One More Spoon Open the app

Nutrient collection · every recipe serves 2

Folate-Rich Recipes

Folate builds the neural tube in the very first weeks of pregnancy - often before a positive test. These recipes put the richest food sources (lentils, leafy greens, beans, eggs) on the table, alongside the 400 microgram folic acid supplement health agencies recommend.

Cook these in the free interactive app: filter by diet, allergies, time and nutrients, plan your week, and turn any recipe into a shopping list.
Open in the app
Big-Batch Minestrone Lunch Big-Batch Minestrone A giant pot of vegetables, beans and pasta that feeds you for days - the food equivalent of someone helping out. 45 min Easy Vegan Black Bean & Corn Burrito Bowls Dinner Black Bean & Corn Burrito Bowls Spiced black beans, charred corn and rice with all the burrito fixings in a bowl - assembly-line dinner that feeds the week. 30 min Easy Vegetarian Chicken, Avocado & Quinoa Lunch Bowl Lunch Chicken, Avocado & Quinoa Lunch Bowl Herby quinoa under sliced chicken, avocado and charred corn with a lime dressing - the meal-prep bowl that never gets boring. 30 min Easy Omnivore Chickpea 'Tuna-Style' Salad Sandwiches Lunch Chickpea 'Tuna-Style' Salad Sandwiches Mashed chickpeas with yogurt, dill and celery in soft wholegrain bread - the deli sandwich, minus the mercury math. 10 min Easy Vegetarian Coconut Chickpea & Spinach Curry with Jasmine Rice Dinner Coconut Chickpea & Spinach Curry with Jasmine Rice The back-pocket coconut chickpea curry - 30 minutes, one pot, pantry-only, and quietly loaded with iron and folate. 30 min Easy Vegan Egg-Fried Rice with Peas & Spring Greens Lunch Egg-Fried Rice with Peas & Spring Greens Proper egg-fried rice from yesterday's rice with peas, greens and sesame - the fastest real lunch a tired kitchen can produce. 15 min Easy Vegetarian Garlic Butter Cod with Crushed Potatoes & Greens Dinner Garlic Butter Cod with Crushed Potatoes & Greens Pan-fried cod basted in lemony garlic butter over crushed potatoes and buttered greens - a bistro dinner in half an hour. 35 min Easy Pescatarian Ginger & Lemon Overnight Oats Breakfast Ginger & Lemon Overnight Oats Cold, gentle and gingery - built for queasy first-trimester mornings when hot food smells are the enemy. 10 min Easy Vegan Green Monster Freezer Smoothie Packs Breakfast Green Monster Freezer Smoothie Packs Pre-bagged freezer packs of spinach, mango, banana and seeds that blend into a sweet green smoothie - zero-decision mornings. 8 min Easy Vegan Iron-Recovery Green Smoothie Breakfast Iron-Recovery Green Smoothie Spinach, mango, dates and fortified milk blended sweet and cold - a one-hand breakfast that quietly restocks iron after birth. 6 min Easy Vegan Lentil & Mushroom Ragu with Tagliatelle Dinner Lentil & Mushroom Ragu with Tagliatelle A deep, slow-simmered lentil and mushroom ragu that eats like the meat version - freezer-friendly and quietly iron-loaded. 45 min Medium Vegan Lentil & Vegetable Soup with Wholegrain Bread Lunch Lentil & Vegetable Soup with Wholegrain Bread A big pot of folate and iron that reheats all week - the workhorse lunch of pregnancy. 40 min Easy Vegan Lentil, Spinach & Lemon Soup Lunch Lentil, Spinach & Lemon Soup A bright red-lentil soup finished with lemon and a tangle of spinach - the iron-first lunch this whole collection is built around. 35 min Easy Vegan Mediterranean Chickpea & Feta Salad Lunch Mediterranean Chickpea & Feta Salad Chickpeas, cucumber, tomatoes and feta in a lemon-oregano dressing - the ten-minute lunch that covers folate, fiber and calcium in one bowl. 15 min Easy Vegetarian One-Pot Chicken, Lemon & Orzo Dinner One-Pot Chicken, Lemon & Orzo Chicken, orzo and greens in one pot - twenty minutes hands-on, one pan to wash, four portions out. 40 min Easy Omnivore One-Tray Chicken & Rainbow Vegetables Dinner One-Tray Chicken & Rainbow Vegetables Chicken thighs roasted over five colors of vegetables - one tray, no thinking, nothing to stand over. 45 min Easy Omnivore Orange, Carrot & Ginger Smoothie with Hemp Breakfast Orange, Carrot & Ginger Smoothie with Hemp A sunrise-colored blend of orange, carrot, ginger and hemp seeds - bright, fast, and secretly full of fiber. 5 min Easy Vegan Spinach & Sun-Dried Tomato Egg Bites Breakfast Spinach & Sun-Dried Tomato Egg Bites Little baked egg cups with spinach, sun-dried tomato and cheddar - make a tray, eat them warm or cold for three mornings. 30 min Easy Vegetarian Spinach, Feta & Avocado Omelette Breakfast Spinach, Feta & Avocado Omelette Eggs for choline and B12, spinach for folate, avocado for healthy fats - a preconception trifecta in one pan. 15 min Easy Vegetarian Sweet Potato, Chickpea & Peanut Stew (African-Style) Dinner Sweet Potato, Chickpea & Peanut Stew (African-Style) A West African-inspired peanut stew with sweet potato, chickpeas and greens - deeply savory, gently spiced and stubbornly nourishing. 45 min Easy Vegan Turmeric Red Lentil & Spinach Stew Lunch Turmeric Red Lentil & Spinach Stew The one deliberately legume-heavy meal of the week - red lentils are among the richest whole-food sources of folate and iron. 35 min Easy Vegan Aubergine & Chickpea Tagine-Style Stew Dinner Members Aubergine & Chickpea Tagine-Style Stew Soft aubergine and chickpeas in a cinnamon-spiked tomato stew with apricots - sweet, smoky North African comfort from one pot. 45 min Easy Vegan Aubergine Parmigiana with White Beans Dinner Members Aubergine Parmigiana with White Beans Roasted aubergine layered with tomato sauce, mozzarella and Parmesan, with white beans folded in for substance - Sunday-worthy and freezer-ready. 70 min Medium Vegetarian Avocado & White Bean Smash Cups Snack Members Avocado & White Bean Smash Cups Avocado mashed with white beans, lime and coriander into little pots with veg dippers - guacamole's higher-fiber cousin. 