Nature’s Phytonutrients

 

Green/Yellow – rich in chlorophyll, lutein, zeaxanthin, indoles, beta-carotene – found in kale, spinach, Brussels sprouts, watercress, leafy greens (Romaine lettuce, brocolli, cabbage, bok choy, collards), peas, kiwi, honeydew melon, okra, green beans, sugar snap peas, asparagus

 

White – rich in allicin and beta glucans – found in garlic, onions, shallots, leeks, spring onions, chives, Jerusalem artichoke, bananas, parsnips, turnips, mushrooms

 

Red – rich in lycopene, anthocyanins, astaxanthin, ellagic acid, quercetin, hesperidin – found in tomatoes, watermelon, pink grapefruit, raspberries, cherries, strawberries, beetroot, red apples, red cabbage, red onion, cranberries, guava, blood oranges, radicchio, radish, red pepper, rhubarb, red grapes

 

Orange – rich in beta carotene, zeaxanthin, lycopene, bioflavonoids – found in carrots, sweet potatoes, pumpkin, buternut squash, cantaloupe melon, mangos, apricots, peaches, nectarines, oranges, grapefruit, tangerines, papaya, pears, pineapple, yellow and orange peppers, persimmons

 

Blue/Purple – rich in anthocyanins, phenolics, lutein, zeaxanthin, resveratrol, ellagic acid, quercetin – found in blueberries, blackberries, pomegranate, purple grapes, blackcurrants, elderberries, prunes, plums, aubergine, raisins, figs

 

Antioxidant-rich recipes

 

Hemp & Greens

 

Creamy and sweet, this is a great smoothie for boosting your intake of leafy greens

Ingredients:                                     Serves 2

1 banana

150 g spinach leaves

300 ml Coconut Water

1 mango, peeled and chopped

2 tbsp shelled hemp seeds

2 tbsp Manuka honey

1 tsp cinnamon

Handful of crushed ice

Method: Blend all the ingredients until smooth

 

 

Chicken, Sweet Potato and Spinach Curry

 

Packed full of antioxidant vegetables, spices and herbs this is simple, fast curry to prepare. Instead of chicken, substitute firm white fish, prawns, tempeh or tofu.

Ingredients:                                                Serves 4

1 garlic clove, crushed

2 cm peice of fresh root ginger, grated

1 small onion, chopped

1 red chilli, deseeded and chopped

1 tbsp lime juice

1 tbsp olive oil

2 tsp turmeric

350 g chicken breast, cut into cubes

1 medium sweet potato, cubed

1 tomato, chopped

1 red pepper, cut into chunks

250 g baby spinach leaves

400 ml coconut milk

handful of coriander leaves to serve

Method:

1. Place the garlic, ginger, onion, chilli and lime juice in a food processor and blend to form a paste

2. Heat the oil in a frying pan. Saute the chicken for 5 minutes until lightly golden. Add the spice paste and turmeric and stir for a minute to coat the chicken.

3 Add the sweet potato, tomato, red pepper and coconut milk. Simmer for 20 minutes until the potato is tender.

4. Stir in the baby spinach leaves. Sprinkle the coriander leaves and serve.

 

 

Blackberry and Blueberry Crisp

 

Berries are one of the top ranking antioxidant foods so make use of berries with this delicious gluten-free dessert.

Ingredients:                                         Serves 4

225 g blackberries

225 g blueberries

1 tbsp xylitol

3 tbsp apple juice

2 tbsp arrowroot

250 g almonds

1 tsp ground cinnamon

pinch of salt

4 tbsp rapeseed or olive oil

4 tbsp agave nectar or honey

Method:

1. Preheat the oven to 180′C, gas mark 4

2. Place the fruit in a bowl with the xylitol, apple juice and arrowroot. Toss to coat

3. Place the almonds in a high powered blender or coffee grinder and process until fine. Pour into a small bowl and add the cinnamon, salt, oil and agave. Stir to combine

4. Place the fruit in a baking dish and sprinkle over the topping.

5. Cover the dish with foil and bake in the oven for 20 minutes until bubbling. Remove the foil and cook for a further 10 minutes until golden.