Indian Recipes That Are High in Folate

  • Fitterfly - Team Nutrition

  • Posted On October 29, 2017

A blend of all foods rich in folic acid can make your diet rich in folic acid. Use of some most common kitchen ingredients can get you going for the day. A dash of some condiments added to a mixture of nuts, pulses and vegetables make it a splendid combination of Folic acid rich foods.

FITTERFLY RICH RECIPES THAT HELP INCREASE IN FOLATE  

  1. NUTRI-DINK LADOO

Serves: 6 pieces

 Ingredients:

  • Whole wheat flour: 1 cup(50g)
  • Dry dates: 1 cup(50g)
  • Coconut fresh: 2 tablespoon
  • Ghee: 1 tablespoon
  • Sugar: 4 teaspoon
  • Guar gum: 1 tablespoon
  • Til seeds: 1 ½ teaspoon
  • Nutmeg: ½ teaspoon
  • Cardamom: ½ teaspoon

 Method:

  • Powder sugar, dry coconut and edible guar gum separately for a fine powder and keep aside.
  • Dry roast til seeds on low to flame till light brown with a pleasant aroma. Powder the roasted til seeds to be mixed with coconut mixture of the ladoo.
  • Heat a large wok, add measured quantity of ghee and to it add whole wheat flour and keep stirring continuously. Continue roasting for 4-5 minutes without adding more ghee.
  • To the above mixture, add powdered edible gum and continue roasting for 2-3 minutes.
  • Next, add powdered dried dates and roast till soft and easy to bind. Coarse dry Kharik mix can also be used.
  • Now add grated dried coconut along with roased til seed powder to the mixture and and stir continuously for a homogenous mixture.
  • Last but not the least , add powdered sugar, cardamom and nutmeg powder to the mixture for making tasty dink ladoos.
  • Once the ladoo mix is ready, polish your hands with slight ghee to bind soft and delicious dink ladoos into small round balls.
  • Your Nutri-dink ladoos are ready to be served warm. Store in air tight containers to be devoured later.

Nutritive Value per serving (1 ladoo):

Energy

(Kcal)

Carbohydrate

(g)

Protein

(g)

Total Fat

(g)

Calcium

(mg)

Total Folate

(mcg)

125

17

1.3

5

28

38

 

  1. YUMMY CROUSTADES

Pack your regular sandwiches with a new twist of protein packed sprouts and fresh vegetables and make your breakfast and snacks, a healthy experience.

Serves: 3

Ingredients:

  • 4 slices of Multigrain Bread

 Filling

  • ¾ th Cup whole moong- Soak for 6-8 hours/overnight, tie in muslin cloth for sprouts to grow, wait till dry and roast and use.
  • 1 Tbsp oil
  • 2 small chopped spring onions with greens
  • ½ finely chopped green capsicum
  • 10-12 curry leaves
  • 1 chopped green chilli
  • 1 finely chopped carrot
  • 1 finely chopped tomato
  • 1 tsp Soya Sauce
  • 1 cube shredded paneer/cube
  • Salt and pepper as per taste

 Method:

  • Cut the sides of multigrain bread along its length. Brush butter on the cut surface of all 4 pieces and grill the slices till crisp. 
  • For the filling, heat a tbsp oil in a pan, add white of spring onions, capsicum and carrot & green chillies 
  • Cook for 2 mins, stirring. Add dried roasted moong , soya sauce, curry leaves, salt & pepper.Mix well, mashing the sprouts for about 3-4 mins. Add tomatoes, mix.
  • Add greens of spring onion, panner or cheese and mix till light brown. Remove from fire.
  • Spoon this hot mixture into grilled hollowed bread croustades.

 Nutrition Value per serving

Energy(Kcal)

Carbohydrate(g)

Protein(g)

Total Fat(g)

Calcium(mg)

Total Folate (mcg)

230

18

9.3

5.1

113

87.6

 3. NUTRILICIOUS ADAI

Serves: 4 Adai

Ingredients:

  • Ragi - 1/2 cup
  • Raw rice - 1/4 cup
  • Idli rice - 1/4 cup
  • Bengal gram dal - 1/4 cup
  • Tur dal- 1/4th cup
  • Masoor dal -1/4th cup
  • Moong dal - 1/8 cup
  • Red chillies – 1 teaspoon
  • Cumin seeds - 1/2 tsp
  • Curry leaves few
  • Asafoetida - 1/8 tsp
  • Oil – 1 teaspoon
  • Salt as needed
  • Tempering :
  • Mustard seeds - 1 tsp
  • Curry leaves few
  • Cilantro few chopped finely

Method:

  • Wash dhal and rice and ragi separately.
  • Grind cereals like ragi and rice with spices first followed by grinding pulses like moong dal and masoor dal.
  • Grind the cereals and pulses to make a batter 2-3 hours back.
  • Add a teaspoon of oil for tempering and add ingredients for tempering.
  • Put a dash of oil to make delicious adai and enjoy the nutritious feel of a folic acid rich south Indian flavor in your diet.
  • Serve with a tsp of malga podi chutney with ghee or oil to enjoy the dish. o

 Nutrition value per serving

Energy(Kcal)

Carbohydrate(g)

Protein(g)

Total Fat(g)

Calcium(mg)

Total Folate (mcg)

180

22.5

3.69

5.1

8

35

              

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Disclaimer: All information here, including text, images, tables, videos and any other content is for your knowledge only and we do not guarantee any specific result by following these recommendations as it may vary from person to person. The information is not a substitute for qualified medical advice from a doctor or other medical health expert.