10 min Easy Vegan Avocado Deviled Eggs Snack Members Avocado Deviled Eggs Deviled eggs with avocado standing in for mayo - choline and folate in a snack that actually keeps you full. 20 min Easy Vegetarian Baked Cod with Crushed Potatoes & Peas Dinner Members Baked Cod with Crushed Potatoes & Peas Flaky white fish, buttery crushed potatoes and sweet peas - comfort-food levels of iodine for the baby's brain. 35 min Easy Pescatarian Baked Feta & Cherry Tomato Orzo Dinner Members Baked Feta & Cherry Tomato Orzo A whole block of feta baked amid bursting cherry tomatoes, stirred into orzo right in the dish - the viral dinner that deserved it. 35 min Easy Vegetarian Baked Fish & Chips with Mushy Peas Dinner Members Baked Fish & Chips with Mushy Peas Crisp oven chips, panko-crusted cod and proper minted mushy peas - Friday chippy joy, rebuilt in a home oven. 50 min Medium Pescatarian Baked Salmon with Greens & Herbed Quinoa Dinner Members Baked Salmon with Greens & Herbed Quinoa The DHA dinner - salmon for the milk supply's omega-3s, greens and quinoa for everything else. 30 min Medium Pescatarian Baked Sweet Potato with Spiced Chickpeas & Tahini Lunch Members Baked Sweet Potato with Spiced Chickpeas & Tahini A slow-burning, fiber-rich lunch with beta-carotene from the sweet potato and folate from the chickpeas. 50 min Easy Vegan Beef & Broccoli in Black Pepper Sauce with Rice Dinner Members Beef & Broccoli in Black Pepper Sauce with Rice Glossy black-pepper beef with broccoli over steamed rice - the takeout order that cooks faster at home and restocks your iron doing it. 30 min Medium Omnivore Beef & Broccoli Grain Bowl with Tamari Dressing Lunch Members Beef & Broccoli Grain Bowl with Tamari Dressing Seared beef strips over brown rice and broccoli with a gingery tamari dressing - the most absorbable iron on the menu, boxed for lunch. 30 min Medium Omnivore Beef & Broccoli Stir-Fry with Brown Rice Lunch Members Beef & Broccoli Stir-Fry with Brown Rice Quick-seared beef and broccoli over brown rice - heme iron for the trimesters when your blood volume grows by half. 25 min Medium Omnivore Beef & Vegetable Udon Stir-Fry Dinner Members Beef & Vegetable Udon Stir-Fry Chewy udon tossed with seared beef, peppers and pak choi in a glossy ginger-tamari sauce - the twenty-minute dinner with an iron agenda. 25 min Medium Omnivore Beef, Broccoli & Cashew Stir-Fry with Noodles Dinner Members Beef, Broccoli & Cashew Stir-Fry with Noodles Quick-seared beef with broccoli, cashews and egg noodles in a ginger-tamari sauce - faster than delivery, twice the iron. 25 min Medium Omnivore Beet, Lentil & Goat Cheese Salad Lunch Members Beet, Lentil & Goat Cheese Salad Earthy beets and Puy lentils with creamy goat cheese, walnuts and a mustardy dressing - a bistro salad from pantry shortcuts. 15 min Easy Vegetarian Beet, Orange & Puy Lentil Salad with Goat Cheese Lunch Members Beet, Orange & Puy Lentil Salad with Goat Cheese Earthy lentils and beets with orange segments, goat cheese and walnuts - an iron-and-folate salad dressed like it's going somewhere. 20 min Easy Vegetarian Berry, Spinach & Nut Butter Smoothie Bowl Breakfast Members Berry, Spinach & Nut Butter Smoothie Bowl For mornings with zero time - folate from spinach, antioxidants from berries, enough protein and fat to be a real meal. 5 min Easy Vegetarian Big Greek-Style Stuffed Peppers with Feta Crumb Dinner Members Big Greek-Style Stuffed Peppers with Feta Crumb Peppers packed with herby rice, chickpeas, raisins and pine nuts under a feta crumb - a vegetarian centerpiece that reheats gracefully. 60 min Medium Vegetarian Black Bean & Sweet Potato Enchiladas Dinner Members Black Bean & Sweet Potato Enchiladas Tortillas rolled around spiced black beans and roasted sweet potato, baked under sauce and bubbling cheese - worth every minute. 55 min Medium Vegetarian Blueberry Buckwheat Pancakes Breakfast Members Blueberry Buckwheat Pancakes Whole-grain pancakes with a berry lid - slow carbs that hold blood sugar steady through the morning. 25 min Medium Vegetarian Broccoli & Cheddar Baked Potatoes Lunch Members Broccoli & Cheddar Baked Potatoes Crisp-skinned baked potatoes with steamed broccoli folded into sharp cheddar and yogurt - comfort food with its vegetables built in. 60 min Easy Vegetarian Broccoli & White Bean Melt Flatbreads Lunch Members Broccoli & White Bean Melt Flatbreads Garlicky smashed white beans and charred broccoli under bubbling mozzarella on flatbreads - a green-forward lunch with melt appeal. 20 min Easy Vegetarian Broccoli, Cheddar & Potato Soup Lunch Members Broccoli, Cheddar & Potato Soup A velvety broccoli and potato soup with sharp cheddar melted through - the green soup that wins over people who avoid green soup. 35 min Easy Vegetarian Bulgur, Pomegranate & Pistachio Herb Salad Lunch Members Bulgur, Pomegranate & Pistachio Herb Salad A jeweled bulgur salad heavy on parsley and mint, bright with pomegranate and crunchy with pistachios - keeps for days, delights for all of them. 25 min Easy Vegan Butternut & Black Bean Chili with Cornbread-Style Polenta Dinner Members Butternut & Black Bean Chili with Cornbread-Style Polenta A smoky butternut and black bean chili with baked polenta wedges standing in for cornbread - plant-based bonfire food. 55 min Easy Vegan Butternut, Sage & White Bean Orzotto Lunch Members Butternut, Sage & White Bean Orzotto Orzo cooked risotto-style with roasted butternut, sage and white beans, finished with Parmesan - autumn comfort with a fiber count. 45 min Medium Vegetarian Caprese Farro Bowl with White Beans Lunch Members Caprese Farro Bowl with White Beans Chewy farro with mozzarella, tomatoes, basil and white beans in a balsamic dressing - caprese that counts as a full lunch. 