Do you love the image, well here is what you get from eating all those colours.
Antioxidants are all the rage today. And, justifiably so. Antioxidants help neutralize free radicals which cause cell damage, which ultimately can lead to diseases of the heart and cancer. It seems everywhere you go it’s blueberry this and blueberry that. You have your choice of wild blueberry juice, blueberry-pomegranate juice, blueberry-cranberry juice and so on and so on.
Now, don’t get me wrong. I love blueberries. But, in our rush to embrace the latest antioxidant food craze (blueberries, cranberries, pomegranates) we’re ignoring some very high-antioxidant foods that are probably sitting ignored in our cupboards.
“What?” You ask, “What could possibly be higher in antioxidants than my beloved wild blueberry?” Well, how about the small red bean? That’s right, I said “bean.” The small red bean actually has more antioxidants per serving size than the wild blueberry. And the red kidney bean and pinto bean have more antioxidants per serving size than a serving of cultivated blueberries.
What other foods are high in antioxidants? For starters, there are artichoke hearts, blackberries, prunes, pecans, spinach, kale, russet potatoes and plums. And, no, that’s not a mistake. Russet potatoes are on the list of foods high in antioxidants, but make sure you get the organic ones. I am not a russet potato lover, but I do love sweet potatoes.
The truth is, there are many common foods high in antioxidants and you should not just restrict yourself to one particular food source. Why? Well, have you ever heard the expression, “eat your colours?” That refers to the fact that foods are in different colour “families” containing different types of antioxidants which have different benefits. For example, the yellow-orange colour family of peaches and nectarines help our immune systems. The purple-red colour family of foods (pomegranates, plums, berries) helps reduce inflammation. It’s important to eat foods from all colour groups to reap the full benefits of antioxidants.
The good news is that you can eat healthy foods high in antioxidants (by eating them raw, cooking them, or juicing them yourself) without having to pay a high price for the “flavour of the month” antioxidant juices being peddled in the supermarkets.
So, give your blueberries to some company at the dinner table. Invite some beans, spinach, potatoes and artichoke hearts and enjoy your antioxidants!
HIPP Power Salad
- 14 oz. 400g can chickpeas, rinsed, drained
- 1 cup 170g quinoa, rinsed, drained
- 1 broccoli trimmed, cut into florets
- 1 cup 155g frozen edamame beans, cooked
- 1 cup 150g cherry tomatoes, halved
- 4 radishes sliced
- handful fresh mint leaves plus extra, to serve
- 2 tbsp. pumpkin seeds
- 2 tbsp. apple cider vinegar
- 2 tbsp. extra virgin olive oil
- 1 tbsp. honey
- ½ cup 70g blueberries￼
- salt and pepper
- Preheat the oven to 400°F (200°C). Line a baking tray with baking paper and spread the chickpeas over the tray. Rub the chickpeas with 1 tablespoon of olive oil and season with salt and pepper. Place the tray in the oven and bake for 15 minutes until golden.
- Meantime, cook the quinoa according to the instructions on the packaging and drain well. Cook the broccoli until just tender and drain well.
- Combine the cooked grains, broccoli, edamame, tomato, radish, mint and pumpkin seeds in a large bowl. Season with salt and pepper.
- Whisk together the vinegar, oil and maple syrup in a small bowl. Add the dressing to the salad and gently toss to combine. Top with the roasted chickpeas, blueberries and extra mint leaves and serve immediately.