Folic acid is an important B vitamin most often focused on while pregnant or breastfeeding, which supports a baby’s development. Everybody needs this B vitamin to make new cells for healthy skin, hair, nails, blood, and other body parts. Folic acid is naturally present in asparagus, brussels sprouts, dark leafy greens, avocados, oranges, nuts, beans and peas. If you don’t get enough folic acid from natural sources, take a supplement, or eat enriched foods like bread, pasta, rice, and cereals.

Avocados play a role in healthy living – serving as a “nutrient booster” to help the body absorb fat-soluble vitamins in foods. Ripe avocados are a great “first food” for babies when they’re ready for soft solids.

Directions:

• Preheat the oven to 375°F. degrees. Spray a 9×9-inch square baking dish with non-stick spray.
• In a large bowl, combine the oats, baking powder, cinnamon, and salt.
• In a food processor, combine the milk, banana, avocado, egg, and vanilla.
• Pour the wet mixture into the dry mixture. Fold in 1-1/2 cups of the berries,
  reserving the last 1/2 cup for topping.
• Bake for 35 to 40 minutes, until the top is nicely golden. Remove from the oven and let cool. Slice into 12 pieces and serve warm.

Ingredients:

• 1 cups all-purpose flour
• 1/2 cup brown sugar
• 1/2 cup oat flour
• 1 Tbsp. chia seeds
• 1 tsp. baking powder
• 1/2 tsp. baking soda
• 1/2 tsp. ground cinnamon

• 1/4 tsp. salt
• 2 large eggs
• 2 very ripe bananas, mashed
• 1/2 cup vegetable oil
• 1 cup blueberries
• 1/2 cup sliced almonds

• 6 large hard cooked eggs, halved
• 1/2 cup plain low-fat Greek yogurt
• 1/4 cup sunflower butter
• 2 Tbsp. honey
• 1/4 tsp. ground cinnamon
• 1/2 (16-ounce) package strawberries, halved
• 1/2 (8-ounce) package Colby Jack cheese cubes
• 12 slices deli ham
• 12 slices deli turkey
• 6 slices Cheddar cheese, quartered

• 1 medium bell pepper, thinly sliced
• 1 small apple, cored and thinly sliced
• 1 cup baby carrots
• 1 cup dark chocolate-covered pretzels
• 1 cup pretzel crackers
• 1 cup red grapes
• 1 cup thinly sliced English cucumber
• 1 cup whole grain crackers
• 2/3 cup roasted salted whole cashews
• 1 cup hummus

Directions:

• Preheat waffle iron. In medium bowl, whisk flour and baking powder. In large bowl, whisk eggs, buttermilk, honey, and butter. Whisk flour mixture into egg mixture until just combined; whisk in cheese. Makes about 2-3/4 cups.
• Spray both sides of waffle iron with cooking spray. Ladle about 2/3 cup batter (depending on size of waffle iron) evenly onto iron, enough to cover the surface; close iron. Cook 5 minutes or until golden brown; repeat with remaining batter to make 3 more waffles. Cut each waffle into 4 wedges to serve.

Ingredients:

• 3 cups apple cider
• 1 cup 100% pure maple syrup
• 1/2 cup coarse ground mustard
• 2 Tbsps. smoked paprika

• 1 Tbsp. garlic powder
• 1 hickory smoked boneless half ham (about 4-1/2 pounds)
• 1 Tbsp. cornstarch

• 1-1/2 cups ham, cubed
• 1 Tbsp. olive oil
• 1 cup onion, chopped
• 3/4 cup bell pepper, chopped
• 2 cloves garlic, minced (approx. 1 tsp.)

• 1 can (14.5 oz.) stewed tomatoes
• 1 can (14 oz.) reduced sodium chicken broth
• 1 tsp. Cajun seasoning
• 1-1/2 cups quick-cooking rice

Directions:

• Prepare pasta as label directs; drain, return to saucepot and cover to keep warm.
• In medium saucepot, heat oil over medium-high heat. Add carrots, celery, and onion; cook 4 minutes or until vegetables begin to soft en, stirring occasionally. Add mushrooms and garlic; cook 4 minutes or until mushrooms begin to soft en, stirring occasionally. Add beef; cook 5 minutes or until browned, breaking up beef with side of spoon. Stir in milk; cook 5 minutes or until most liquid is absorbed, stirring occasionally.
• Reduce heat to low. Stir in tomatoes with their juice and wine; cook 15 minutes, stirring occasionally. Stir in salt and pepper. Makes about 4 cups. Serve over pasta.