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: Beetrorzotto

    Beetrorzotto

    Serves 2-3 people

    Prep 10 mins

    Cook 30 mins

    I challenge those adverse to beetroot to actually give this a go. I am definitely converted from unsure, to a beetroot lover after eating this. This is proper creamy comfort food that uses fresh dill and feta to make a delicious and unusual combination. The dish can be adapted very simply to achieve vegetarian, vegan, or wheat-free status. See my swap suggestions beneath the recipe.

    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! This dish is definitely sexy with its deep red colour. (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

     

    DILL – Dill has been used as a digestive aid in herbal medicine for years, but also is a brilliant immune system booster. Dill also contains anti-carcinogenic properties. (SOURCE https://www.organicfacts.net/health-benefits/seed-and-nut/dill.html )

    CAROTINO OIL-If you haven’t heard of carotino oil before then you must go out and keep some stocked in the cupboard. It’s a great, cheap way of incorporating, even more, vitamins in your food. Carotino includes antioxidants, vitamins A & E, and Omegas 3 & 6. Due to it’s vibrant orange colour it does have a tendency to stain food- a fried egg didn’t look too appealing when I tried it. But it does however work fantastically with this vibrant dish.

    Ingredients

    1 tbsp carotino oil

    2 garlic clove (chopped finely)

    1 red onion (chopped)

    250g packed beetroot, including juices not in vinegar (chopped roughly)

    100g feta cheese (made into little squares)

    200g orzo (small, rice shaped pasta)

    700ml water made with 1 chicken stock melt/cube (or veg)

    Small bunch of dill, chopped finely (reserving some for a final sprinkling)

    Instructions

    1. Heat the oil in a large non-stick pan (or even a non-stick wok would do) and lightly fry the onion until cooked (10 mins).
    2. Add the garlic, beetroot, orzo, and stock and bring to the boil.
    3. Reduce the heat and leave to simmer for around 15 mins, check the orzo every now and then. Remember this is pasta not rice, so you want to retain a little bit of bite.
    4. Stir in the dill and then plate up, adding your feta cubes on top, along with the reserved dill.

     

    I served the beetrorzotto with my sweetheart coleslaw.  The crunchy textures against the velvety beetroot and orzo makes a lovely contrast. You could also serve with a crisp salad or garlic bread.

     

    Something you can’t eat in the ingredients list? Make the following swaps-

     

    DAIRY- Feta – You can actually source non-dairy feta if you do not eat dairy foods. Any other vegetarian cheese would go well here.

    WHEAT / GLUTEN – Orzo – Replace with a wheat/gluten free small shape pasta or you could alternatively use rice but make sure to extend the cooking time.

     

     

     

  • RECIPE | Black Quinoa with Beetroot & Pistachios

    Serves 2 | Prep 5 mins | Cook 15-20 mins

    Side Dish / Gluten Free / Iron Packed / Digestion Helper

    This is a recipe that manifested out of me suddenly realising I had forgotten an essential ingredient whilst at the shop for the original side dish I had planned! My forgetfulness and inability to stick to a list has often landed me in prime opportunities for a creative quickie in the kitchen. The crunchy quinoa and pistachios are tossed with silky earthy beetroot and fresh parsley. The natural flavours of this dish are essentially earthy & mellow, so this would be best suited with the main part of the meal having a sharp distinctive flavour. Why not try it with Lemon & Garlic Roasted Halloumi.

    BLACK QUINOA – Quinoa is a fantastic source of protein, especially for those that avoid eating meats. Quinoa is classed as a complete protein, meaning that it contains all 10 essential amino acids which you can normally only find within animal product. As well as providing a good supply of dietary fibre, (1 cup of) black quinoa will also supply 20% of your daily intake of folate (a B-vitamin essential for skin, liver, eyes, and hair), and 15% of Iron (red blood cells need this to carry oxygen around in the body). (SOURCE: http://www.livestrong.com/article/497045-benefits-of-black-quinoa/ )

    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. (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

    PISTACHIOS – Rich in mono-unsaturated fats like oleic acid make the pistachio nut a good source of anti-oxidants. Pistachio nuts also contain carotenes, vitamin E, 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 will work alongside the fibre in the quinoa to aid healthy digestion.

