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The most basic approach to getting the proper amount of folic acid is to eat foods rich in the nutrient. |
Black Bean and Lentil Supper 210 mcg folic acid This satisfying meatless dish makes enough for dinner, plus extra to tote to work for an easy lunch. |
 florida-agriculture.com
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Nonstick spray coating 2 cups sliced carrots 2 cups sliced fresh mushrooms ½ cup chopped onion 2 cups Florida orange juice ½ teaspoon garlic salt 1 cup dry lentils, rinsed and drained 1 15-ounce can black beans, rinsed and drained 2 cups frozen whole kernel corn 1 cup shredded reduced-fat cheddar cheese (4 ounces) Spray an unheated large saucepan with nonstick coating. Add carrots, mushrooms, and onion; cook over medium heat until tender. Carefully stir in orange juice and garlic salt. Bring to boiling. Add lentils. Return to boiling; reduce heat. Simmer, covered, for 50 minutes. Add black beans and corn. Cook 5 to 10 minutes more or until lentils are tender and liquid is almost absorbed. Stir in ½ cup of the cheese. To serve, sprinkle each serving with some of the remaining cheese. Makes 6 main-dish servings. Courtesy of the Florida Department of Citrus |