Folate, which is also known as vitamin B9, is a vital nutrient that your body needs for DNA synthesis repair, and for the production of red and white cells in the bone marrow. Folate is especially important during pregnancy and infancy because it helps with healthy growth of the fetus and children. Pregnant women are often recommended to consume folate rich foods and supplements so as to prevent birth abnormalities of the brain and spine in the fetus.
The rest of us also should have folate rich foods because of the above mentioned reasons and because it plays a role in the synthesis of neurotransmitters, which are important for mental health and to prevent cognitive decline. Folate also plays a crucial role in reducing the risk of cardiovascular disease by breaking down an amino acid. homocysteine.
You can incorporate folate in your diet through supplements if your doctor recommends it, or through regular food. That means consuming leafy greens, cruciferous vegetables, citrus fruits, beans and peas, nuts and seeds, coconut, and whole grains. Animal products like liver, eggs, and seafood also contain folate, as do dairy products like milk, cheese and yogurt. You can also follow these delicious yet nutritious quick dessert recipes to maintain a balanced diet and lifestyle.
Haupia
Ingredients:
- 1 can full fat coconut milk
- 5 tbsp cornstarch
- 5 tbsp granulated sugar
- 177 ml water
Instructions:
- Transfer the contents of the can into a saucepan on low heat.
- Then add cornstarch, granulated sugar, and water in a large bowl. Mix well.
- When the coconut milk begins to simmer, add the cornstarch and sugar liquid into this.
- Keep whisking the mixture until the sugar dissolves and everything is fully incorporated.
- The coconut mixture will eventually thicken and take on a pudding-like consistency.
- Transfer the pudding into an 8x8 inch cake tin. Smoothen the top with a spatula.
- Cover the top of the pudding with cling film and then refrigerate for about 30 minutes or until the pudding has completely set.
- Then demold this, cut the haupia into squares.
Avocado Chocolate Mousse
Ingredients:
- 2 ripe avocados (around 240 g)
- 50 g Cadbury Cocoa Powder
- 3-4 tbsp milk
- 1/2 tsp vanilla extract
- 1/8 tsp salt
- 60 ml pure maple syrup
Instructions:
- Slice the avocados and remove the stones.
- Then add all the ingredients into a food processor and blend until smooth and glossy.
- Transfer into serving bowls, and refrigerate.
- Garnish with chocolate shavings and some fresh fruit like strawberries and blueberries before serving.
Kidney Bean Brownies
Ingredients:
- 425 g cooked kidney beans
- 64 g creamy peanut butter
- 2 tbsp cocoa powder
- 49 g instant oats
- 1/4 tsp salt
- 67 g brown sugar
- 60 ml coconut oil
- 2 tsp vanilla extract
- 35 g chocolate chips
Instructions:
- Soak the kidney beans overnight, then cook them in the pressure cooker for 3-4 whistles. Drain the water and set the kidney beans aside. They should be fully cooked through and mushy.
- Preheat the oven to 190 C, and line the bottom and sides of a cake tin with parchment paper.
- Add all of the ingredients, except the chocolate chips, into a food processor and blend until smooth.
- Transfer the batter into a mixing bowl, then mix in the chocolate chips.
- Add the brownie batter into the cake tin and smoothen the top with a spatula.
- Bake the brownies in the preheated oven for 16 to 18 minutes.
- Once done, let them cool down, then cut into squares.
Mango Kale Smoothie Bowl
Ingredients:
- 480 g chopped kale
- 240 g chopped, frozen mango
- ½ frozen banana
- ½ avocado
- 2 tbsp creamy peanut butter
- 2 tsp honey
- 120 ml water
Topping options:
- sliced fruits
- nuts
- nut butters
- chia seeds
- hemp seeds
- berries
Instructions:
- Prepare the ingredients in advance, then add them into a food processor or a high speed blender until smooth and creamy.
Add the smoothie into a bowl and garnish with any of the above topping options.