    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 healthy digestive activity .

     

    Ingredients.

    150g black quinoa

    150g beetroot, cooked in natural juices, cubed

    30g pistachios, bashed

    Bunch fresh parsley, finely chopped

    Olive oil

    Pinch of pepper

     

    Method.

     

    1. Cook the quinoa according to packet instructions in simmering water (15-20 mins).
    2. Drain the quinoa and rinse under the cold tap in a sieve.
    3. Mix together all the ingredients in a bowl along with a tablespoon of olive oil. Serve.

  • RECIPE | Beef Chilli with Black Rice

    You will have to trust me on the Chinese five spice. It complements the smoky fiery flavour of the beef chilli perfectly. This is probably one of my favourite’s to make, my friends love my chilli. You can reduce the cooking time by adding less of the stock but I prefer a long, long cook for this.

    Serves 4-6 people
    Prep 10 mins
    Cook 1-2 hours

    If I’m doing this for a crowd I serve a Scotch Bonnet chilli pepper on the side to see who’s man enough to give one a go! If you are going to do this, please remind your guests that the Scotch Bonnet ranks in category 4 on the scoville heat measure, and is of similar heat to a habanero, jamaican hot pepper, and the not so comfortingly named, Fatalii. Have plain yogurt / milk on standby!

    BLACK RICE- Where has black rice been all my life? After trying this for the first time only recently I can honestly say I will never eat a bowl of the white stuff ever again! A spoonful of black rice contains more antioxidants than that of blueberries. The anthocyanin antioxidants within the rice are linked with memory improvement, protection against heart disease and even cancer. Black rice is a fantastic source of Iron and also vitamin E. I decided to serve my devilish beef chilli with black rice to give a gothic, unusual and nutritious edge to the dish. Black rice is not just for show, it’s so good for you!

    BEEF- Around 85g of beef provides you with the following of your daily requirements; 50% protein, 39% zinc, 37% B12, 24% selenium, 20% phosphorous, 18% niacin, 16% B6, 14% iron, 12% riboflavin. ( SOURCE: http://www.beef.org/udocs/Beef%20Bytes%20Health.pdf )

    KIDNEY BEANS- 177g of kidney beans will provide you with the following of your daily requirements; 57% folate, 45% fibre, 42% copper (great for the immune system), 38% manganese (good for bone production & skin integrity), 34% phosphorous (another one for bones but also digestion), 30% protein, 23% B1, 21% iron.

    The kidney bean is a good source of cholesterol-lowering fibre, along with many other beans. When beans are combined with whole grain rice, the kidney beans provide virtually fat-free high quality protein. Kidney beans can also increase your energy by replenishing iron stores. (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87)

    REDUCED SALT & SUGAR BAKED BEANS – It’s this kind of cheap, easily accessible food that we can utilise for our health without having to import a wonder herb or grain from the Amazon. Baked beans can help towards achieving 7-a-day along with great fibre and protein benefits. Lycopene within the tomato sauce is a powerful antioxidant that has shown to help prevent heart disease and prostate cancer. (SOURCE ; http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-baked-beans.html )

    Ingredients.
    1 dried chipotle chilli, rehydrated, de-seeded and chopped finely
    1 ham stock cube, made up with 500ml hot water
    2 tsp Chinese five spice
    1 400g can kidney beans in a chilli sauce
    1 400g can organic chopped tomatoes
    1 230g can reduced sugar & salt baked beans
    2 onions, chopped roughly
    60g smoked chorizo, skin removed and sliced into rounds
    1 tbsp carotino oil (or any other healthy cooking oil of your choice)

    75g black rice, per person.

    Method.
    1. Heat the oil in a large saucepan and fry the onions over a medium heat for 10 minutes until they are translucent.

    2. Add in the beef, Chinese five spice, chorizo, chipotle and cook until the meat is no longer pink.

    3. Tip in the tomatoes, mix and let them cook out for a couple of minutes.

    4. Add both kidney and baked beans to the pan, along with the stock.

    5. Bring to a boil, reduce to simmer for 1-2 hours dependant on how much stock you want to use. I use all the stock and simmer for 1.5.

