Here are some excellent ideas to incorporate into your meals and snacks that are packed with antioxidants to help you get more antioxidants into your day.
Antioxidant Source: Berries
Quick Tip: Stir raspberries into vanilla yogurt, add whole blueberries to salads, or dress up sliced strawberries with a little honey, balsamic vinegar and black pepper.
Antioxidant Source: Broccoli
Quick Tip: Wrap cooked, chilled broccoli with roasted pepper strips, or toss steamed broccoli with olive oil, chopped black olives and crushed red pepper flakes.
Antioxidant Source: Tomatoes
Quick Tip: Add minced sundried tomatoes to mashed potatoes, or toss Roma tomatoes with chopped fresh basil and olive oil and serve over pasta.
Antioxidant Source: Red Grapes
Quick Tip: Snack on frozen red grapes for a sweet treat, or heat organic red wine with cinnamon sticks and a few whole cloves.
Antioxidant Source: Garlic
Quick Tip: Roast whole heads of garlic until soft, and spread on warm baguette slices or puree roasted peppers with garlic for a fast sauce.
Antioxidant Source: Spinach
Quick Tip: Stir chopped, fresh spinach and crushed walnuts into steamed brown rice, or lightly wilt baby spinach leaves and toss with olive oil.
Antioxidant Source: Tea
Quick Tip: Poach salmon in an infusion of green tea and ginger, or boil soba noodles in green tea and toss with sesame seeds and a dash of toasted sesame oil.
Antioxidant Source: Carrots
Quick Tip: Puree cooked carrots with low-fat chicken broth, rosemary and a dash of cream, or steam whole baby carrots and toss with nutmeg, honey and a little butter.
Antioxidant Source: Soy
Quick Tip: Add cubed tempeh to pasta sauce, spread soy butter on a whole-wheat pita instead of peanut butter, or toss soy sprouts on a salad or in stir-fry dishes.
Antioxidant Source: Whole Grains
Quick Tip: Combine cooked bulgur wheat with chopped parsley, scallions and olive oil, or add raisins, dried apricots and minced basil to brown rice.
Antioxidant Source: Beans
Quick Tip: Make bean cubes. Throw leftover beans with a little vegetable broth in a food processor until it forms a thin paste. Pour into ice cube trays, and then use the frozen cubes to thicken soups and sauces. Substitute beans for meats. Most recipes that call for ground or cubed meats, such as stews and casseroles, also work with beans like lentils, chickpeas, or black beans in the starring role.
Below are some fun recipes to try that are delectable and contain plenty of antioxidants.
Frozen Yogurt Sundae with Blueberry Compote and Glazed Walnuts
Serves 4
1/4 cup sugar, divided
2 teaspoons orange juice
1/4 teaspoon ground cinnamon
1 cup California walnut halves
1/4 cup blueberry preserves
2-1/4 cups fresh blueberries, divided
2 cups frozen vanilla yogurt (low-fat or fat free)
To make glazed walnuts, preheat oven to 350°F. Spray rimmed cookie sheet with non-stick cooking spray. In a small bowl, combine 2 tablespoons sugar with orange juice and cinnamon. Add walnuts; stir until well coated. Spread on prepared baking sheet. Bake until just toasted and aromatic, about 8 minutes. Remove from oven; sprinkle with remaining 2 tablespoons sugar; stir until evenly coated. Cool to room temperature.
To make blueberry compote, in 1-quart glass measuring cup or microwavable bowl, microwave preserves on high power just until melted, about 20 seconds. Fold in 2 cups blueberries and microwave until berries just start to pop, 30 to 60 seconds. Stir gently and cool to room temperature.
To serve, divide blueberry compote among 4 dessert dishes. Scoop frozen yogurt onto compote. Top with glazed walnuts; garnish with remaining 1/4 cup fresh blueberries. Serve immediately.
Note: Both the glazed walnuts and blueberry compote may be prepared ahead of time. Store glazed walnuts in a sealed container in the refrigerator for up to 2 weeks; try as a delicious snack or on salads. Store blueberry compote, covered and refrigerated, for up to three days. Wonderful served warm over pancakes or French toast.
