Recipes to improve folate and B-12 intake?

Here are some delicious and nutritious recipes to help you increase your folate and B-12 intake:

1. Folate-Rich Power Smoothie

Ingredients:

- 1 cup unsweetened almond milk

- 1/2 cup frozen strawberries

- 1/2 cup fresh spinach

- 1/2 avocado

- 1 teaspoon ground flaxseed

- 1 tablespoon natural honey

Instructions:

1. Combine all ingredients in a high-speed blender.

2. Blend until smooth and creamy.

3. Enjoy immediately or store in an airtight container in the refrigerator for later.

2. B-12 Loaded Veggie Burger

Ingredients:

- 1 cup cooked lentils

- 1/2 cup cooked brown rice

- 1/2 cup grated carrot

- 1/2 cup chopped onion

- 1/2 cup chopped red bell pepper

- 1/4 cup chopped fresh cilantro

- 1/4 teaspoon ground cumin

- 1/4 teaspoon chili powder

- Salt and black pepper to taste

- 1/4 cup panko breadcrumbs

- 1 tablespoon Worcestershire sauce

- 1 tablespoon olive oil

Instructions:

1. In a large bowl, combine the lentils, brown rice, carrot, onion, red bell pepper, cilantro, cumin, chili powder, salt, and black pepper.

2. Mix until well combined.

3. Add the panko breadcrumbs and Worcestershire sauce, and mix again.

4. Form the mixture into patties.

5. Heat the olive oil in a non-stick skillet over medium heat.

6. Cook the patties for 4-5 minutes on each side, or until golden brown and cooked through.

7. Serve on toasted whole-wheat buns with your favorite toppings.

3. Quinoa Salad with Roasted Veggies and Chickpeas

Ingredients:

- 1 cup quinoa

- 1 cup chopped cooked sweet potato

- 1 cup chopped broccoli florets

- 1/2 cup chopped red onion

- 1/2 cup canned chickpeas, rinsed and drained

- 1/2 cup chopped fresh parsley

- 1/4 cup extra virgin olive oil

- 2 tablespoons lemon juice

- 1 teaspoon dried oregano

- Salt and black pepper to taste

Instructions:

1. Cook the quinoa according to package instructions.

2. Preheat oven to 400°F (200°C).

3. Toss the sweet potato, broccoli, and red onion with olive oil, salt, and black pepper.

4. Spread the vegetables on a baking sheet and roast in the preheated oven for 15-20 minutes, or until tender and browned.

5. Combine the cooked quinoa, roasted vegetables, chickpeas, parsley, olive oil, lemon juice, oregano, salt, and black pepper in a large bowl.

6. Stir until combined.

7. Serve warm or chilled.

4. B-12 Boosting Mushroom and Tofu Stir-Fry

Ingredients:

- 1/2 pound tofu, drained and cut into cubes

- 8 ounces sliced mushrooms

- 1 cup chopped broccoli florets

- 1/2 cup chopped onion

- 1/2 cup chopped red bell pepper

- 1 tablespoon olive oil

- 1/4 cup soy sauce

- 1/4 cup water

- 1 tablespoon cornstarch

- 1 teaspoon ground black pepper

Instructions:

1. Heat the olive oil in a large skillet over medium heat.

2. Add the tofu and cook for 5-7 minutes, or until browned on all sides.

3. Add the mushrooms, broccoli, onion, and red bell pepper, and cook for 5-7 minutes, or until the vegetables are softened.

4. Stir in the soy sauce, water, cornstarch, and black pepper.

5. Bring to a boil, then reduce heat and simmer for 1-2 minutes, stirring occasionally, until the sauce has thickened.

6. Serve over steamed rice or noodles.

5. Folate-Packed Fruit and Yogurt Parfait

Ingredients:

- 1 cup plain Greek yogurt

- 1/2 cup chopped strawberries

- 1/2 cup chopped blueberries

- 1/4 cup chopped bananas

- 1/4 cup granola

- 1 tablespoon honey (optional)

Instructions:

1. Layer the yogurt, strawberries, blueberries, bananas, and granola in a parfait glass or jar.

2. Repeat layers until the glass is full.

3. Drizzle with honey, if desired.

4. Enjoy immediately or store in the refrigerator for later.