    6. Start cooking your rice in boiling water half an hour before you want to serve.

  • RECIPE | Posh Cod & Chips

    Serves 4 | Prep 20 minutes | Cook 20 minutes

    B12 BOOSTER / Anti-Oxidant Rich

    I am not normally one to go for fish, I have a strange fear of the sea that extends to fish being on plates. However, this is not fishy in the slightest and I found myself sharing the last fish parcel with a friend the first time I made it. I served mine with sweet potato chips, and had a pot of the left over pesto on the side (like a more refined version of mushy peas, perhaps), and had a posh fish and chips night.

    COD- For every 113g of cod you eat, you are receiving the following of the recommended daily intake; 109% B12, 88% iodine (great anti-oxidant stimulant, thus boosting the immune system), 57% selenium (HIV can deplete someone’s antioxidant / selenium resources so Cod makes a great natural way of boosting levels back up), 55% phosphorous, 42% protein, 21% choline (liver protector)- to name the highest. (SOURCE : http://www.whfoods.com/genpage.php?tname=foodspice&dbid=133 ).

    INGREDIENTS.

    One batch of artichoke & pistachio pesto

    4 pieces of cod (either fillet or tail-end will work)

    12 slices of pancetta

    few springs of thyme, leaves removed

    Olive oil
    METHOD.

    Preheat your oven to 220c / 200c (fan) / Gas Mark 7

     

    1. If you are using a fillet, then using a sharp knife make an incision in it’s thickest part and slice horizontally to create a pocket (just as if you were stuffing a chicken breast), and stuff with a tablespoon or so of the pesto.
    2. If you are using the tail end (this is what I used) then have where the skin used to be side up, place a tablespoon or so of the pesto on the fish and fold one half of the fish on top of itself sandwiching the pesto.
    3. Wrap each now stuffed fish in 2-3 slices of pancetta (depends how big your slices are) and place in an oven-proof baking dish.
    4. Drizzle with olive oil and sprinkle a few thyme leaves on top.
    5. Roast in the oven for 20 minutes.
    6. Remove from the oven, at this point you could choose to pan fry the fish parcels in order to get a bit of crisp on the outside.
    7. Serve with a pot of remaining pesto on the side, or alternatively keep leftover pesto in the fridge to use with pasta the following day.

  • RECIPE | Rustic Smoked Bacon, Goats Cheese, & Beetroot Tart

    Serves 4 (as a starter) | Prep 1 hour (you can reduce by buying pre-cooked beetroot in natural juices) | Cook 30 mins

    Starter / Vegetarian (without bacon)

    By calling this rustic, it means I’m able to be slap dash with the presentation of the pastry and not be sorry ’bout it. Scarred by how pedantic the process can be to create the flakiest puff in my chef’s course, I now opt for a ready made, ready rolled pastry. The smoked bacon in this tart makes it something different from the normal goats cheese & beetroot combo. For vegetarians that are fond of this combination, just omit the bacon, it’s a lovely dish either way.

    This would go nicely with Griddled Romaine Lettuce Hearts

    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/ )

    Ingredients.

    1 sheet ready made / rolled puff pastry

    2-3 small beetroot

    1 egg

    100ml cream

    150g soft goats cheese

    nutmeg, a small grating

    1 tsp thyme leaves, finely chopped

    80g smoked bacon lardons (optional)

     

    Method.

    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.
    2. Dry fry the bacon pieces until crisp and set aside on kitchen towel to soak up any excess oils.
    3. Make the filling by whisking together the egg, goats cheese, nutmeg and thyme leaves.
    4. Slowly incorporate the cream a little at a time whilst whisking.
    5. With your ready rolled pastry sheet, keeping the pastry on the grease proof paper, transfer to a large baking sheet.
    6. Begin to roll up the edges so that you are creating a tall enough wall to accommodate your filling. Seal down edges with a little water.
    7. Pour the filling into the pastry case. Slice the beetroot thinly and lay on top of the filling. Be careful not to make the filling flow over the pastry wall. Scatter the bacon lardons on top.
    8. Bake in the oven for anything up to 30 minutes (depends on your oven) . Your filling should be set, and the edges of the pastry golden.
    9. Remove and leave to stand for a few minutes before slicing and serving.