30 min Easy Vegetarian Caprese Orzo with White Beans & Spinach Lunch Members Caprese Orzo with White Beans & Spinach Warm orzo folded with mozzarella, tomatoes, spinach and white beans - caprese comfort that holds up in tomorrow's lunchbox. 25 min Easy Vegetarian Caprese Stuffed Avocados with Balsamic Lunch Members Caprese Stuffed Avocados with Balsamic Avocado halves filled with mozzarella pearls, tomatoes and basil under balsamic - a no-cook lunch that photographs itself. 10 min Easy Vegetarian Carrot, Orange & Ginger Sunrise Juice-Style Smoothie Breakfast Members Carrot, Orange & Ginger Sunrise Juice-Style Smoothie Carrot, orange, mango and ginger blended whole - juice-bar brightness with all the fiber left in, plus a bowl of cashews on the side. 7 min Easy Vegan Chicken, Avocado & Quinoa Bowl Lunch Members Chicken, Avocado & Quinoa Bowl A proper protein-forward lunch - recovery runs on protein, and most new mothers under-eat it by a wide margin. 25 min Medium Omnivore Chicken, Avocado & Slaw Wholegrain Wrap Lunch Members Chicken, Avocado & Slaw Wholegrain Wrap Freshly cooked chicken (not deli meat) with crunchy slaw and avocado - a safe, satisfying desk lunch. 15 min Easy Omnivore Chicken Caesar-Style Salad (Pregnancy-Safe) Lunch Members Chicken Caesar-Style Salad (Pregnancy-Safe) Crisp romaine, hot chicken, croutons and a proper-tasting Caesar dressing built on yogurt and Parmesan - no raw egg, no anchovity doubts. 30 min Medium Omnivore Chicken Milanese-Style with Lemon & Rocket (Baked) Dinner Members Chicken Milanese-Style with Lemon & Rocket (Baked) Golden baked breaded chicken with a lemony rocket and Parmesan salad - the schnitzel experience, cooked through and oven-crisped. 35 min Medium Omnivore Chickpea, Spinach & Coconut Curry Dinner Members Chickpea, Spinach & Coconut Curry A 30-minute pantry curry - chickpeas and spinach in mild coconut-tomato sauce, kind to both nausea and constipation. 30 min Easy Vegan Chickpea, Spinach & Sweet Potato Curry Dinner Members Chickpea, Spinach & Sweet Potato Curry A gently spiced coconut curry of chickpeas, sweet potato and spinach - the plant-based dinner that converts skeptics and freezes like a dream. 40 min Easy Vegan Chickpea Flour Pancakes with Spinach & Tomato Breakfast Members Chickpea Flour Pancakes with Spinach & Tomato Savory gluten-free pancakes from chickpea flour, griddled with spinach and served with a quick tomato salsa - an Indian-style start to the day. 20 min Easy Vegan Cold Peanut Noodle Salad with Crispy Tofu Lunch Members Cold Peanut Noodle Salad with Crispy Tofu Cold rice noodles and crispy tofu in a lime-peanut dressing with cabbage and herbs - the fridge lunch you'll fight over. 30 min Easy Vegan Creamy Spinach & Ricotta Stuffed Pasta Shells Dinner Members Creamy Spinach & Ricotta Stuffed Pasta Shells Giant pasta shells filled with lemony spinach-ricotta, baked in tomato sauce under mozzarella - a vegetarian centerpiece worth the shells hunt. 55 min Medium Vegetarian Creamy Tomato & Red Lentil Soup with Grilled Cheese Dippers Lunch Members Creamy Tomato & Red Lentil Soup with Grilled Cheese Dippers Velvety tomato soup thickened with red lentils, plus grilled-cheese soldiers for dunking - nostalgia with an iron upgrade. 40 min Easy Vegetarian Creamy Tomato & White Bean Soup Lunch Members Creamy Tomato & White Bean Soup Smooth, mild and spoonable - a first-trimester-friendly lunch that still smuggles in beans and lycopene. 30 min Easy Vegan Creamy Tuscan White Bean & Kale Skillet Dinner Members Creamy Tuscan White Bean & Kale Skillet White beans and kale in a garlicky sun-dried tomato cream, finished with Parmesan - a fifteen-minute skillet that tastes slow-cooked. 25 min Easy Vegetarian Crispy Spiced Roasted Chickpeas Snack Members Crispy Spiced Roasted Chickpeas Crunchy, salty, poppable - the chip replacement that adds folate, fiber and zinc instead of just salt. 35 min Easy Vegan Edamame & Avocado Smash on Rye Breakfast Members Edamame & Avocado Smash on Rye Bright green edamame crushed with avocado, lemon and mint on dark rye - a plant-protein toast that actually keeps you full. 10 min Easy Vegan Egg & Cress-Style Sandwich with Yogurt Mayo Lunch Members Egg & Cress-Style Sandwich with Yogurt Mayo The nostalgic egg sandwich rebuilt on yogurt-mustard dressing with peppery cress and soft wholegrain bread - fully set, fully satisfying. 15 min Easy Vegetarian Egg-Fried Brown Rice with Peas & Greens Lunch Members Egg-Fried Brown Rice with Peas & Greens The leftovers rescue - day-old rice, frozen peas and eggs become lunch in 15 minutes flat. 15 min Easy Vegetarian Everything-Seasoned Edamame Snack Members Everything-Seasoned Edamame Hot edamame pods tossed in sesame, garlic and flaky salt - the five-minute snack you eat with your hands and finish too fast. 10 min Easy Vegan Fortified Weetabix-Style Wheat Biscuits with Warm Milk & Banana Breakfast Members Fortified Weetabix-Style Wheat Biscuits with Warm Milk & Banana Fortified wheat biscuits softened in warm milk with sliced banana - nursery food, and exactly right for weeks when nothing else appeals. 5 min Easy Vegetarian Freezer-Stash Veggie Chili Dinner Members Freezer-Stash Veggie Chili A mild three-bean chili engineered for the freezer - make it pregnant, eat it postpartum. Or make it now; same idea. 45 min Easy Vegan Garlic Butter Steak Bites with Potatoes & Green Beans Dinner Members Garlic Butter Steak Bites with Potatoes & Green Beans Seared steak bites rolled in garlic-herb butter with crispy potatoes and beans - maximum iron per minute of effort. 35 min Medium Omnivore Gnocchi with Spinach, Tomato & Mozzarella Bake Dinner Members Gnocchi with Spinach, Tomato & Mozzarella Bake Pillowy gnocchi baked in garlicky tomato sauce with spinach and molten mozzarella - fifteen minutes of effort, full trattoria payoff. 