ANTIOXIDANT RECIPES

For natural antioxidants "Eat Fruits and Vegetables!" is the mantra. Natural antioxidant foods are fruits, vegetables, cereals, legumes, nuts and seeds. The best way to ensure adequate intake of the antioxidants is to eat a variety of fruits and vegetables through a diet consisting of 5 to 8 servings of fruits and vegetables per day.

Use fruits and vegetables to dish out delicious recipes. Antioxidants help to wash out the unwanted oxidants that get accumulated in our body in course of time. Antioxidants play significant role in reducing the risk of heart disease, cancer and other diseases by improving immune system. Find below a list of antioxidant recipes for your help.Antioxidants also help in reducing blood pressure and slow the effects of aging. These naturally-occurring compounds protect the body from harmful, excess free radicals, sweeping them up before they can cause damage. And the best way to lay an antioxidant-rich foundation that's inhospitable to toxins and free-radicals is through a combination of whole foods.

BROCCOLI & MUSHROOM STEAMED RICE

Ingredients Broccoli (small florets) 1/2 Cup Mushroom (chopped finely) 1/2 Cup White pepper powder 1/4 tsp Oil 1/4 tsp Salt To taste Cooked rice 1/2 Cup
Method In a pan, heat oil. Add broccoli florets and fry for a while. Add mushroom and fry on a high flame till done Add salt and white pepper powder to this. Add rice and mix well.

CARROT & RAISINS

Ingredients Large carrots 2 nos Raisins 1/4 cup Sour cream 1 tsp Sugar 1 tsp
Method Place raisins in a small amount of water, so they plump up a little.Grate carrots on a smallest part of your grater. Combine grated carrots, sour cream, raisins (take them out of water prior) and then add sugar (adjust to your taste).

CARROT AND MINT SALAD

Ingredients Carrots(peeled and thinly sliced) 1 cup Cucumber (peeled and thinly sliced) C1 cup Rajma ( soaked overnight and boiled ) 1/2 cup Onions, sliced 1/2 cup To be mixed into a dressing Honey 1 tsp Lemon juice 1 Tbsp Mint Finely chopped 2 Tbsp Salt To taste
Method Combine all the ingredients for the salad in a bowl and chill. Just before serving, add the dressing and toss well. Serve immediately

CARROT MUSHROOM MASALA

Ingredients Mushrooms(chopped ) 200 g Small onions(chopped) 1 Small green chillies chopped 2 Big carrot(diced) 1 Large Tomato(chopped) 1 Egg, beaten 1 Oil 1/2 tsp Red chilli powder 1/2 tsp Turmeric 1 inch Salt to taste

Method Take a frying pan, heat the oil and saute the onions till tender. Put the green chillies and fry for a minute. Put the carrot pieces into the pan and cook and cover for about 5 minutes or till the carrot pieces become tender. Now put the chopped tomato pieces and put two Table spoons of water. Cover and cook for about 3 minutes or till the tomato becomes tender. Put the salt,chilly powder and turmeric.Mix well.Now put the mushroom pieces, cover and cook till the mushroom gets cooked. Put the beaten egg into the curry and simultaneously mix the curry with a fork so as to mix the egg well into the curry and that there are no big egg pieces. Simmer the curry till oil gets separated. Serve hot.

CARROT PULAV

Ingredients Long grain rice 2 cups rated carrot 1/4 cup Thin slices of french beans 1/4 cup Green chillies, finely chopped 2 Bay leaf 1 Black peppercorns 3 to 4 Mustard seeds 1/4 tsp Coriander 1 Tbsp Lemon juice 1 tsp Ghee 1tsp Elachi 1 Salt To taste

Method Wash the rice and soak for 30 minutes. Boil rice in salted water, till done, but each grain is separate. Drain, spread in a plate, keep aside to cool. Heat ghee in a heavy pan Add seeds and allow to splutter. Add elachi, bay leaf and peppercorns. Add carrot and beans. Add salt and garam masala and stirfry till vegetables are tender. Then put rice and lemon juice and more salt if required. Mix it well and keep it for 2-3 minutes. Garnish with coriander leaves.

