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Antioxidant All-Stars for Super Healthy Salads
Antioxidant All-Stars for Super Healthy Salads
When temperatures start rising, there’s no more refreshing meal than a crisp, fresh salad. But as it turns out, not all veggies are created equal. Sure, they’re all good for you, but some -- five in particular -- are extra good, with antioxidant levels that are out of this world! Toss a handful of these superstar veggies into a salad bowl and you'll instantly up your defenses against everything from wrinkles to heart disease -- and help make your RealAge younger. Just season with some olive oil, vinegar, and a few of the herbs and spices below and you'll punch up the antioxidant power even more. Health food doesn't get any easy-breezier!
Five Superstar Veggies
Artichokes
Radishes
Broccoli
Red chicory
Leeks
Seven Stellar Seasonings
Sage
Rosemary
Marjoram
Thyme
Tarragon
Cumin
Ginger
Garlic
The Very Best Veggie
Of the 27 vegetables that scientists have studied, the almighty artichoke, rich in both fiber and folate, leads the antioxidant pack. Look for plump but compact globelike artichokes with thick, green, fresh-looking scales.
The Runners-Up
You’ll find radishes, broccoli, and even luscious leeks at most supermarkets. But what about red chicory? An Italian salad favorite with an oddly appealing bitter taste, red chicory is also called radicchio. It’s becoming more widely available, so keep an eye out for its purpley-red leaves. Once you get it home, try mixing it with romaine.
High-Powered Herbs and Spices
Sage, rosemary, and thyme . . . when Simon and Garfunkel made them famous, nobody knew these herbs had disease-fighting powers -- but they do. And cumin, a spice used heavily in Indian food, is even more impressive, as is ginger. Truth: All of these seasonings can boost the healthfulness and flavor factor of any salad (soups, too). Here's a recipe to get you started:
Cool-Beans Artichoke Salad
This elegant mix is both light and filling -- perfect to serve to a few friends on a sultry night.
Serves 4
10 baby artichokes (outer leaves removed), quartered
2 cups diagonally cut asparagus
1/3 cup thinly sliced radishes
3 green onions, thinly sliced
1 19-oz. can white beans, rinsed and drained
3 cloves garlic, minced
2 teaspoons lemon juice
1 tablespoon olive oil
1/4 teaspoon salt
1/8 teaspoon black pepper
8 large romaine leaves
1. Steam the artichokes for 8 minutes. Add the asparagus and steam about 2 minutes more, or until tender but still crisp. Drain and run vegetables under cold water. Let cool.
2. To make the dressing, whisk together garlic, lemon juice, olive oil, salt, and pepper.
3. Combine radishes, onions, and beans in a salad bowl with half of the dressing and toss well. Gently stir in artichokes and asparagus.
4. To serve, place two romaine leaves on four plates. Divide salad equally among plates, and drizzle with remaining dressing.
Want to spice up your health some more? Find out how.
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: Comments (30)
Comments
the You On A Diet is by far the funniest, most entertaining 'diet' book written. Enjoy! Posted by: marthad | May 27, 2008 at 06:15 PM
I would like to know if canned or bottled artichokes can be substituted for fresh? Is it same nutritional value Posted by: Jeanie | May 19, 2008 at 03:03 PM
I would like to know if canned or bottled artichokes can be substituted for fresh? Is it same nutritional value Posted by: Jeanie | May 19, 2008 at 03:03 PM
What do you feel is good for feet care for a 56 year old lady, me. For smooth and healthy feet.
Also good eyesight and health thyroid.
I love your site. Bless you,
Debbie
Posted by: Debbie Ewing | May 17, 2008 at 01:40 PM
What do you feel is good for feet care for a 56 year old lady, me. For smooth and healthy feet.
Also good eyesight and health thyroid.
I love your site. Bless you,
Debbie
Posted by: Debbie Ewing | May 17, 2008 at 01:40 PM
Lots of questions with no answers. Try Google: ASK Posted by: Bernd | May 16, 2008 at 11:23 PM
Nick:
Eat a handful (or 1/4 cup) of mixed nuts: walnut, almond, hazel nuts, pine nuts, sun flower seeds... a day. Eat 1 or 2 tsp flax seeds...each day.
Put avocado into your salad, use extra virgin olive oil for dressing. Eat dark chocolates (70% or higher cocoa). Eat bread/egg/cereal fortified with omega-3 fatty acid....Drink red wine as per Nikki is also good.... Posted by: Curiosity | May 16, 2008 at 06:57 PM
the "you" diet is based on the "YOU: The Owner's Manual" and all their related books by Drs Rozen & Oz. Check out any library or book store. Posted by: gloria andrews | May 16, 2008 at 03:38 PM
What is the 'You' diet I am intrigued Posted by: Yvonne Kelleher | May 16, 2008 at 03:08 PM
for the artichoke ,first you take off most of the leaves around it ,then by a spoon you start to get out the hairy tiny leaves inside it .Then by knife you peel the outside hard cover of the artichoke until ou see the whie artichoke . Posted by: rima | May 16, 2008 at 02:40 PM
How should I cut a artichoke to get the most out of it? Posted by: Wanda Graves | May 16, 2008 at 01:23 PM
I have some of the same questions as those that have been posted above. I would also like to know how to see the answers to some of their questions. Posted by: Diane Regner | May 16, 2008 at 11:56 AM
what is the "you" diet? thanx Posted by: cora | May 16, 2008 at 09:52 AM
what is the you diet? thanx Posted by: cora | May 16, 2008 at 09:50 AM
How can I see the answers to the posted questions? Posted by: karen | May 16, 2008 at 09:13 AM
Can I use tinned artichokes in the salad - do they provide the same health benefits as fresh? Posted by: D.Jackson | May 16, 2008 at 08:57 AM
Nick -
My employer actually had an RN out to our location yesterday, and I asked her the same thing. Simply being more physically active can increase your HDL. Also, believe it or not, alcohol consumption can help. (One drink for women and 2 for men per day is the suggested limit.) You could read more about this here: http://www.mayoclinic.com/health/hdl-cholesterol/CL00030. Posted by: Nikki | May 16, 2008 at 08:37 AM
Are frozen or canned artichokes as good as fresh ones? Posted by: joan | May 16, 2008 at 07:40 AM
How do I find the answers to the questions posted? Posted by: Oveeda | May 16, 2008 at 06:35 AM
HOW DO YOU GET THE ANSWERS TO THE QUESTIONS? Posted by: TINA MARION | May 16, 2008 at 06:15 AM
Do jarred or canned artichokes have the same food values as fresh? Posted by: Marcia | May 16, 2008 at 06:10 AM
There are some good questions in the comment section. Where can I read the answers? Posted by: Mary Helenbrook | May 16, 2008 at 05:28 AM
I take Predisone How can I lose weight? Posted by: Carol Pool | May 16, 2008 at 05:17 AM
i have been on the "you "diet for two and a half weeks now.
i am dropping weight like mad and am never hungry..the food is satisfying and I am positive that my high cholesterol is lowering as i write..my waist is shrinking and the belly fat is disappearing.. Posted by: shelley | May 16, 2008 at 04:29 AM
Cool-Beans Artichoke Salad
Can I use tinned Artichokes in this salad. Are they as good as fresh?
Thanks Posted by: Eileen Power | May 16, 2008 at 03:52 AM
What foods would help me increase my HDL Posted by: nick | April 25, 2008 at 09:34 AM
read it Posted by: irena s | April 25, 2008 at 07:45 AM
i don't know how to paste to gem my results of my real age test patty Posted by: patty noel | April 23, 2008 at 07:07 PM
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