35 min Easy Vegetarian Greek Baked Butter Beans with Feta (Gigantes-Style) Dinner Members Greek Baked Butter Beans with Feta (Gigantes-Style) Butter beans baked slowly in a cinnamon-tinged tomato sauce under briny feta - Greek taverna food that costs pennies and freezes whole. 50 min Easy Vegetarian Green Goddess Chicken & Avocado Bowls Lunch Members Green Goddess Chicken & Avocado Bowls Poached chicken and avocado over herby rice with a green goddess yogurt dressing that you will want on everything else too. 30 min Easy Omnivore Green Eggs (Pesto Scramble) on Sourdough Breakfast Members Green Eggs (Pesto Scramble) on Sourdough Soft pesto-swirled scrambled eggs with spinach on thick sourdough - green eggs, no ham, full flavor. 12 min Easy Vegetarian Green Pea & Halloumi Breakfast Bowl Breakfast Members Green Pea & Halloumi Breakfast Bowl Smashed minted peas with golden seared halloumi and a squeeze of lemon - green, salty, fresh, and full of folate. 20 min Easy Vegetarian Green Pea & Mint Smash on Oatcakes Snack Members Green Pea & Mint Smash on Oatcakes A bright pea, mint and lemon smash piled on oatcakes - five minutes from freezer to plate, folate included. 10 min Easy Vegan Green Shakshuka Breakfast Members Green Shakshuka Eggs baked in a garlicky bed of spinach and kale - a folate powerhouse with iron and calcium from the feta. 25 min Medium Vegetarian Halloumi & Roasted Vegetable Salad with Pomegranate Lunch Members Halloumi & Roasted Vegetable Salad with Pomegranate Golden halloumi over sweet roasted vegetables with pomegranate and mint - the vegetarian lunch nobody feels shortchanged by. 30 min Medium Vegetarian Halloumi, Egg & Avocado Breakfast Salad Breakfast Members Halloumi, Egg & Avocado Breakfast Salad Golden halloumi and boiled eggs over avocado, tomatoes and rocket - a fork-and-knife breakfast for slower mornings. 20 min Easy Vegetarian Harissa Chickpea & Halloumi Traybake Couscous Lunch Members Harissa Chickpea & Halloumi Traybake Couscous Harissa-roasted chickpeas, peppers and halloumi tumbled over lemon couscous - one tray, one bowl of couscous, loud flavors. 35 min Easy Vegetarian Harissa Roasted Vegetable & Halloumi Traybake Dinner Members Harissa Roasted Vegetable & Halloumi Traybake Harissa-slicked vegetables roasted until sweet, with golden halloumi added for the final act - one tray, big colors, no fuss. 40 min Easy Vegetarian Hearty Chicken, Kale & White Bean Stew Dinner Members Hearty Chicken, Kale & White Bean Stew A slow-feeling one-pot chicken stew with kale and white beans - the comfort meal of the set, built for batch cooking. 45 min Easy Omnivore Herb-Crusted Salmon with Lentil & Rocket Salad Lunch Members Herb-Crusted Salmon with Lentil & Rocket Salad DHA and vitamin D from the salmon, folate and iron from a modest lentil base - the single best preconception lunch here. 20 min Medium Pescatarian Herbed Ricotta & Asparagus on Sourdough Breakfast Members Herbed Ricotta & Asparagus on Sourdough Charred asparagus over lemony herbed ricotta on thick sourdough toast - spring on a plate, folate in every spear. 15 min Easy Vegetarian Hot-Smoked Mackerel & Beet Rye Plate Lunch Members Hot-Smoked Mackerel & Beet Rye Plate Hot-smoked mackerel with beets, horseradish-mustard yogurt and rye - a Nordic assembly job with an omega-3 headline. 10 min Easy Pescatarian Hummus & Carrot Snack Jars Snack Members Hummus & Carrot Snack Jars Layered jars of hummus, grated carrot and seeds with veg sticks standing in like flowers - the fridge snack that beats the biscuit tin to the punch. 10 min Easy Vegan Hummus & Rainbow Veg Snack Box Snack Members Hummus & Rainbow Veg Snack Box Prep three boxes on Sunday - crunchy vegetables and hummus within arm's reach beat anything you have to make. 10 min Easy Vegan Hummus, Egg & Greens Flatbread Lunch Members Hummus, Egg & Greens Flatbread Warm flatbread swiped with hummus, topped with jammy eggs and dressed greens - lunch from the fridge in ten minutes. 10 min Easy Vegetarian Hummus, Feta & Pomegranate Snack Plate Snack Members Hummus, Feta & Pomegranate Snack Plate A swooshed plate of hummus under feta, pomegranate and warm pita - snack-hour hospitality, even if the guest is just you. 8 min Easy Vegetarian Iron-Boost Spinach & Mushroom Omelette Breakfast Members Iron-Boost Spinach & Mushroom Omelette A well-done omelette loaded with spinach and mushrooms - iron and choline for the trimesters when blood volume soars. 15 min Easy Vegetarian Kimchi-Style Fried Rice Bowls with Fried Egg Lunch Members Kimchi-Style Fried Rice Bowls with Fried Egg Tangy quick-cabbage fried rice under a crispy fried egg - the postpartum version can use real kimchi now, or keep the quick pickle. 20 min Easy Vegetarian Kimchi-Style Fried Rice with Egg Lunch Members Kimchi-Style Fried Rice with Egg Day-old rice fried with cabbage kimchi flavors - gochujang optional - and topped with a fully-set fried egg. Weeknight rescue food. 20 min Easy Vegetarian Lamb & Spinach Curry with Basmati Dinner Members Lamb & Spinach Curry with Basmati Slow-simmered lamb in a spiced tomato gravy with spinach folded through - a saag gosht for home kitchens, and an iron event. 90 min Medium Omnivore Lemon & Herb Roast Chicken Thighs with Smashed Peas Dinner Members Lemon & Herb Roast Chicken Thighs with Smashed Peas Crisp roasted chicken thighs over minted smashed peas with lemony pan juices - a plate that looks cheffy and asks very little. 40 min Easy Omnivore Lentil Bolognese-Loaded Sweet Potatoes Lunch Members Lentil Bolognese-Loaded Sweet Potatoes Baked sweet potatoes split over a rich lentil ragu - two freezer staples colliding into one deeply useful lunch. 