Nutrition per portion: 400 calories, 21g total fat, 4g saturated fat, 0mg cholesterol, 65mg sodium, 52g carbohydrate, 7g fibre, 7g protein
Grilled Chicken with Blueberry, Watermelon and Walnut Salad
Serves 4
1 cup California walnuts, chopped
1/4 cup lime juice
1/4 cup olive oil
2 tablespoons honey
1/2 teaspoon salt
1/4 teaspoon ground black pepper
2 cups seedless watermelon, cubed
1 cup fresh blueberries
1 yellow bell pepper, cut in bite-size pieces
6 cups mixed baby greens
4 grilled chicken breasts
Preheat oven to 350ºF. Spread walnuts in one layer on baking sheet. Bake until just toasted and aromatic, about 8 minutes; remove and let cool.
To prepare the vinaigrette, whisk together lime juice, oil, honey, salt and pepper in a small bowl.
For the salad, in a medium bowl, combine watermelon, blueberries, walnuts and bell pepper; add half of the vinaigrette; toss to coat. In a large bowl, toss greens with remaining vinaigrette. Divide greens among 4 plates; top with fruit and walnut mixture. Slice each chicken breast diagonally and serve with salad.
Tip: Make a double recipe of the vinaigrette, and use half of it for marinating the chicken before grilling. Discard any vinaigrette used for marinating.
Nutrition per portion: 570 calories, 34g total fat, 4.5g saturated fat, 95mg cholesterol, 410mg sodium, 31g carbohydrate, 6g fibre, 40g protein
Calabacitas
This is a creative but traditional South-western dish of sautéed summer squash, onions and peppers as a side or as a vegetarian filling for tacos.
Serves 6
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 poblano or Anaheim chilli pepper, seeded and diced
2 cups diced zucchini
2 cups diced summer squash
1/2 teaspoon salt
2 tablespoons chopped fresh cilantro (optional)
Heat oil in a large, non-stick skillet over medium heat. Add onion and chilli; cook, stirring, until soft, about 4 minutes. Add zucchini, summer squash and salt; cover and cook, stirring once or twice, until tender, about 3 minutes. Remove from the heat and stir in cilantro.
Nutrition per portion: 40 calories; 2 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 4 g carbohydrate; 1 g protein; 1 g fiber; 199 mg sodium; 201 mg potassium.
Nutrition bonus: Vitamin C (30% dv), 0 Carbohydrate Servings
Quinoa & Smoked Tofu Salad
Serves 6
2 cups water
3/4 teaspoon salt, divided
1 cup quinoa, rinsed well (see Tip)
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil
2 small cloves garlic, minced
1/4 teaspoon freshly ground pepper
1 6- or 8-ounce package baked smoked tofu (see Tip), diced
1 small yellow bell pepper, diced
1 cup grape tomatoes, halved
1 cup diced cucumber
1/2 cup chopped fresh parsley
1/2 cup chopped fresh mint
Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes. Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine. You can store this in an airtight container in the refrigerator for up to one day.
Nutrition per portion: 228 calories; 10 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 26 g carbohydrate; 9 g protein; 4 g fiber; 376 mg sodium; 418 mg potassium.
Nutrition bonus: Vitamin C (80% daily value), Iron (25% dv), Vitamin A (20% dv), Magnesium (19% dv).
