Power of the plate: the 10 top antioxidant foods - Recipe

So, here you are, about to begin a new year, and once again you've resolved to take charge of your health--to stock up on supplements, drink lots of water, exercise more and start eating better. But just what does eating "better" mean? It can be as simple as cutting back on sugary snacks and adding an extra piece of fruit to your diet. Even better, it can mean introducing a variety of antioxidant-rich foods into your diet.

Natural protection

We've known for years that antioxidants can help prevent heart disease and cancer, reduce blood pressure and slow the effects of aging. These naturally-occurring compounds protect the body from harmful, excess free radicals, sweeping them up before they can cause damage. And the best way to lay an antioxidant-rich foundation that's inhospitable to toxins and free-radicals is through a combination of whole foods.

Why start with food? When you eat fruits, vegetables, grains and legumes, you're getting an entire range of antioxidant compounds, as well as vitamins, minerals and a hefty dose of fiber. Antioxidants also seem to work well in concert with other food compounds. And researchers recognize that some yet-to-be identified compounds in food may have significant healing benefits.

Ready to make your meals more healing? Here's a list of the top ten antioxidant foods, plus easy ways to incorporate them into your diet:

BERRIES

Few fruits have quite the provocative allure, the fragile charm or the nutrients of berries. They're full of fiber, minerals and vitamins, and loaded with healing antioxidants. Blueberries, raspberries and blackberries are rich in proanthocyanidins, antioxidants that can help prevent cancer and heart disease. Strawberries, raspberries and blackberries contain ellagic acid, a plant compound that combats carcinogens. Blueberries also appear to delay the onset of age-related loss of cognitive function.

QUICK TIPS: Stir raspberries into vanilla yogurt, add whole blueberries to salads, or dress up sliced strawberries with a little honey, balsamic vinegar and black pepper.

BROCCOLI

Maybe you never listened when Mom said "Eat your broccoli." So listen now. Broccoli and other cruciferous vegetables like cabbage, cauliflower and Brussels sprouts, can help prevent cancer and ward off heart disease. Cruciferous vegetables contain a compound called indole-3-carbinol (I3C), a potent antioxidant that breaks down estrogen in the body, that reduce the risk of breast cancer and other estrogen-sensitive cancers, like cancer of the ovaries and cervix. Other studies have shown that broccoli can help fight cervical dysplasia, a precancerous condition. Broccoli also contains other protective constituents like beta-carotene, which can help prevent cancer and heart disease.

QUICK TIPS: Wrap cooked, chilled broccoli with roasted red pepper strips, or toss steamed broccoli with olive oil, chopped black olives and crushed red pepper flakes.

TOMATOES

Tomatoes are fast becoming one of our favorite modern foods, and for good reason--they can ward off certain kinds of cancer, prevent macular degeneration and cataracts, and help maintain mental function as we age. Tomatoes contain lycopene, a relatively rare member of the carotenoid family, also found in pink grapefruit and is twice as powerful as beta-carotene. Studies have shown that men who eat more tomatoes or tomato sauce have significantly lower rates of prostate cancer. Other studies suggest lycopene can help prevent lung, colon and breast cancers. Tomatoes also contain the antioxidant glutathione, which helps boost immune function.

Note: cooked tomatoes are preferable, since heat allows more desirable antioxidants in tomatoes to be made available to the body. And because lycopene is fat-soluble, eating tomatoes with oil can improve absorption.

QUICK TIPS: Add minced sundried tomatoes to mashed potatoes, or toss diced Roma tomatoes with chopped fresh basil and olive oil and serve over whole wheat pasta.

RED GRAPES

A little red wine can keep your heart beating longer and stronger. Why? Mostly because of substances called resveratrol and quercetin found in red grapes. These potent antioxidants boost heart health by acting as free-radical scavengers, reducing platelet aggregation and helping blood vessels remain open and flexible. Resveratrol can also protect against cancer and reduce the risk of inflammatory diseases, gastric ulcers, stroke and even osteoporosis.