55 min Easy Vegan Lentil, Feta & Roasted Pepper Salad Jars Lunch Members Lentil, Feta & Roasted Pepper Salad Jars Four days of lunches made in one go - dressing at the bottom, sturdy things in the middle, leaves on top. 25 min Easy Vegetarian Lentil Tabbouleh with Pomegranate Lunch Members Lentil Tabbouleh with Pomegranate A parsley-heavy tabbouleh where lentils join the bulgur, with pomegranate seeds for sparkle - bright, sharp and iron-rich. 25 min Easy Vegan Loaded Baked Sweet Potatoes with Black Beans & Lime Yogurt Lunch Members Loaded Baked Sweet Potatoes with Black Beans & Lime Yogurt Caramel-soft baked sweet potatoes split over spiced black beans with lime yogurt and coriander - humble, cheap, complete. 55 min Easy Vegetarian Loaded Black Bean Burgers with Avocado Smash Dinner Members Loaded Black Bean Burgers with Avocado Smash Smoky black bean and walnut burgers that hold together, stacked with avocado smash and quick-pickled onions - proper burger night, plants only. 35 min Medium Vegan Mango & Spinach Green Smoothie Breakfast Members Mango & Spinach Green Smoothie A one-hand breakfast that drinks like a treat - folate, calcium and fluids, which count double while breastfeeding. 5 min Easy Vegetarian Mango, Lime & Chili Fruit Cups Snack Members Mango, Lime & Chili Fruit Cups Ripe mango with lime, a breath of chili and flaky salt - the Mexican street-fruit formula that makes fruit disappear fast. 8 min Easy Vegan Mediterranean Baked Cod with Olives & Chickpeas Dinner Members Mediterranean Baked Cod with Olives & Chickpeas A one-tray Mediterranean meal - the eating pattern most consistently linked with better fertility in both partners. 35 min Easy Pescatarian Miso & Seaweed Rice Crackers with Edamame Dip Snack Members Miso & Seaweed Rice Crackers with Edamame Dip A vivid green edamame and miso dip with crisp seaweed rice crackers - the snack that quietly covers iodine, a nutrient most plans forget. 15 min Easy Vegan Miso Aubergine & Brown Rice Bowls Lunch Members Miso Aubergine & Brown Rice Bowls Roasted aubergine lacquered in miso-maple glaze over brown rice with edamame and quick-pickled cucumber - deeply savory plant food. 35 min Easy Vegan Miso Butter Mushrooms on Toast with Spinach Breakfast Members Miso Butter Mushrooms on Toast with Spinach Deeply savory miso-butter mushrooms piled with wilted spinach on thick toast - umami as a morning mood intervention. 15 min Easy Vegetarian Miso Butter Mushrooms with Fried Egg & Greens Breakfast Members Miso Butter Mushrooms with Fried Egg & Greens Savory miso-butter mushrooms with wilted greens and a crisp-edged fried egg - a deeply satisfying umami breakfast. 20 min Easy Vegetarian Miso-Glazed Aubergine with Sesame Rice & Edamame Dinner Members Miso-Glazed Aubergine with Sesame Rice & Edamame Lacquered miso aubergine over sesame rice with edamame and quick pickles - a plant dinner with serious restaurant posture. 40 min Easy Vegan Miso-Glazed Tofu with Sesame Greens Dinner Members Miso-Glazed Tofu with Sesame Greens Caramelized miso tofu over garlicky greens - plant protein with zinc, folate and calcium for meat-free nights. 25 min Medium Vegan Miso Ramen-Style Noodle Bowls with Fully-Set Eggs Dinner Members Miso Ramen-Style Noodle Bowls with Fully-Set Eggs A quick miso broth over ramen noodles with corn, greens, nori and fully-cooked halved eggs - the ramen shop experience, adjusted for now. 35 min Medium Vegetarian Moroccan-Spiced Carrot & Chickpea Salad Lunch Members Moroccan-Spiced Carrot & Chickpea Salad Ribboned carrots and chickpeas in a cumin-orange dressing with dates and almonds - bright, sweet-savory and built to keep. 20 min Easy Vegan Mushroom & Spinach Lasagna Dinner Members Mushroom & Spinach Lasagna Layers of garlicky mushrooms, spinach and creamy bechamel between pasta sheets - a vegetarian lasagna nobody calls a compromise. 75 min Involved Vegetarian Mushroom, Kale & Goat Cheese Frittata Breakfast Members Mushroom, Kale & Goat Cheese Frittata A six-egg frittata with vitamin-D mushrooms, folate-rich kale and creamy goat cheese - hearty enough for a two-meal day. 30 min Medium Vegetarian One-Pot Chicken, Leek & Orzo Dinner Members One-Pot Chicken, Leek & Orzo Chicken thighs braised with leeks, lemon and orzo in one pot until everything is silky - midweek comfort with a Greek accent. 40 min Easy Omnivore One-Pot Orzo Primavera with Lemon & Parmesan Lunch Members One-Pot Orzo Primavera with Lemon & Parmesan Orzo simmered with peas, courgette and asparagus, finished with lemon and Parmesan - spring in a single pan, whatever the month. 25 min Easy Vegetarian Paneer, Pea & Tomato Curry (Matar Paneer-Style) Dinner Members Paneer, Pea & Tomato Curry (Matar Paneer-Style) Golden paneer and sweet peas in a buttery tomato gravy, kept mild on purpose - vegetarian comfort with a calcium spine. 40 min Medium Vegetarian Papaya Boats with Lime, Yogurt & Granola Breakfast Members Papaya Boats with Lime, Yogurt & Granola Ripe papaya halves filled with vanilla yogurt, granola and lime - a spoonable fruit breakfast that looks like a holiday. 8 min Easy Vegetarian Peanut Butter & Banana Oat Smoothie Breakfast Members Peanut Butter & Banana Oat Smoothie Breakfast you can sip - for the weeks when chewing anything before 10am feels ambitious. 5 min Easy Vegan Peanut Butter Ramen-Style Noodle Soup Lunch Members Peanut Butter Ramen-Style Noodle Soup A creamy peanut-miso broth over noodles, greens and corn - the store-cupboard ramen for cold days and long nights. 20 min Easy Vegan Pesto Eggs with Rocket on Toast Breakfast Members Pesto Eggs with Rocket on Toast Eggs fried straight in a spoonful of pesto until set and crisp-edged, piled on toast with peppery rocket - the viral trick that earns its keep. 12 min Easy Vegetarian Pesto Salmon Parcels with Crushed Peas & Potatoes Dinner Members Pesto Salmon Parcels with Crushed Peas & Potatoes Salmon baked in parchment with pesto, lemon and tomatoes over minted crushed peas and potatoes - no smells, no splatter, no washing up. 35 min Easy Pescatarian Pesto Gnocchi Bake with Mozzarella & Green Beans Dinner Members Pesto Gnocchi Bake with Mozzarella & Green Beans Gnocchi, green beans and cherry tomatoes baked in pesto cream under molten mozzarella - fifteen minutes of effort, full comfort payload. 