Folate Recipes

From The New Detox Diet: The Complete Guide for Lifelong Vitality with Recipes, Menus, and Detox Plans by Elson Haas and Daniella Chace (Celestial Arts, 2006)

Pea Hummus

This brilliant green dip is fresh, filling, and perfect for entertaining. Serve with colorful vegetable slices as an appetizer or afternoon snack.

  • 2 cups fresh or frozen peas
  • 2 cloves of garlic
  • Juice of half a lemon
  • 2 tablespoons toasted tahini
  • Salt and pepper to taste
  • 1 tablespoon ground cumin


  • 1 tablespoon extravirgin olive oil

Mix all ingredients in a blender or food processor until smooth. Serve in a bowl with baby carrots, celery sticks, or slices of sweet red, orange, or yellow bell peppers. Serves 4.

Get Your Greens!

Try topping mixed greens or spinach, both high in folate, with the following dressings.

Green Salad with Ginger Garlic Dressing

  • Half orange
  • 2-inch piece fresh gingerroot, peeled
  • 5 cloves garlic
  • 2 tablespoons Balsamic vinegar
  • 2 tablespoons extravirgin olive oil
  • Juice of a quarter lemon
  • 6 cups organic mixed greens, washed and chopped


  • 1 tablespoon Tamari soy sauce

Peel the orange by cutting off just the brightly colored part of the peel, leaving the inner white pithy part, which contains all of its beneficial bioflavonoids. Combine all ingredients except the mixed greens and blend for 30 seconds to 1 minute. If you prefer a creamier dressing, blend longer. To thin the dressing, add a tablespoon of water and blend again. Toss with mixed greens and serve. Serves 6.

Lemon and Olive Oil Dressing

This light dressing is the perfect finish for summer salads.

  • Juice of 1 lemon
  • 4 tablespoons extravirgin olive oil
  • Sea salt to taste

Combine the lemon juice and olive oil, add salt to taste, whisk together, toss with mixed greens, and serve. You can also simply sprinkle each ingredient onto the salad separately, then toss well. Serves 4.

Sensational Smoothies

Smoothies are a great way to get many nutrients, including folate, in one glass. Try these recipes for a delicious snack or meal.

Orange Banana Cream Smoothie

  • 1 cup fortified orange juice
  • 1 fresh or frozen peeled banana
  • 3 tablespoons protein powder
  • 1 tablespoon flaxseed oil
  • 1 tablespoon nutritional yeast
  • 1 tablespoon toasted wheat germ

Blend and serve. Serves 1.

Ruby Orange Icy

  • 1 cup fortified orange juice
  • 1 blood orange, peeled, sectioned, and frozen


  • ½ cup ice cubes
  • ¼ teaspoon vanilla extract

Blend and serve. Serves 1.

Neuro Generator

  • ½ cup mango juice
  • ½ cup peach juice
  • ¼ cup frozen apple juice concentrate
  • ½ cup ice cubes
  • 2 tablespoons orange-flavored fish oil (such as Coromega)
  • 1 teaspoon nutritional yeast

Blend and serve. Serves 2.