THEGAYUK

Tag: Recipes rich in anti-oxidants

The latest recipes that are high and rich in anti-oxidants. Designed by our specialist food experts.

  • RECIPE | Turn On Truffles

    These dairy free truffles are perfect to boost your sex drive

    CREDIT: Jordan Lohan

    Makes 20-30 (depending on your size- that’s truffle, not penis) |  Prep 30 mins | Chill 3-4 hours

    To increase the vitamin C & antioxidant levels, which will protect the Nitric Oxide in the body (essential for harder erections & sexual response), incorporate the zest of 2 oranges whilst heating the coconut milk.

    Cacao is a natural aphrodisiac, but I think we all pretty much knew that. The science behind cacao is that it contains Phenylethylamine, a stimulant which is usually produced naturally within the body during moments of arousal.

    Coconut (oil/milk/flakes) will work together to increase sex drive, whilst giving you healthy fats, balancing hormones and a general boost of energy levels.

    Pistachios High in Arginine which converts to Nitric Oxide. Most nuts do contain arginine so feel free to choose your favourite kind.

     

    Ingredients.

      • 280g dark chocolate, I used a mix between 70% & 85% cocoa content, chopped finely
      • 3 tbsp coconut oil
      • 240ml coconut milk
      • ½ tsp vanilla extract
      • 1 tsp rose water
      • Decoration/Dusting:
      • 20g raw cacao powder
      • pistachios, blitzed or finely chopped
      • desiccated coconut (try it toasted!)

    Method.

      1. Place your chopped chocolate and coconut oil in a large mixing bowl.
      2. Heat the coconut milk in a saucepan until it reaches simmering point.
      3. Pour the coconut milk into the bowl with the chocolate.
      4. Stir and combine very gently & slowly to avoid the chocolate splitting .
      5. Add the rose water and vanilla extract.
      6. Transfer to a Tupperware or lidded container and put in the fridge for a minimum of 3-4 hours.
      7. On individual plates place the cacao powder, coconut and blitzed pistachios ready for rolling the truffles in.
      8. Use a melon baller to scoop balls of the truffle mix and then roll in your hands to shape further. Place each ball onto greaseproof paper.
      9. Roll each ball in a selection of cacao, coconut and pistachios. These will keep in an air-tight container for 5-7 days stored in the fridge.

  • RECIPE | Herby Turkey Samosas

    Antioxidant Rich  / Digestion Helper

    Makes 32 small samosas – good for a crowd

    An abundance of lively fresh herbs, anti-oxidant power houses sweet potatoes & red onions, heart helper garlic, lean turkey mince and super spice turmeric fused to fill my delicious nutritious baked samosas. Utilizing flour tortillas in place of pastry, and feel free to go with your personal preference of tortilla.

    Turmeric can rapidly increase the antioxidant capacity in your body, which will really work along side the sweet potato, red onion, coriander, parsley, and mint as all these are abundant in anti-oxidant ammo!

    CORIANDER – A great source of vitamin K (great for bones and teeth). It’s also high in antioxidant vitamins A & C, which promote healthy immune system function. Coriander is also beneficial for people suffering with skin disorders (eczema and dryness). Coriander is also good for stimulating our digestion system.

    PARSLEY – The vitamin C content is higher than oranges (53% of your recommended daily intake in 30g of fresh parsley). Within the same 30g you will get 553% of your daily intake for vitamin K (healthy bones). It’s packed full of antioxidants, vitamin A, folate, iron. and can help neutralize carcinogens. Containing a high amount of enzymes, parsley benefits digestive activity .

    FRESH MINT – One of mint’s best attributes is it’s anti-oxidant properties. Fresh mint also may help healthy digestion due to it being an anti-inflammatory. Mint also stimulates digestive enzymes which absorb nutrients from food, consuming fat and converting it into usable energy, which may help with weight management.

    RED ONION – Any dark fruit or vegetable is going to be anti-oxidant rich, but with the red onion it also contains a bioflavanoid called Quercetin. Quercetin has been found to contain anti : fungal / bacterial / inflammatory, and cancer fighting properties. One study suggests that half an onion a day could reduce the risk of stomach cancer by 50%. (SOURCE:

    Ingredients.

