The Importance of Folic Acid in Pregnancy - Includes Recipes-By Merrion Ultrasound
Packed with valuable information about folic acid, with a superb introduction from a top lecturer & nutritionist, plus recipes.
Packed with valuable information about folic acid, with a superb introduction from a top lecturer & nutritionist, plus recipes.
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FOLATE RECIPES<br />
Pasta Primavera<br />
A lovely summery dish teem<strong>in</strong>g with fresh<br />
vegetables, this is a c<strong>in</strong>ch to prepare and<br />
cook. <strong>The</strong> broccoli, peas and asparagus are all<br />
good sources <strong>of</strong> folic acid and make this a<br />
perfect lunch or supper for vegetarians. Look<br />
out, also, for fortified pastas on the<br />
supermarket shelves, or just use whole-wheat.<br />
Prep time: 10 m<strong>in</strong>utes.<br />
Cook time: 15 m<strong>in</strong>utes<br />
Serves 2-3<br />
Ingredients:<br />
200g pasta shapes <strong>of</strong> your choice<br />
1 small onion, chopped<br />
6-8 asparagus tips<br />
75g sugar snap peas, trimmed<br />
120g sprout<strong>in</strong>g broccoli, trimmed<br />
75g frozen or freshly-shelled peas<br />
Splash white w<strong>in</strong>e<br />
2 tbsp. crème fraiche<br />
Mixed s<strong>of</strong>t herbs, such as parsley, dill, chives.<br />
Method:<br />
Br<strong>in</strong>g a saucepan <strong>of</strong> water to the boil, and<br />
heat a sauté pan over a medium heat. Add a<br />
splash <strong>of</strong> olive oil to the sauté pan and gently<br />
fry the onions until s<strong>of</strong>tened but not coloured.<br />
Cook the pasta accord<strong>in</strong>g to the pack<br />
<strong>in</strong>structions. When there are only 3 m<strong>in</strong>utes<br />
left <strong>of</strong> cook<strong>in</strong>g time, throw <strong>in</strong> the broccoli to<br />
the same pan.<br />
At this po<strong>in</strong>t, add a splash <strong>of</strong> white w<strong>in</strong>e to the<br />
pan with the onions, and bubble for two<br />
m<strong>in</strong>utes before add<strong>in</strong>g the frozen peas and<br />
crème fraiche. Turn down the heat.<br />
For the f<strong>in</strong>al m<strong>in</strong>ute <strong>of</strong> pasta cook<strong>in</strong>g time, add<br />
the sugar snaps and asparagus. Blanch for one<br />
m<strong>in</strong>ute then dra<strong>in</strong> everyth<strong>in</strong>g through a sieve,<br />
reserv<strong>in</strong>g about half a cup <strong>of</strong> pasta water.<br />
Mix the pasta and veggies <strong>in</strong>to the onion, pea<br />
and crème fraiche mix and stir gently to<br />
comb<strong>in</strong>e. Stir through your chosen herbs, then<br />
serve.<br />
Nutritional analysis:<br />
Calories 440, Fat 3g, Carbs 84g, Prote<strong>in</strong> 24g<br />
Folate 211µg<br />
PAGE 13<br />
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