30 min Easy Vegetarian Prawn, Avocado & Quinoa Salad with Lime Lunch Members Prawn, Avocado & Quinoa Salad with Lime Cooked prawns over herby quinoa with avocado, cucumber and a punchy lime dressing - light, cold and mineral-dense. 25 min Easy Pescatarian Prawn, Pea & Lemon Risotto Dinner Members Prawn, Pea & Lemon Risotto A classic lemony prawn and pea risotto stirred to silk - the slow, meditative dinner for evenings when stirring is the therapy. 45 min Medium Pescatarian Puttanesca-Style Spaghetti with White Beans Dinner Members Puttanesca-Style Spaghetti with White Beans A loud pantry puttanesca - olives, capers, chili, garlic - with white beans for body over spaghetti. Fifteen minutes, zero shopping. 25 min Easy Vegan Quinoa Tabbouleh with Grilled Halloumi Lunch Members Quinoa Tabbouleh with Grilled Halloumi A herb-heavy tabbouleh on quinoa with golden halloumi - fresh, salty and completely pregnancy-safe. 25 min Easy Vegetarian Pumpkin, Sage & Ricotta Baked Rigatoni Dinner Members Pumpkin, Sage & Ricotta Baked Rigatoni Rigatoni baked in a silky pumpkin-sage sauce with ricotta pockets and a Parmesan top - autumn's answer to mac and cheese. 50 min Medium Vegetarian Raspberry & White Bean Smoothie Breakfast Members Raspberry & White Bean Smoothie A pink smoothie that hides half a tin of white beans behind raspberries and vanilla - creamy, cold and secretly full of folate. 5 min Easy Vegan Red Pepper & White Bean Shakshuka Breakfast Members Red Pepper & White Bean Shakshuka Eggs simmered in a smoky tomato and red pepper sauce with white beans stirred through - a folate and fiber take on the brunch classic. 30 min Medium Vegetarian Roast Carrot, Lentil & Whipped Feta Plate Lunch Members Roast Carrot, Lentil & Whipped Feta Plate Cumin-roasted carrots over lemony lentils and whipped feta with a honey drizzle - a warm plate that looks like a bistro sent it. 40 min Easy Vegetarian Roast Trout with Root Vegetables & Watercress Dinner Members Roast Trout with Root Vegetables & Watercress Whole-roasted trout fillets over caramelized roots with peppery watercress - vitamin D and DHA in one tray. 40 min Medium Pescatarian Roasted Cauliflower & Chickpea Korma-Style Curry Dinner Members Roasted Cauliflower & Chickpea Korma-Style Curry A gentle cashew-coconut korma with roasted cauliflower and chickpeas - mild, golden and generous, with naan strongly advised. 45 min Easy Vegan Roasted Cauliflower & Freekeh Grain Bowl Lunch Members Roasted Cauliflower & Freekeh Grain Bowl Smoky roasted cauliflower over nutty freekeh with a green tahini sauce - a grain bowl with actual personality. 40 min Medium Vegan Roasted Red Pepper & White Bean Dip with Pita Chips Snack Members Roasted Red Pepper & White Bean Dip with Pita Chips A silky roasted pepper and white bean dip with crisp baked pita chips - bright, smoky and secretly a folate delivery vehicle. 25 min Easy Vegan Roasted Squash, Sage & Barley Risotto-Style Pot Dinner Members Roasted Squash, Sage & Barley Risotto-Style Pot Pearl barley cooked risotto-style with roasted squash, sage and Parmesan - nuttier and more forgiving than the rice version. 50 min Medium Vegetarian Roasted Tomato & Mascarpone Rigatoni with Crispy Kale Dinner Members Roasted Tomato & Mascarpone Rigatoni with Crispy Kale Slow-roasted tomatoes blended with mascarpone into a silky pink sauce, with oven-crisped kale scattered over rigatoni like confetti. 40 min Easy Vegetarian Roasted Tomato & Butter Bean Soup with Cheddar Toast Lunch Members Roasted Tomato & Butter Bean Soup with Cheddar Toast Slow-roasted tomatoes blended with butter beans into a velvety soup, served with proper cheddar toast - a lunch worth the oven time. 50 min Easy Vegetarian Savory Miso Oats with Fully-Set Egg & Greens Breakfast Members Savory Miso Oats with Fully-Set Egg & Greens Silky savory oats stirred with miso, topped with wilted greens, a fully-cooked egg and sesame - congee's weeknight cousin. 15 min Easy Vegetarian Savory Oatmeal with Spinach, Egg & Cheddar Breakfast Members Savory Oatmeal with Spinach, Egg & Cheddar Oats cooked like risotto with spinach and sharp cheddar, topped with a fully-set fried egg - porridge for people who think they hate porridge. 15 min Easy Vegetarian Seared Trout with Brown Butter, Almonds & Greens Dinner Members Seared Trout with Brown Butter, Almonds & Greens Crisp-skinned trout in nutty brown butter with almonds, lemon and wilted spinach - a ten-minute dinner that reads like a bistro bill. 25 min Medium Pescatarian Sausage-Free Rigatoni with Fennel, Chili & Ricotta Dinner Members Sausage-Free Rigatoni with Fennel, Chili & Ricotta Rigatoni in a fennel-seed and tomato sauce with ricotta dollops - all the sausage-pasta satisfaction, none of the sausage. 30 min Easy Vegetarian Sesame Soba Bowl with Edamame & Egg Lunch Members Sesame Soba Bowl with Edamame & Egg Cold sesame noodles with edamame and a jammy egg - eats well at any temperature, which matters when lunch gets interrupted. 20 min Medium Vegetarian Sesame Soba with Edamame & Rainbow Veg Lunch Members Sesame Soba with Edamame & Rainbow Veg Chilled soba noodles with edamame, peppers and carrots in a creamy sesame dressing - cold lunch engineering at its best. 20 min Easy Vegan Shakshuka Verde with Feta Breakfast Members Shakshuka Verde with Feta Eggs set in a gently spiced green sauce of spinach, courgette and herbs with feta - the emerald cousin of the tomato classic. 