This fresh eat will help you beat the heat with its chilled ingredients and effortless prep. It’s easy on your wallet and your waistline with in-season, nutrient-dense foods. Plus, we love it for its folic-acid-filled nutrients, which help hearing health!
FOLIC ACID’S FUNCTION
Folic acid is manmade from folate. This B vitamin is proven to help prevent high-frequency hearing loss, which is the varying inability to perceive high-pitched sounds and consonants. It helps keep up blood flow to the inner ear, which is essential to hearing health. It’s also useful in preventing heart disease, stroke, and dementia. Older adults need 400 micrograms of folic acid every day for good health.
GET THE GOODS
Here’s how to ensure you’re picking the cream of the crop.
- GRAPEFRUIT: Pick one with a smooth, firm, bruise-free peel, that feels heavy for its size. One grapefruit provides 30 micrograms (mcg) of folate, or 8 percent of your daily value.
- RASPBERRIES: Pick plump and firm raspberries, and don’t wash them until they are ready to eat. One cup of raspberries has 14 mcg of folate, which is 4 percent of your daily value.
- BEETS: Choose beets with firm, smooth skins, and make sure the leaves haven’t wilted. Since beets take a while to roast, try vacuum-sealed packages — for a taste that can’t be beat! (We had to.) Eating one cup of boiled beets will provide you with approximately 136 mcg of folate, giving you 34 percent of your daily need.
- AVOCADOS: To find a ripe one, press very gently near the stem. If it gives a little, it’s ready. Avocados have more folate in them than any other fruit at 45 mcg per half cup.
Picnic-Perfect Side Dish
RASPBERRY-GRAPEFRUIT SALAD Serves 12
- 1 pound Baby arugula (or baby kale)
- 4 Large beets (roasted 1–1½ hours at 375°, or canned or packaged)
- 2 Large grapefruits (peel, seed, pith removed), diced
- 2 Avocados, diced
- 6 Scallions, sliced very thin
- 1 cup Raspberries
Place baby arugula in a large bowl, followed by beets, grapefruit, avocado, and scallions. Toss with desired dressing (we suggest something raspberry or blueberry). Add the raspberries as carefully as you can, trying not to break them.
WITH SO MANY COLORS IN THIS COLLECTION, you’re sure to attract not only everyone’s eyes but also their compliments. Share on our Facebook page pictures of the picnic, potluck, or party where you tried out this recipe.