    2 packs of 8 white flour tortillas

    60g fresh coriander, finely chopped

    60g fresh parsley, finely chopped

    10g fresh mint leaves, finely chopped

    2 red onions, finely chopped

    5 garlic cloves, finely chopped

    200g frozen petit pois

    3 small sweet potatoes, peeled & chopped

    500g turkey mince

    1 tbsp turmeric

    1 tbsp chilli flakes

     

    Method.

    Preheat your oven to 200c / 180c (fan) / Gas Mark 6

     

    1. In a small saucepan get your sweet potatoes in boiling water and cook until soft. Mash with a tsp of coconut oil if you have it, alternatively a tablespoon of olive oil- along with some salt & pepper. Set aside.
    2. Next fry your onions in a little olive oil, with the turmeric and chilli flakes, over a medium heat until they are translucent and soft (around 5-7 minutes).
    3. On the final minute of cooking the onions add the garlic. Remove from the heat and set aside.
    4. Brown the turkey mince until completely cooked through and then add the peas continuing to cook for a couple more minutes.
    5. In a large mixing bowl now combine your cooked sweet potato mash, onions, turkey & peas, and now add your fresh chopped herbs. Mix well with a spoon to combine thoroughly.
    6. On a clean surface, lay a tortilla down and run a knife vertically down the centre, creating two semi-circles. Place a tablespoon of the filling in the centre of each semi-circle. Dab water around the edges of the tortilla. Fold the tortilla vertically and squish the edges together to seal the samosa. You could also crimp the edges, pressing hard, if you have any difficulty sealing the edges. Repeat this step until all your tortillas have been transformed into samosas.
    7. Brush both sides lightly with olive oil, place onto baking sheets and into the oven for 20 minutes, turning once at halfway mark.

     

     

     

  • RECIPE | Artichoke And Pistachio Pesto

    Serves 4 | Prep 5 mins | No Cook

    Quick & Easy / Minimal Ingredients / Vegan / Anti-Oxidant Rich / Digestion Helper

    Creamy, garlicky, and nutty, bound together with olive oil and lemon, this pesto makes a lovely change from the usual basil pine nut combo. This pesto also doesn’t have any cheese in it so is suitable for Vegans. You can whip this up in 5 minutes, you could have it “raw” and spread on toast, or use as a stir through sauce for pasta. I use it to stuff cod fillet’s in the Posh Cod & Chips recipe.

    ARTICHOKES- A long standing digestive aid, first discovered by the Egyptians, used to also combat acid reflux, stomach discomfort, bloating, and mild diarrhoea. (SOURCE: http://www.livestrong.com/article/471274-what-are-the-health-benefits-of-artichoke-hearts/ ). Artichokes are also a good source of anti-oxidants; silymarin, caffeic acid, and ferulic acid.

    PISTACHIOS – Rich in mono-unsaturated fats like oleic acid make the pistachio nut another good source of anti-oxidants. Pistachio nuts also contain carotenes, vitamin E, and polyphenolic anti-oxidant compounds which help remove free-radicals from the body. They are also rich in the essentials for boosting our immune system; copper, manganese, iron, zinc and selenium. (SOURCE: http://www.nutrition-and-you.com/pistachio.html ) Pistachios also contain potassium which can aid healthy digestion.

     

    Ingredients.

    1 400g can artichoke hearts, drained

    30g shelled pistachio nuts

    2 tbsp olive oil

    1 tbsp lemon juice

    1 garlic clove

    Small bunch fresh parsley leaves

     

    Method.

    1. Place all the ingredients in a small food processor and pulse until you have a paste.
    2. Serve or keep in the fridge for up to 2 days.

  • RECIPE: Balsamic Shallots

    Balsamic Shallots

    (more…)

  • RECIPE: Tuna Gruyère Tomatoes

    Tuna Gruyère Tomatoes

    Serves 2 | Prep 5 mins |  Cook 20 mins

    A simple but triumphant mid-week meal. Tuna, melted Gruyère and rosemary fuse together cased in beef tomatoes for a light, tasty dish. The red onion in the filling also gives you a nice crunchy texture against the tuna, cheese, and supple tomato.