QUICK TIPS: Snack on frozen red grapes for a sweet treat, or heat organic red wine with cinnamon sticks and a few whole cloves.

GARLIC

The "stinking rose," perhaps the world's oldest medicinal and culinary herb, is packed with antioxidants that can help fend off cancer, heart disease and the effects of aging. The sulfur compounds that give garlic its pungent odor are thought to be responsible for its healing benefits. Studies have shown that garlic keeps the heart healthy by lowering cholesterol levels, reducing blood pressure, fighting free radicals and keeping blood from clotting. Other studies suggest that eating garlic regularly can help prevent cancer. It also has potent anti-fungal properties and can help treat asthma and yeast infections.

QUICK TIPS: Roast whole heads of garlic until soft, and spread on warm baguette slices or puree roasted red peppers with garlic for a fast sauce.

SPINACH

Popeye may have thought eating spinach gave him strength, but it also allowed him to hit a nutritional jackpot. Because lutein (an antioxidant found in spinach) is the main pigment in the macula--the region of maximum visual sensitivity--it can help protect your vision. Studies have shown that people who eat spinach are less likely to develop cataracts and macular degeneration, the two most common causes of vision loss. Lutein appears to work by shielding the retina from sun damage and fighting tree radicals that can harm the eyes. Some preliminary studies have suggested that lutein can also help prevent heart disease.

QUICK TIPS: Stir chopped, fresh spinach and crushed walnuts into steamed brown rice, or lightly wilt baby spinach leaves and toss with olive oil.

TEA

The most frequently consumed beverage in the world may also be one of the best ways to prevent a number of degenerative diseases. Tea has been shown to significantly reduce the risk of cancer, heart disease, stroke and other diseases. It was originally thought that green tea had more antioxidants than black tea, but recent studies suggest that they are equally beneficial. The catechins in green tea are oxidized in the manufacturing process of black tea, forming free radical-fighting theaflavins.

QUICK TIPS: 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.

CARROTS

Carrots are loaded with a potent antioxidant called beta-carotene, a member of the healing family of carotenoids. Also found in beets, sweet potatoes and other yellow-orange vegetables, beta carotene provides protection against: cancer, especially lung, bladder, breast, esophageal and stomach cancers; heart disease, and the progression of arthritis by as much as 70 percent. It also boosts immune response in people with HIV.

Note: Cooked carrots have considerably higher levels of antioxidants than uncooked, probably because heat breaks down the active compounds and makes them more available.

QUICK TIPS: 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.

SOY

The enduring favorite of health-foods aficionados, soy can help prevent cancer, lower cholesterol, ward off osteoporosis and lessen the effects of menopause. Most of the health benefits of soy have been attributed to its content of genistein and other isoflavones, which resemble natural estrogens in the body. Studies have shown that genistein can help prevent breast, colon and prostate cancers. Additionally, soy can reduce both overall cholesterol levels and LDL (low-density lipoprotein or "bad") cholesterol levels, without affecting levels of beneficial HDL. Soy can also prevent osteoporosis and help alleviate the symptoms of menopause, such as hot flashes.

QUICK TIPS: 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.

WHOLE GRAINS

Your morning bowl of cereal may be a more potent source of phytochemicals than you think--as long as it's a wholegrain variety. Vitamin E in grains is a potent antioxidant that plays a role in preventing cancer, especially prostate cancer. Other studies have found that it can boost immunity, slow the progression of Alzheimer's disease, treat and possibly prevent arthritis, prevent sunburn and treat male infertility. Grains are also rich in phytic acid, known as IP-6, a potent antioxidant that can help protect against breast, colon and liver cancers.

QUICK TIPS: Combine cooked bulgur wheat with chopped parsley, scallions and olive oil, or add raisins, dried apricots and minced basil to brown rice.

