introducing antioxidants

By: Lily Schmitz

When people make an effort to eat a healthier diet, they often make decisions on what to consume based on what the food doesn’t have, such as fat, sugar or carbs. I would like to propose an alternative: choosing foods for the good things that they do have such as vitamins, minerals, proteins and my favorite: the highly beneficial yet still underrated antioxidants.

Antioxidants are a molecule that break down toxins called free radicals inside your body. Free radicals are waste products produced by your cells, and in small amounts, these toxins are natural and harmless. If too many free radicals build up in your body, however, they can become dangerous and damage macromolecules necessary for proper cell function.

Consuming high levels of antioxidants helps neutralize free radicals in your body, promoting clean, efficient, and high-functioning cells. To name just a few, • Turmeric • Dark chocolate • Asparagus • Espresso • Green tea • Berries • Beans • Pecans, almonds, and other tree nuts • Pomegranates • Kale • Spinach

Incorporating antioxidant-rich foods into more exciting recipes won’t take away their health benefits for you. After all, you get more or less the same benefit of antioxidants from eating raw kale as you do in dark chocolate or your favorite cup of coffee!

In other words, you don’t just have to eat plain fruits and vegetables to enjoy antioxidants! Here are some exciting ways to try introducing antioxidants into your diet.

Tiramisu with Dark Chocolate Ganache

Ingredients

4 large egg yolks ½ c. sugar 1 ¾ c. heavy cream 1 c. mascarpone cheese 1 t. Vanilla extract 1 ¾ c. espresso, freshly brewed 2 T. rum or chocolate liqueur (optional) 2 T. cocoa powder About 24 ladyfingers (depending on the size of your pan) 100 grams of dark chocolate; coarsely chopped

Tips

If you can’t find ladyfingers at the store, my favorite substitution is to cut angel food cake into 2-in. Long rectangles and dry them in the oven at a low heat for 10-15 mins. This makes for an even lighter, airier, and sweeter tiramisu!

Preparation

1. For the mascarpone filling: Whip egg yolks with ¼ c. sugar until pale yellow and tripled in volume (slight ribbons should fall from the beaters). In a separate bowl, whip ¾ c. of cream with the remaining sugar until stiff peaks form. Add in the mascarpone and continue to whip until a soft, spreadable texture is achieved. Fold the sweetened egg yolks and chill. 2. For the chocolate ganache: Place chopped chocolate and 1 cup of cream into a heat proof bowl. Set bowl on top of a simmering saucepan of water on the stovetop; stirring occasionally until melted. Set aside to cool. 3. For the ladyfingers: Place room temperature espresso in a shallow dish (Add in rum or liqueur if using). Dust an 8x8 baking dish (or other similar dish that you have around) with a little cocoa powder. One at a time, dip each lady finger into the espresso bowl (not too long; don’t let it break apart!) and arrange in the bottom of the baking dish. Spread an even layer of your mascarpone filling on top, then a thinner layer of the chocolate ganache. Repeat until you are out of filling and ganache. You should be able to get two, maybe three layers depending on the height of your dish. It should finish with a layer of mascarpone filling. 4. Dust the top layer with cocoa powder (optional: sprinkle on some dark chocolate shavings too!) 5. Refrigerate the dessert from 4-24 hours before serving to let all the flavors be fully melded and absorbed.

Turmeric Tomato Fish Bake

Ingredients

¾ c. unsweetened coconut milk 1 (1-inch) piece of fresh ginger; scrubbed and grated 2-3 cloves of garlic; minced 1 t. Ground turmeric ½ t. Red pepper flakes 1 T. honey Salt 2 limes ½ c. cilantro; rough chopped 4 (6 oz ) fish filets of any whitefish or salmon (chef’s choice! I recommend halibut or cod) 2 pints cherry or grape tomatoes 3 T. olive oil

Preparation

1. In a large bowl, whisk coconut milk, turmeric, red pepper flakes, honey, ginger, garlic, and 1 teaspoon of salt. 2. Zest and juice one lime directly into coconut milk marinade-mixture. Stir in half of the cilantro. Add in the fish filets and turn to coat. Marinate fish for 30 minutes in the fridge. 3. While the fish marinades, move an oven rack to the middle-lower position and another to the position closest to the broiler. Preheat oven to 425 degrees. 4. Pour the tomatoes on a large sheet pan. Drizzle with 2 T. of olive oil and sprinkle with salt. Toss to coat. Next, place the marinated fish over the tomatoes and pour the remaining marinade over the pan. Drizzle the rest of the olive oil on top of the fish.

Place pan on the lower rack and roast for 8-10 minutes, until the fish is opaque but not cooked all the way through. 5. Switch the pan to the higher rack and turn the broiler on high.

Broil for about 6 more minutes until the tomatoes are just beginning to burst and brown. 6. Portion out the fish and tomatoes among serving dishes and pour the rest of the juices from the pan over the top. Slice the remaining lime into wedges. Garnish dishes with cilantro and lime wedges.

Lemon-Berry Gelato

Ingredients

1 ¼ c. heavy cream 3 ¼ c. assorted frozen and/ or fresh berries (strawberries, blueberries, raspberries, etc. Use your favorites!) ½ lemon (more if you are fond of the lemon flavor!) 1 c. fine sugar

Preparation

1. Pour cream into a mixing bowl. Using a hand beater, beat until it holds soft, voluminous peaks 2. Place yout berries in a food processor or blender. Squeeze fresh lemon juice over the top, add the sugar and blend until the berries are well mashed. 3. Carefully spoon your berry puree into your bowl of whipped cream and fold gently. You will inevitably lose some of the volume of the whipped cream, but try to keep it as voluminous as possible. 4. Spoon into a freezer-proof container (an old ice cream bucket works very well), cover with a tight-fitting lid and freeze for at least three hours until completely frozen. The best part of this recipe is its simplicity–no ice cream maker needed–and its ability to adapt to the taste of everyone who makes it. Don’t like strawberries? Don’t put them in!

Love the taste of lemons? Add extra lemon juice for a new flavor!

Green Bean Almondine

Ingredients

1 lb. fresh green beans 2 T. butter ¼ c. slivered almonds 2 medium shallots, diced 3 cloves of garlic, minced Zest of 1 lemon 2 t. Lemon juice Salt and pepper

Preparation

1. Bring a saucepan of heavily salted water to a boil. Prepare an ice bath for the cooked beans in a large bowl on the side. Blanch the green beans for 4-5 minutes, ensuring that they are slightly undercooked when they are removed from heat. Plunge the beans into the ice bath to stop them from cooking further. 2. In a frying pan, melt the butter and toast the almonds for 2-3 minutes until golden. Reduce heat, add shallots and garlic and then sautee for 2 more minutes. 3. Transfer beans from the ice bath into the frying pan. Saute until the beans are fully cooked and tender. 4. Add lemon juice and zest into the pan. Salt and pepper to taste. Plate and serve immediately.