifida, it’s important for the division of cells-something that happens a lot in pregnancy.” Studies show that if moms-to-be got the recommended dose before and during early pregnancy, 70 percent of all neural-tube defects could be prevented. Folic acid, the synthetic form of folate, might also prevent heart defects and cleft lip/palate, plus new research links taking a folic acid supplement before and during early pregnancy to a 40 percent lower risk of autism. Folate provides benefits for you, too, helping to prevent anemia and lowering your risk of breast cancer.

Not only does it prevent spinal bifida, it’s important for the division of cells-something that happens a lot in pregnancy.

Not only does it prevent spinal bifida, it’s important for the division of cells-something that happens a lot in pregnancy.

How much you need: Pregnant, 600 micrograms a day; lactating, 500 micrograms a day

Best sources: Peas, fortified cereals, leafy greens, beans, asparagus, peanuts, oranges, Brussels sprouts, wheat germ

Adobo black-eyed peas

Prep: 5 min. (not counting soaking)

Cook: 75 min

Serves: 6

·         11 cups dried black-eyed peas, soaked overnight

·         2 tablespoons olive oil

·         ½ cup diced onion

·         ½ cup diced red bell pepper

·         2 chipotle peppers in adobo sauce plus 1 tablespoon adobo sauce

·         Pinch of salt and pepper

·         1 15-ounce carton or jar fire-roasted tomatoes

·         ¾ cup corn niblets

·         4 handfuls baby spinach

diced red bell pepper

diced red bell pepper

  1. Drain black-eyed peas. Combine peas and enough water to cover them in a medium pot. Bring to a boil over medium heat, skimming off any foam that may occur during cooking. Reduce heat and cook until tender (about an hour).
  2. Heat olive oil in a skillet over medium heat. Add onions and cook until soft (about 4 minutes). Add red bell pepper, chipotle peppers (if you want a spicer dish, finely chop the chipotle peppers rather than leaving them whole), adobo sauce and salt and pepper; sauté 3 minutes.
  3. Reduce heat; add tomatoes, black-eyed peas and corn and simmer for 5 minutes. Stir in the baby spinach and cook until wilted (about 3 minutes). Serve immediately.

Per serving: 170 calories, 7 g protein, 25 g carbohydrates, 5 g fat (0.5 g saturated fat), 56 mg calcium, 3.2 mg iron, 165 mcg folate, 7 g fiber

 
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