January's Nutritious Nibble is in honor of National Birth Defect Awareness Month and National Folic Acid Awareness Week (January 28). This tasty, satisfying recipe is loaded with foods high in folic acid. Folic acid (& folate- the form naturally occurring in the body) is a B vitamin that in adequate amounts just prior to and during pregnancy protects against birth defects such as neural tube & congenital heart defects and cleft lip.  This protective role has led to increased dietary recommendations and folic acid supplementation in various foods.  This recipe has lentils, beets, Brussels sprouts, cauliflower & greens all foods naturally high in folate.  Just one serving will make it easy for you to reach the daily recommended allowance of 400 micrograms (mcg).Ingredients:1½ cups green (French) lentils2 quarts water1 bay leaf3 tablespoons olive oil1 tablespoon country Dijon mustard2 tablespoons lemon juice1 clove garlic, minced1 cup fresh baby beets, peeled, chopped1 cup fresh Brussels sprouts, halved1 cup fresh cauliflower florets1 medium red onion, quartered & separated1 cup fresh kale, spinach or parsley, choppedsalt and pepper, to tasteDirections:

1. Preheat oven to 425° F.
2. Rinse lentils thoroughly.  Bring lentils, water and bay leaf to a boil for 30 minutes, then simmer until tender.  Drain and remove the bay leaf.
3. Combine the olive oil, lemon juice, mustard and garlic. Pour over the warm lentils and toss.
4. While lentils are cooking, wash & trim beets, sprouts, cauliflower & onion.  Spray shallow cooking sheet or roasting pan with olive oil cooking spray.  Spread out vegetable assortment on prepared pan and spray with more of the olive oil cooking spray.
5. Roast vegetables in the oven for 30-40 minutes or until tender.  Stir vegetable assortment halfway through cooking time to ensure even cooking.
6. In a large bowl toss the dressed lentils with the roasted vegetables and chopped greens (kales, spinach, parsley, etc). Add salt & pepper to taste.

Makes 6 servingsNutrition facts per serving: 348 calories, 18 gm protein, 47 gm carbohydrates, 10 gm fat (<2 gm saturated fat), 22 gm fiber, 165 mg sodium, 357 mcg folate