30 min Medium Vegetarian Slow-Roasted Tomato & Garlic Butter Bean Traybake with Burrata Dinner Members Slow-Roasted Tomato & Garlic Butter Bean Traybake with Burrata Butter beans roasted in slow tomatoes and garlic oil, finished with torn burrata and basil - a traybake that eats like an Italian summer. 50 min Easy Vegetarian Slow-Simmered Beef & Lentil Ragu Dinner Members Slow-Simmered Beef & Lentil Ragu Half beef, half lentils - a ragu that doubles the iron and folate of the classic, over wholewheat pasta. 60 min Medium Omnivore Smashed Cucumber, Edamame & Soba Salad Lunch Members Smashed Cucumber, Edamame & Soba Salad Cold soba noodles with smacked cucumber, edamame and a sesame-tamari dressing - the lunch that improves in the fridge. 20 min Easy Vegan Smoky Roasted Chickpea & Nut Snack Jar Snack Members Smoky Roasted Chickpea & Nut Snack Jar Crunchy roasted chickpeas and mixed nuts in smoked paprika and rosemary - the countertop jar that outcompetes the crisps drawer. 40 min Easy Vegan Spiced Carrot, Red Lentil & Coconut Soup Lunch Members Spiced Carrot, Red Lentil & Coconut Soup A silky carrot and red lentil soup with cumin, ginger and a swirl of coconut - freezer gold, and a stealth iron delivery system. 35 min Easy Vegan Spiced Chickpea & Spinach Filo Pie Dinner Members Spiced Chickpea & Spinach Filo Pie A crackling filo pie of spiced chickpeas, spinach and feta - spanakopita's heartier cousin, portioned for now and frozen for later. 55 min Medium Vegetarian Spiced Red Lentil & Coconut Dal with Naan Lunch Members Spiced Red Lentil & Coconut Dal with Naan A soothing coconut dal, mild by design, with warm naan for scooping - gentle enough for week six, nourishing enough for week thirty-six. 35 min Easy Vegan Spiced Roasted Chickpeas Snack Members Spiced Roasted Chickpeas Crunchy oven-roasted chickpeas with smoked paprika and cumin - the crisp-jar snack that beats the vending machine on every count. 40 min Easy Vegan Spinach & Cheddar Scrambled Egg Muffin Breakfast Members Spinach & Cheddar Scrambled Egg Muffin Fully-set scrambled eggs with wilted spinach and sharp cheddar in a toasted English muffin - a proper choline breakfast in a hand. 15 min Easy Vegetarian Spinach & Feta Quesadillas with Yogurt Dip Lunch Members Spinach & Feta Quesadillas with Yogurt Dip Crisp tortillas sealed around garlicky spinach, feta and mozzarella with a cool yogurt dip - a ten-minute iron-and-calcium double. 20 min Easy Vegetarian Spinach & Paneer Curry with Brown Rice Dinner Members Spinach & Paneer Curry with Brown Rice A homestyle palak paneer - golden-fried paneer in a silky spiced spinach sauce - with nutty brown rice to catch it all. 40 min Medium Vegetarian Spinach & Ricotta Stuffed Pasta Shells Dinner Members Spinach & Ricotta Stuffed Pasta Shells Giant shells filled with lemony spinach-ricotta, baked in tomato sauce - a calcium-and-folate dinner worth the effort. 50 min Involved Vegetarian Spinach & Ricotta Pancake Cannelloni-Style Rolls Lunch Members Spinach & Ricotta Pancake Cannelloni-Style Rolls Savory pancakes rolled around spinach-ricotta filling and baked under tomato sauce - cannelloni's gentler, freezer-friendly cousin. 45 min Medium Vegetarian Spinach & Ricotta Stuffed Sweet Potatoes Lunch Members Spinach & Ricotta Stuffed Sweet Potatoes Roasted sweet potatoes loaded with garlicky spinach and lemon ricotta - a warm, soft, quietly virtuous lunch. 55 min Easy Vegetarian Spinach Dal with Cumin Butter Dinner Members Spinach Dal with Cumin Butter Soft, warming red-lentil dal finished with sizzled cumin butter - iron-rich recovery food that costs almost nothing. 40 min Easy Vegetarian Spinach, Lentil & Sweet Potato Dhansak-Style Curry Dinner Members Spinach, Lentil & Sweet Potato Dhansak-Style Curry A gently sweet-sour lentil and sweet potato curry with spinach - Parsi-inspired, iron-forward, and better on day two. 45 min Easy Vegan Spinach, Mushroom & Gruyere-Style Baked Eggs Breakfast Members Spinach, Mushroom & Gruyere-Style Baked Eggs Eggs baked over garlicky spinach and mushrooms under melted cheese - a weekend skillet that happens to tick four pregnancy nutrients. 30 min Medium Vegetarian Squash, Sage & Cannellini Mash with Garlic Greens Lunch Members Squash, Sage & Cannellini Mash with Garlic Greens Butternut and white beans mashed with sage-infused oil, beside garlicky wilted greens - soft, warm recovery food with structure. 35 min Easy Vegan Sticky Hoisin Meatball Rice Bowls with Broccoli Dinner Members Sticky Hoisin Meatball Rice Bowls with Broccoli Oven meatballs rolled through sticky hoisin glaze over rice and sesame broccoli - freezer-friendly, family-approved, iron-loaded. 40 min Medium Omnivore Sticky Tamari Meatballs with Sesame Greens & Rice Dinner Members Sticky Tamari Meatballs with Sesame Greens & Rice Beef and pork meatballs lacquered in a sticky tamari-ginger glaze with sesame pak choi and rice - better than takeout, richer in iron. 40 min Medium Omnivore Stuffed Portobellos with Spinach, Walnuts & Ricotta Dinner Members Stuffed Portobellos with Spinach, Walnuts & Ricotta Giant portobello caps filled with garlicky spinach, ricotta and toasted walnuts - a vegetarian main that holds the center of the plate. 35 min Easy Vegetarian Sweet Potato & Black Bean Breakfast Hash Breakfast Members Sweet Potato & Black Bean Breakfast Hash Crispy-edged sweet potato and black beans in one pan, topped with eggs cooked right in the hash - hearty enough to carry a morning. 30 min Medium Vegetarian Sweet Potato Falafel-Style Fritter Wraps Lunch Members Sweet Potato Falafel-Style Fritter Wraps Baked sweet potato and chickpea fritters in wraps with tahini sauce and quick pickles - falafel comfort without the deep fryer. 