    Serving Suggestion:

    If you take my serving suggestion of having black rice with carrots, green beans, and red cabbage alongside- you are about to chow down on some serious anti-oxidant action. A tablespoon of black rice has more antioxidants in it than that of blueberries. Carrots rich in Vitamin A is great for our skin and helping the liver flush out toxins.

    CARROTS

    also have studies showing reduced risk in lung, breast, and colon cancer when consumed regularly. We will also get antioxidants from green beans, rich in vitamin C, and beta-carotene, and the antioxidant mineral, manganese. 150g of cooked red cabbage will give you 79% vitamin K & 68% vitamin C of your daily requirements.

    TOMATOES

    Tomatoes are full of beta carotenes which is really beneficial to our skin.

    Tomatoes contain high vitamin C, and also vitamins A & K. They are helpful when needing to boost your immune system and also have anti-cancer properties. They also have a good supply of copper (good for immune system), and potassium (protects heart, blood pressure, and brain).

    RED ONION

    Any dark fruit or vegetable is going to be anti-oxidant rich, but with the red onion, it also contains a bioflavanoid called Quercetin. Quercetin has been found to contain anti : fungal / bacterial / inflammatory, and cancer fighting properties. One study suggests that half an onion a day could reduce the risk of stomach cancer by 50%. (SOURCE: http://www.healwithfood.org/health-benefits/eating-red-onions.php)

    Ingredients.

    4 Beef tomatoes, tops removed and insides scooped out and discarded

    1 Tin tuna in spring water

    1 red onion, finely chopped

    1 large sprig rosemary, finely chopped

    60g Gruyère, grated

    20g light mayo

    Pinch of pepper

    Method.

    Heat your grill to a medium heat

    1. Combine all the ingredients (except the tomatoes), in a bowl and mix well.

    1.  Stuff the de-seeded tomatoes with even amounts of filling.

    2.  Wrap each tomato loosely in an individual piece of foil. You want the top to still be exposed for when you put it under the grill.

  • RECIPE | Lemony Spaghetti

    This may be one of the most simplest recipes I do, in that it’s ingredients and effort are both minimal.

    It is perfect for mid-week, no energy, no brainpower cooking. However this simplistic dish at the table is very well received, as it bursts with freshness from the lemon and parsley, with a touch of garlic. With ingredients and method being so easy, once you’ve cooked this once you should be able to recall it from memory for the next time.

    I avoid wheat and use a “free-from” spaghetti, but you, of course, can substitute for normal spaghetti.

    CHICKEN

    • About 115g of free-range chicken will provide the following of your recommended daily intake;
    • 97% vitamin B3 (significant protection from heart disease, lowers levels of bad cholesterol, elevates “good” cholesterol HDL).
    • 70% protein.
    • 56% selenium (selenium deficiency, which some people who are HIV positive may have, has implications on immune function, depression, cardiovascular disease, cancer, hypothyroidism, infertility in males).
    • 40% vitamin B6 (can prevent anaemia, and also used to treat heart disease, high cholesterol, cramps, skin conditions, and boosting the immune system).
    • 36% phosphorous.
    • 22% choline (liver protector).
    • 21% vitamin B5 (great for acne and reducing oil production in the skin)
    • 16% vitamin B12.

    PARSLEY

    • The vitamin C content is higher than oranges (53% of your recommended daily intake in 30g of fresh parsley). Within the same 30g you will get 553% of your daily intake for vitamin K (healthy bones). It’s packed full of antioxidants, vitamin A, folate, iron. and can help neutralize carcinogens. It’s also great at neutralizing garlic breath! (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=100 )
    • Containing a high amount of enzymes, parsley benefits digestive activity .

    LEMONS

    Ingredients

    3 tbsp freshly squeezed lemon juice

    3 spring onions, sliced on the diagonal

    1 garlic clove, sliced

    1 pack fresh flat leaf parsley (finely chopped)

    1 tbsp butter (optional)

    250g mini chicken fillets, sliced into bite-size pieces

    75-100g spaghetti, per person

    Method

    1. Get a large saucepan of boiling water on the go.
    2. In a wok heat a tablespoon of oil and a tablespoon of butter (if using), and fry the spring onions for 5 minutes, adding the garlic for the last minute.
    3. Add your spaghetti to the pan with boiling water.
    4. Add in the chicken along with lemon juice to your wok and cook out for 8-10 minutes until the chicken is cooked.
    5. Drain your spaghetti and add to the wok, along with all of the parsley. Mix well to combine, add a drizzle of extra virgin olive oil, and a scattering of black pepper.
    6. Remove from the frying pan with tongs into bowls and serve. For extra nutritional value serve with a simple side salad of romaine lettuce and vine tomatoes.

