Antioxidant-Rich Recipes

Try these antioxidant-rich recipes to boost your overall health!

Chocolate Avocado Smoothie

It may not sound like the best combination, but it tastes great and is full of nutrients! Top your shake with hemp seeds and you've now got a drink that is a Superfood powerhouse! Hemp seeds are rich in omega-3 fatty acids, protein, sulfur (also known as the beauty mineral), iron and vitamin E!

Ingredients:

8 oz of unsweetened almond, coconut or GMO-free soy milk
1 frozen banana
1/2 cup crushed ice
1/2 an avocado
2 Tbsp unsweetened raw cacao
2 Tbsp all-natural almond butter or peanut butter 2 Pieces seedless dates
1 tbsp. hemp or chia seeds (for topping) 

Directions: 

Blend all but hemp seeds together. Top off with hemp or chia seeds and enjoy!

Cranberry Tuna Salad

This sandwich filler packs a antioxidant and protein punch. Add some greens and enjoy on whole grain bread or wrap and you've got yourself another nutritional powerhouse!

Ingredients:

2 cans low sodium Albacore Tuna, packed in water (Starkist best)

2 celery stalks, chopped

2 Tablespoons original hummus

1/4 cup unsweetened dried cranberries

1 teaspoon dried dill weed

Directions:

1. Drain and flake tuna in a medium bowl.
2. Add all of the ingredients and mix until well combined.

Nutritional Analysis: One serving equals: 195 calories, 2.5g fat, 150mg sodium, 9 carbohydrate, 1g fiber, and 18g protein. 

Immune Booster Salad

Serves 3-4

Ingredients:
3 cups finely chopped kale (stems removed and discarded)
1 cup broccoli florets, finely chopped
2 medium carrots, peeled and shredded
1/2 cup chopped bell pepper
1/2 cup thinly sliced scallions
1/4 cup finely chopped parsley
2 tablespoons raw sunflower seeds
2 tablespoons raw sesame seeds
2-3 pitted dates, chopped
2-3 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
2 tablespoons Organic Coconut Palm Sugar
1 tablespoon finely grated ginger root
Sea salt, to taste

Directions:

1. In a large mixing bowl, combine the kale, broccoli, carrots, bell pepper, scallions, parsley, sunflower seeds, sesame seeds, and dates.
2. In a small bowl, whisk together the lemon juice, olive oil, coconut palm sugar, and ginger to combine.
3. Pour the dressing over the salad and toss to coat.
4. Season to taste with salt.
5. Let salad stand at room temperature for at least 15 minutes before serving.

Wild Greens Salad with Beets & Asparagus

Here's a delicious salad recipe to serve with your dinner. Sweet beets and antioxidant-rich apples make this salad extraordinary. The simple recipe below for homemade dressing contains none of the chemicals and preservatives of store bought dressing. 

Servings: 6

For the Healthy Salad Dressing:

1 Tbsp Dijon mustard

1/4 cup red wine vinegar

1/4 cup olive oil

2 Tbsp fresh 100% orange juice

1 Tbsp dried, ground mint

1 packet Stevia

For the Beet & Asparagus Salad:

3 beets

1 bunch asparagus

1 apple, chopped

2 celery stalks, chopped

4 cups mixed greens

Directions:

1. For the dressing: combine all the ingredients in a small bowl and whisk until well combines. Set aside.
2. Trim the ends from each beet. Place in a small pot of water and boil for 10-15 minutes. Remove from the water and allow to cool before peeling and slicing. Set aside.
3. Trim the ends from the asparagus and cut into 1-inch pieces. Bring a small pot of water to boil and fill a medium bowl with ice and cold water. Add the asparagus pieces and boil for about 3 minutes, until bright green. Remove from the hot water and throw into the ice bowl for 20 seconds. Remove from the water and set aside.
4. Place the mixed greens in a large salad bowl and top with the beets, asparagus, apple and celery. Drizzle with the dressing and serve.

Nutritional Analysis: 134 calories, 9g fat, 131mg sodium, 10g carbohydrate, 4g fiber, and 4g protein.

Banana-Berry Smoothie (Serves 2)

Ingredients:

1 cup frozen berries
1 medium banana
1 cup plain non-fat Greek yogurt
¼ avocado

Directions:

Blend all ingredients in a blender until smooth. Makes 2 servings.

Per serving: 196 calories, 8 grams protein, 5 grams fat, 33 grams carbohydrate, 5 grams fiber.

How to Make Healthy Smoothies:

As with any food, the healthfulness of a smoothie will all depend on what basic ingredients you start with. Jump-start your busy day with a combination of fruit, protein and healthy fat.

• For lean protein and calcium, use non-fat yogurt (plain or Greek is best), skim milk, non-dairy milk (such as soy milk or almond milk), tofu or low-fat cottage cheese.
• For fiber, vitamins, minerals and antioxidants, throw in a hefty handful of fresh or frozen fruit. Even some mildly-flavored vegetables can be added without negatively altering the taste. Common smoothie veggies include spinach, cooked sweet potatoes or pumpkin, avocado, cucumbers or carrots.
• For some healthy fat, add in a tablespoon of ground flaxseeds or your favorite all-natural nut butter.
• Additional nutritious add-ins could include 100% fruit juice, oats, seeds, spices (cinnamon and nutmeg work well), unsweetened cocoa powder or protein powders.