40 min Medium Vegan Tofu & Broccoli Peanut Noodles Dinner Members Tofu & Broccoli Peanut Noodles Crispy tofu and broccoli tossed with noodles in a gingery peanut sauce - the plant-based takeout order you can make faster at home. 25 min Easy Vegan Tofu & Spinach Breakfast Scramble on Toast Breakfast Members Tofu & Spinach Breakfast Scramble on Toast Turmeric-golden tofu scramble with spinach and cherry tomatoes on toast - the plant-based fry-up, iron included. 15 min Easy Vegan Tofu & Vegetable Coconut Curry with Brown Rice Dinner Members Tofu & Vegetable Coconut Curry with Brown Rice A mild golden curry with calcium-set tofu and plenty of vegetables - plant iron, calcium and folate in one bowl. 35 min Medium Vegan Tropical Sunshine Smoothie Bowl Breakfast Members Tropical Sunshine Smoothie Bowl A thick mango-pineapple-banana blend under coconut, kiwi and granola - deliberately bright, which some mornings require. 10 min Easy Vegan Tuna-Free Chickpea Melt Jacket Potatoes Lunch Members Tuna-Free Chickpea Melt Jacket Potatoes Crisp jacket potatoes with lemony chickpea salad and grilled cheddar - canteen comfort rebuilt for recovery weeks. 60 min Easy Vegetarian Tuna-Free Niçoise with Hot-Smoked Trout Lunch Members Tuna-Free Niçoise with Hot-Smoked Trout All the Niçoise pleasures - potatoes, green beans, olives, eggs - with hot-smoked trout standing in for the tuna. 30 min Medium Pescatarian Ultimate Veggie Burgers with Halloumi & Slaw Dinner Members Ultimate Veggie Burgers with Halloumi & Slaw Smoky bean-and-oat burgers stacked with grilled halloumi and crunchy slaw - burger night where every layer pulls weight. 40 min Medium Vegetarian Veggie Breakfast Burrito Breakfast Members Veggie Breakfast Burrito Well-cooked scrambled eggs, black beans and avocado in a wholegrain wrap - a proper appetite-day breakfast. 20 min Medium Vegetarian Veggie Egg Muffins Breakfast Members Veggie Egg Muffins Crustless mini-frittatas that keep three days in the fridge - protein and choline you can eat one-handed, warm or cold. 30 min Easy Vegetarian Veggie Sausage-Free Breakfast Hash with Eggs Breakfast Members Veggie Sausage-Free Breakfast Hash with Eggs A crispy potato, pepper and kale hash with eggs cooked right in the pan - the big weekend breakfast that handles the vegetables too. 35 min Medium Vegetarian Walnut & Lentil Stuffed Peppers Dinner Members Walnut & Lentil Stuffed Peppers Roasted peppers filled with a savory walnut-lentil crumble - folate, plant omega-3s and plenty of antioxidants. 45 min Medium Vegan Warm Kale, Sweet Potato & Halloumi Salad Lunch Members Warm Kale, Sweet Potato & Halloumi Salad Roasted sweet potato and golden halloumi over lemon-massaged kale with pumpkin seeds - a warm salad that eats like a proper meal. 35 min Easy Vegetarian Whipped Cottage Cheese Toast with Tomatoes Breakfast Members Whipped Cottage Cheese Toast with Tomatoes Creamy whipped cottage cheese on seeded wholegrain toast - a calcium hit for the trimester when the baby's bones mineralize. 10 min Easy Vegetarian White Bean & Pesto Smash Wraps Lunch Members White Bean & Pesto Smash Wraps White beans smashed with pesto and lemon, rolled into wraps with rocket and tomatoes - a five-minute lunch with one hand free throughout. 10 min Easy Vegetarian White Bean & Tuna-Style Chickpea Melts Lunch Members White Bean & Tuna-Style Chickpea Melts Mashed chickpeas dressed like a deli tuna salad, piled on toast under bubbling cheddar - a vegetarian melt with real nostalgia. 15 min Easy Vegetarian White Bean, Leek & Cheddar Crumble Pot Dinner Members White Bean, Leek & Cheddar Crumble Pot Creamy leeks and white beans under a savory oat-cheddar crumble - a vegetarian pot pie in spirit, a fiber engine in practice. 45 min Easy Vegetarian White Bean, Tomato & Pesto Soup with Cheese Toast Lunch Members White Bean, Tomato & Pesto Soup with Cheese Toast A quick tomato and white bean soup swirled with pesto, plus a molten cheddar toast for dunking - lunch as a warm blanket. 25 min Easy Vegetarian White Lasagna with Chicken, Spinach & Ricotta Dinner Members White Lasagna with Chicken, Spinach & Ricotta A white lasagna of chicken, spinach and ricotta under nutmeg bechamel - the make-ahead centerpiece for visitors who actually help. 80 min Involved Omnivore Zucchini & Feta Breakfast Fritters Breakfast Members Zucchini & Feta Breakfast Fritters Golden zucchini fritters flecked with feta and dill, served with lemony yogurt - a savory breakfast that sneaks in the greens. 25 min Medium Vegetarian Zucchini, Pea & Mint Orzo Salad Lunch Members Zucchini, Pea & Mint Orzo Salad Warm orzo with griddled zucchini ribbons, peas, mint and feta in a lemony dressing - green, summery and lunchbox-proof. 25 min Easy Vegetarian

Common questions

What is the difference between folate and folic acid?

Folate is the natural form found in food (greens, lentils, beans); folic acid is the synthetic form used in supplements, which is absorbed more reliably. Standard advice is both: a 400 microgram folic acid supplement plus folate-rich food, starting about three months before conception.

Which foods are highest in folate?

Lentils and other legumes, spinach and dark leafy greens, asparagus, avocado, beets and eggs lead the list. Cooking in less water and not overcooking helps preserve it.

Do I still need a folic acid supplement if I eat folate-rich foods?

Yes. Health agencies recommend a 400 microgram folic acid supplement before conception and through early pregnancy regardless of diet - food folate is strong support, not a replacement. Your doctor or midwife may advise a different dose for your situation.

Free guide

The kitchen guide for the whole journey

What to eat (and what to skip) from trying to toddler - the safety rules, the key nutrients, and a week of meals to start with. Free, yours to keep.

One useful email. No spam, unsubscribe anytime.