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Antioxidants

Antioxidants

We all need antioxidants to combat free radical damages in the body. But how do you get the most ones? Choose these foods.

  • Blackberries

Of all the berries, blackberries have the most antioxidant content. Also, a cup of blackberries provide you with your much needed vitamin C requirement.

For a delectable blackberry dish, try this Peach and Blackberry Crepe.

First, prepare the following ingredients: a chopped small peach, a quarter cup of low-fat cottage cheese, a tablespoon of 100% blackberry fruit spread, and a premade crepe. Mix together the peaches and cottage cheese, then roll into crepe. Microwave the fruit spread for thirty seconds and then drizzle over the crepe.

 

  • Walnuts

Not only are walnuts packed with antioxidants. They are also cholesterol-free, and low in sugar and sodium. But watch out for the calories.

For a yummy walnut recipe, try Boiled Bananas with Walnuts.

Just have these ready: a banana, a teaspoon of honey, and a tablespoon of chopped walnuts. Cut the banana into half lengthwise. Remember to leave in the peel. Place on a foil with skin side down and broil until the top turns brown which takes about five to six minutes. Drizzle with honey and sprinkle with the chopped walnuts. Serve in banana peel.

 

  • Strawberries

Strawberries are not only filled with antioxidants but are also abundant in fiber and vitamin C.

Try making Yogurt with Almonds and Strawberries!

Just prepare a cup of low-fat yogurt, a cup of strawberries, and two teaspoons of almonds. Just top a cup of yogurt with strawberries and almonds and you are good to go.

 

  • Artichoke Hearts

This amazing veggie is oh-so rich in antioxidants.

Try this yummy Chicken with Chunky Vegetable Sauce recipe!

Prepare: two tablespoons of all-purpose flour, four medium skinless and boneless chicken breast halves (about a pound), a cup of finely chopped onion, a tablespoon of olive oil, two minced cloves of garlic, an undrained 14.5-ounce can of diced tomatoes, a drained and halved 14-ounce can of artichoke hearts, a one-third cup of reduced-sodium chicken broth, a dash of black pepper, two teaspoons of drained capers or two tablespoons of chopped pitted ripe olives, a tablespoon of snipped fresh oregano or a teaspoon of crushed dried oregano, two cups of hot cooked rice, and pitted ripe olives.

First, place the flour in a shallow dish. Coat the chicken with flour and set aside. Then, in a large skillet, cook the onion in hot oil over medium heat for three minutes. Stir in the garlic then push the mixture to the side of the pan. Add the chicken and cook until brown or for four minutes, turning once. Add the tomatoes, artichokes, pepper, and broth then stir. Bring to boil then reduce the heat. Simmer while covered for ten minutes or until the chicken is tender and no longer pink. Then, remove the chicken. Simmer tomato mixture while uncovered for three minutes or until reduced to desired consistency. Stir in the capers and oregano. Serve the chicken over rice and top with the sauce. You may garnish with the olives.

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