  • RECIPE: Beetroot Chocolate Cake

    Beetroot Chocolate Cake

    Healthier Cake / Gluten-free / Anti-Oxidant Rich

    I’m writing the intro for this as my cake sits cooking in the oven. Cakes or anything with precise measures tend to stress me out as I basically can’t be slap dash and have to be accurate. However the preparation from start to oven seems to have passed me by unnoticed. It’s an extremely easy recipe to follow. I’ve cut out wheat so this recipe is gluten-free (as long as the baking powder you buy is also gluten-free). Ground almonds act as the binding agent to bring together this beautifully rich, moist cake.

    If you are looking for a healthy alternative to your average cake, then with 300g beetroot packed into this flourless, no “added” sugar, gluten-free cake- I think we have a winner.

    This cake has many anti-oxidant properties gained from the ingredients within it. Beetroot, almonds, dark chocolate, and honey all have healthy heart benefits to them as well, so why not make this healthy cake for someone you love.

    BEETROOT– Beetroot are high in potassium, magnesium, iron, vitamin A, B6, C, folic acid and anti-oxidants. (SOURCE http://www.webmd.boots.com/healthy-eating/guide/beetroot-benefits ) The nitrates in beetroot help lower blood pressure and may help heart disease. Also, beets contain boron which is good for sexual stamina and all-round energy levels! (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

    ALMONDS – Naturally low in saturated fats, and high in vitamin E, almonds make a great anti-oxidant. Clinical studies actually conducted that a handful of almonds a day alongside a healthy diet, helps to lower cholesterol and promote a healthy heart. (SOURCE: http://www.theguardian.com/california-almonds/introduction )

    DARK CHOCOLATE – Nutritious. Yes it is, in moderation. You wouldn’t want to eat it in one sitting obviously, but just to show you, based on 70-85% cocoa; 100g dark chocolate contains the following percentages of your recommended daily intake; 67% iron, 58% magnesium, 89% copper (great for immune system), 98% manganese, along with potassium, phosphorous, zinc, and selenium. A sensible size slice of this cake along with a healthy diet could be helping you get all your essential minerals. Dark chocolate could also improve blood flow / lower blood pressure, and even improve risk factors for heart disease. (SOURCE; http://authoritynutrition.com/7-health-benefits-dark-chocolate/ )

    HONEY – Honey contains flavanoids / anti- oxidants which help reduce the risk of certain cancers, and heart disease. Honey actually helps the body regulate its blood sugar levels too. (SOURCE; http://www.care2.com/greenliving/10-health-benefits-of-honey.html?page=2 )

     

    Ingredient

    300g cooked beetroot in natural juices, pureed

    4 large free-range eggs

    4 tbsp honey

    4 tbsp olive oil

    1 tbsp cocoa powder, and a little extra for dusting

    1 tsp vanilla extract

    1 tsp gluten-free baking powder

    125g ground almonds

    125g dark chocolate (I used 85% cocoa)

     

    Instructions

    Preheat your oven to 180c / 160c (fan) / Gas Mark 4

    1. Grease and line a round loose-bottomed cake tin, I used a 22cm.
    2. In a large bowl, combine the beetroot with the eggs, vanilla extract, honey, cocoa and baking powder. I do this by hand so I can justify a larger piece of cake at the end of it! You can of course use an electric whisker if you want.
    3. Once combined, fold in the ground almonds.
    4. Using a heatproof bowl, place on top of a small saucepan that has a little boiling water in it, and place the chocolate in the bowl. Make sure the bowl isn’t actually touching the boiling water beneath it.
    5. Once all the chocolate is melted you can stir in the olive oil.
    6. Add the chocolate now to the cake mix and stir slowly to combine.
    7. Tip the cake mix out into your cake tin, levelling out with a spatula, and bake in the oven for 35-45 minutes. You will know the cake is ready when inserting a skewer into it’s centre and it comes out clean. Cake mix clinging to your skewer means it is not ready!
    8. Leave the cake to cool in its tin and then transfer to a wire rack.
    9. Dust with cocoa powder by tapping it through a sieve and serve. This cake does go rather well with a dollop of organic coconut Greek yoghurt, a healthier option than cream.