Tomato and Avocado Salad
with Fresh Berry Salsa

Serves 4

  1 small jalapeno pepper, seeded
    and finely minced
1/2 cup finely chopped strawberries
1/2 cup whole blueberries
1/4 cup minced red onion
  2 Tbsp. finely chopped cilantro
  1 tsp. fresh lime juice
  1 ripe California avocado, pitted,
    peeled and sliced 1/4-inch thick
  2 ripe tomatoes, sliced 1/4-inch thick
  6 cups mixed greens

In small bowl, combine jalapeno, strawberries, blueberries, onion, cilantro and lime juice. Stir to mix, mashing blueberries against side of bowl to lightly crush them, Season with salt and pepper. Divide greens among four individual plates. Arrange avocado slices and tomatoes on top of each plate. Spoon 1/4 cup salsa over avocado and tomato slices, and serve immediately.

Green Tea-Poached Salmon on
Wilted Spinach

Serves 2

  2 1/2-pound salmon fillets
  2 Tbsp. lemon juice
  2 Tbsp. tamari
1/2 tsp. black pepper
1/4 tsp. crushed red pepper
  2 garlic cloves, minced
  2 green tea bags
  1 Tbsp. olive oil
  10 cups packed baby spinach leaves

Wash salmon fillets, pat dry and place in shallow dish. In small bowl, combine lemon juice, tamari, black pepper, red pepper and garlic. Pour over fish and cover. Refrigerate for 30 minutes.

In medium pan, bring 1 cup of water to a full boil. Add tea bags, remove pan from heat, and let steep for 3 minutes. Remove tea bass, and discard.

In medium skillet, heat oil. Add salmon fillets, flesh side down, and sear for 2 minutes. Turn fillets over, and add green tea. Cover and reduce heat to a simmer. Poach for 7 to 10 minutes, depending on thickness of fillets. Remove fillets from pan, and set aside. Add spinach leaves to pan, and cook for 30 seconds, or until just wilted. Divide spinach leaves between two plates, and arrange fillets on top of spinach. Serve immediately.

Honeydew Grape Compote
with Lemon Yogurt

Serves 4

  4 cups low-fat frozen vanilla
    yogurt, softened
  4 Tbsp. fresh lemon juice
3/4 cup dry white wine
1/4 cup honey
1/2 cup water
  1 small honeydew melon, halved,
    seeded and scooped into balls
  2 cups seedless red grapes,
    halved lengthwise

Stir 2 Tbsp lemon juice into frozen yogurt. Refreeze for 2 hours or longer. In small saucepan, bring wine, honey and water to a boil. Cook on low boil for about 10 minutes, or until reduced to about 1 cup. Remove from heat, and stir in remaining 2 tablespoons lemon juice. Add melon balls and grapes, stirring to mix well. Serve warm over lemon frozen yogurt.

Broccoli, Carrot and
Sweet Potato Curry

Serves 4

  1 tsp. olive oil
  1 cup chopped red onion
  6 garlic cloves, minced
  1 Tbsp. curry powder
  2 tsp. ground cumin
1/4 tsp. crushed red pepper flakes
  1 cup chicken stock
  1 large sweet potato, cut into
    1-inch cubes
  2 cups broccoli florets
  1 cup cauliflower florets
  2 medium carrots, cut on diagonal
  1 cup evaporated skim milk
1/4 cup chopped cilantro

In large skillet, heat oil. Add onion and garlic, and cook until tender, about 7 minutes. Stir in curry, cumin and red pepper flakes, and cook for 1 minute, stirring constantly. Add chicken stock and sweet potatoes, and bring to a boil. Cover, and simmer, stirring occasionally, until potatoes are tender, about 15 minutes. Add broccoli, cauliflower, carrots and milk, and cover. Simmer until vegetables are tender, 7 to 10 minutes. Stir in cilantro, season with salt and pepper, and serve over brown rice.

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