Curried Chicken with Fresh and Dried Cranberries
Serves 8
3 teaspoons canola oil, divided
2 pounds boneless, skinless chicken breasts, trimmed of fat and cut crosswise into 1/2-inch-thick slices
3 tablespoons mild or medium-hot curry powder, divided
2 teaspoons butter
1 small onion, chopped
1 tablespoon yellow mustard seeds
Generous 1/4 teaspoon ground cardamom or cloves
1 15-ounce can diced tomatoes with mild green chilis
1 1/2 cups reduced-sodium chicken broth
1 1/3 cups sweetened dried cranberries
1 cup cranberries, fresh or frozen, thawed, coarsely chopped
1 tablespoon minced fresh ginger
1/4 teaspoon salt, or to taste
Chopped fresh cilantro leaves for garnish
1. Heat 1-1/2 teaspoons oil in a non-reactive Dutch oven over medium-high heat until hot but not smoking.
2. Add half the chicken pieces and sprinkle with a generous 1/2 teaspoon curry powder.
3. Cook, stirring occasionally, until the chicken is beginning to brown, about 5 minutes.
4. Transfer to a large plate.
5. Add the remaining 1-1/2 teaspoons oil to the pot and heat until hot.
6. Add the remaining chicken; sprinkle with another generous 1/2 teaspoon curry powder and cook, stirring occasionally, until beginning to brown, about 5 minutes. Transfer to the plate.
7. Add butter, onion and mustard seeds to the pot; cook, stirring, until the seeds pop and the onion begins to brown, 2 to 4 minutes.
8. Return the chicken and any accumulated juices to the pot, sprinkle with the remaining curry powder and cardamom (or cloves); stir to coat the chicken with the spices. Cook, stirring, for 1 minute.
9. Stir in tomatoes, broth, dried and fresh cranberries, ginger and salt.
10. Bring to a boil, reduce heat to a simmer and cook, uncovered and stirring occasionally, until the mixture reduces slightly and the chicken is cooked through, 10 to 12 minutes more. Serve with brown basmati rice and garnished with cilantro.
Nutrition per portion: 251 calories, 6 g fat (2 g sat, 2 g mono), 66 mg cholesterol, 25 g carbohydrate, 25 g protein, 4 g fibre, 224 mg sodium, 284 mg potassium
Nutrition Bonus: niacin (50% Daily Value), selenium (32% DV), fibre (15% DV)
Besides making sure we are healthy by eating foods that are abundant in antioxidants, we can also use ingredients that are rich in antioxidants in beauty treatments for optimal health.
Below is a fascinating recipe for a face mask that is natural, easy to make and full of antioxidants.
Green Tea and Chocolate Antioxidant Facial Mask Recipe
Green tea and chocolate are both loaded with antioxidants and fight free radicals that can damage our skin. Green tea is soothing and healing, and it helps clear up acne, combats aging and detoxifies the body. Chocolate, like the red wine, contains phenols, an antioxidant that protects against heart disease. Both green tea and chocolate contain flavonoids, which is an antioxidant that helps slow down the aging process.
For this Recipe you will need:
1 Tbsp. Green Tea Powder
1 Tbsp. Dark Cocoa Powder
Enough Honey to make a thick paste (Preferably Manuka Honey)
Mix green tea powder and cocoa powder with honey and add 2-3 drops essential oils of your choice (optional). Apply liberally on your face, avoiding the eye area, and rinse off after 20 minutes.
This Recipe will make your skin softer and smoother, heal acne, and regular use will delay the signs of aging.
Note: You can use green tea bag (one bag should be enough for this recipe) if you don’t have powdered green tea. Simply cut the tea bag and use a mortar and pestle to make a fine powder.
Resources:
http://www.crumcreek.com/library/antioxidant.html
http://www.northfloridanewsdaily.com/News/2008/0519/home_and_family/165.html
http://www.blisstree.com/articles/12-recipes-for-antioxidant-rich-meals-116/
http://www.eatingwell.com/recipes/collections/healthy_antioxidant_recipes.html
http://www.lifescript.com/Body/Food/Cook/7_Antioxidant-Rich_Recipes.aspx
http://leonsbeautytipsandsecrets.com/green-tea-and-chocolate-antioxidant-facial-mask-recipe/
http://www.manbir-online.com/nutrition/chocolate.htm
http://www.notquitenigella.com/2009/01/10/antioxidant-salad-virtue-after-vice/
http://www.arcamax.com/healthyrecipes/s-389332-837588
http://www.medicinenet.com/script/main/art.asp?articlekey=99057