     

     

  • RECIPE: Lamb Tajine Soup

    Lamb Tajine Soup

    Serves 4, or 4 x work lunches

    Prep 10 mins

    Cook 60 mins

    Freezable

    I really wanted to capture the essence of a Moroccan classic in a bowl. Something to brighten my day at work, and trick me into thinking I’m abroad where the sun shines all day long. I had some leftovers from my Roasted Med Veg  and decided to create this recipe. If you don’t “just so happen” to have roasted med veg leftovers, then most supermarkets do offer a frozen version which has been pre-roasted for you- simply use / cook them in the same way in the method below.

    I’m very aware of how many fruit and vegetables I am consuming in the day and this vegetable based soup will definitely help you on your way to achieving 7 a day. Three heaped tablespoons of cooked vegetables count as 1 portion.

    ANTIOXIDANTS – The beta carotene in this soup is evident from it’s vibrant colour. Tomatoes, carrots, peppers, and onions are all antioxidant havens and will help promote healthy skin and give your immune system a boost. Tomatoes and onions also have documented coverage on their anti-cancer properties.

    Ingredients

    1 tbsp carotino oil (or any other healthy cooking oil of your choice, I use carotino oil for its colour and vitamin properties)

    250g cooked roasted med veg (tomatoes, peppers, courgettes etc.)

    6 vine tomatoes, chopped

    3 onions, finely chopped

    2 large carrots, chopped

    2 garlic cloves, chopped

    1 lamb stock cube (made up with 1ltr of water)

    ½ tbsp sweet chilli sauce

    ½ tsp caraway seeds

    ½ tsp cumin

    Instructions

    1. Heat the oil in a large saucepan and fry off the onion for 10 minutes.
    2. Add the carrot, tomato, and spices until the tomatoes soften.
    3. Tip in your roasted vegetables along with the stock.
    4. Bring to the boil and then reduce to a simmer until the carrots are tender.
    5. Use a hand blender or other kitchen instrument to blend the soup until smooth.
    6. I think it looks pretty to dry-roast some extra caraway seeds until they start to pop in the pan, and add on top of each serving, along with a drizzle of oil.

     

     

  • RECIPE: Beet-Swede Gratin

    Beet-Swede Gratin

    Serves 4-6

    Prep 20 mins

    Cook 2 hours

    Something a little different from the usual potato gratin that’s loaded with carbs and cream. Rooty beet and swede go beautifully together nestled amongst a garlic-thyme, skimmed milk roux sauce with reduced fat cheeses.

    The sauce turns a beautiful pale pink under the molten mozzarella and tastes so damn good. If you want to make this ahead of time then follow up to step 6 and keep in the fridge until your ready.

    SWEDE – 170g of swede will provide 53% of your recommended intake of vitamin C! Good levels per serving of; zinc, magnesium, phosphorous, manganese, and calcium also make swede a healthy bone promoter. Healthy amounts of fibre encourage a good digestive tract. Swede is also a good alternative in a gratin to potatoes for sufferers of diabetes. It has also been linked to prevention of type-2 diabetes.

    BEETROOT– Like swede, are also high in magnesium and phosphorous- for the bones. Along with iron, vitamin A, B6, C, folic acid and anti-oxidants. Another vegetable that has a good fibre content to keep our digestive tract on track.

    Ingredients

    3 fresh raw beetroots, peeled (around 700g weight peeled)

    1 large swede. Peeled and sliced into thin semi circles (around 700g weight peeled)

    160g pack light leerdammer slices (8 slices)

    100g reduced fat mozzarella (sliced)

    1 onion, sliced very finely

    1 lemon, the zest of

    4 large garlic cloves, finely chopped

    10 thyme stems, leaves removed and chopped

    roux;

    3tbsp butter

    3 tbsp plain flour

    480ml skimmed milk

     

    Instructions

    Preheat your oven to 210c / 190c (fan) / Gas Mark 6

     

    1. Peel the beetroot and drizzle in oil, wrapping in individual foil wraps and roasting in the oven for an hour or until tender when pierced with a knife. Remove from the oven and set aside to cool. Slice once cooled.
    2. Meanwhile, Par-boil the swede for ten minutes, drain & set aside.
    3. Make a roux by melting 3 tbsp butter in a saucepan, then adding the same of flour and stirring constantly to form a thick paste. Cook this out for a minute or so.
    4. Gradually add your milk with a medium to low heat on the stove. I throw in the garlic, lemon zest and a small portion of thyme leaves at this point to infuse. Stir constantly.
    5. Gradually add more milk as the sauce thickens. Once you’ve reached desired consistency (I prefer it not to be overly thick as will thicken further in the oven), remove from the heat.
    6. Now it’s time to put the dish together. In a large casserole dish or similar, begin to layer the ingredients. I layer mine; swede, onion, scatter of thyme, leerdammer, beetroot- repeat. Pour over the sauce, top with mozzarella and freshly cracked black pepper.
    7. Reduce oven heat to 180c / 160c (fan) and place in the oven for 1 hour. Serve.

     

  • Recipe: Pistachio Cookies

    Pistachio Cookies

    Prep 15 mins

    Cook 10 mins

    Makes 12 Cookies

    Quick & Easy / Minimal Ingredients

    Chewy cookies with an unexpected citrus-like tang from the use of pomegranate molasses (a fruit syrup made from pomegranate juice reduction). These taste surprisingly light considering the use of a thick syrup, and the combination with the slightly salty pistachio kernels is delicious, unique and certainly moreish.

    Even the molasses of Pomegranate are high in anti-oxidants (especially vit. C). Equally pistachios contain a fair amount of anti-oxidants; carotenes, vit. E, and polyphenolic compounds. Immune system essentials; copper, iron, zinc, and selenium also feature.

     

    Ingredients

    210g plain flour

    140g butter

    100g pistachio kernels

    100g caster sugar

    60g pomegranate molasses

    1 vanilla pod, split and seeds scraped

    ½ tsp baking powder

     

    Instructions

    Pre-heat your oven to 200c / 180c (Fan) / Gas Mark 6

     

    1. Line a baking sheet with greaseproof paper and spray with a smidge of cooking oil.
    2. In a small saucepan, melt your butter. Just before it’s completely melted add in the pomegranate molasses to warm through, and combine together.
    3. Transfer the melted ingredients into a large mixing bowl.
    4. Add the vanilla pod seeds and sugar and beat together until combined completely.
    5. Tip in the flour, baking powder, and pistachios and mix thoroughly to create your cookie dough.
    6. At this point I put the bowl in the fridge for 5 mins just to cool slightly. You don’t have to do this but I find it makes the dough easier to shape.
    7. Roll equal shape balls of the dough and space out on the baking sheet, bear in mind they will spread out ever so slightly whilst baking.
    8. Press each ball piece down slightly and now put the baking sheet in the oven for the next 8-10 minutes.
    9. Even if your cookies feel soft & airy to touch, fear not, they will harden as they cool. If you prefer a crunchier biscuit-like texture then leave in the oven for a few minutes longer.

     

  • RECIPE: Muscle Mary Juice

    Muscle Mary (Strong Bones) – Makes around 800ml

    Classic flavour combinations make this tempting to shove a shot of vodka in it! High levels of vitamin K (bone production & maintenance) feature from carrots, tomatoes, celery, coriander and cucumber.

    Coconut water adds minerals; magnesium, potassium, and manganese which all have bone benefits. This juice is packed with anti-oxidant, anti-inflammatory and anti-cancer benefits too, making this a good all-rounder!

    Ingredients

    6 carrots

    1 lemon, sliced into wedges, skin on

    2 big tomatoes

    2 celery sticks

    ½ bunch coriander (15g)

    ½ cucumber

    120ml coconut water

    garnish (optional); cracked mixed peppercorns, garlic powder (even powdered garlic is beneficial to our immune system)