CITRUS SALAD

Ingredients Macaroni ( cooked ) 1 cup Capsicum ( chopped ) 1/4 cup Carrot ( chopped and par boiled ) 1/2 cup Spring onions chopped 3 Bean sprouts 1 cup Orange ( segmented ) 1/4 cup Sweet lime, segmented 1/4 cup To be mixed into a mint dressing Thick fresh low fat curd 3/4 cup Finely chopped mint leaves 3 Tbsp Mustard powder 1/4 tsp Powdered sugar 3/4 tsp Salt To taste
Method Mix all the ingredients for the salad. Serve immediately tossed in mint dressing..

CRUNCHY VEGETABLE SALAD

Ingredients Cabbage(cut into 25 mm cubes) 1 cup Broccoli florets, parboile 1 cup Ginger( chopped ) 1/2 tsp Garlic( chopped ) 1/4 tsp Celery(chopped) 1 tsp Pineapple cubes cup Fresh pineapple juice 1/4 cup Oil 1/2 tsp For the garnish Freshly ground black pepper 1/4 tsp
Method Heat the oil in a pan, add the ginger, garlic and celery and stir-fry for a few seconds. Add the cabbage, broccoli, pineapple cubes and juice and cook over high flame till the juice dries out. Garnish with the freshly ground black pepper and serve warm..

EXOTIC SALAD

Ingredients Lettuce,Cut into pieces 11/2 cups Bean sprouts 1/2 cup Broccoli florets, blanched 1/2 cup Celery Stalks, chopped 2 For the dressing Ripe muskmelon chopped 1 cup Roasted Jeera crushed 1/2 tsp Chopped coriander 3 Tbsp Salt and Pepper To taste
Method For the dressing Blend the muskmelon to a smooth puree in a blender. Add the remaining ingredients and mix well. Refrigerate till required. How to proceed Combine all the ingredients for the salad in a bowl and refrigerate. Just before serving, add the dressing and toss well Serve immediately.

FRUIT AND LETTUCE SALAD

Ingredients Lettuce, shredded 1 cup Papaya, diced 1/2 cup Grapes, halved 1/2 cup Orange segments 1/2 cup Guava, sliced 1/2 cup Strawberries, quartered 1/2 cup watermelon, diced 1/2 cup Sliced almonds, toasted 1 tbsp For the dressing Lime juice 1/4 cup Honey 1 tsp Red chilli flakes 1Tbsp Salt 1 tsp
Method For the dressing combine all the ingredients & mix well. Cool completely & store in an airtight container. Just before serving combine the fruits & lettuce, pour of the dressing over the salad & toss well.

GUAVA MOUSSE

Ingredients Fresh guava puree 1 cup Evaporated milk 1 cup Sugar or honey 3/4 cup Lemon juice 1 tbsp
Method To Make puree cut guavas into half scoop out pulp. Chill the evaporated milk 3. Pour into chilled bowl & whip until thickened. Add Honey & lime juice to the puree. Fold whipped milk into guava mixture & pour into freezer trays. Freeze for 3- 5 hours.

HEALTHY TOMATO SOUP

Ingredients Tomatoes ( Chopped ) 5 cups Yellow moong dal 1/4 cup Onions( finely chopped) 1/2 cup Cornflour 1 Tbsp Sugar 1 tsp Warm low fat milk 1/2 cup Salt and pepper To taste To serve Toasted Whole Wheat Bread Croutons
Method Drop the tomatoes in boiling water for 2 min and immediately transfer them to ice-cold water. Peel the skins and cut the tomatoes into small pieces. Pressure cook with moong dal, onion chopped 1 cup water, sugar and salt for 8 min. Cool and blend it with milk & cornflour until smooth. Serve with pepper and fried croutons.

KEERAI KOOTTU

Ingredients Moong dal (cooked) 1 Cup Spinach (Keerai ) (boiled) 400 g Jeera seeds 2 tsp Coconut (grated) 2 tsp Red chillies 3 nos Green chillies 4 nos Mustard seeds 1 tsp Oil 1/4 tsp Salt to taste 1 inch
Method Grind green chillies, grated coconut and cumin seeds to make a paste. Heat the oil and season with mustard seeds and red chillies. Add dal and boiled spinach. Put salt and paste. Stir it continuously while cooking. Cook till the mixture turns thick. Keerai Koottu is ready.

LEMON AND CORIANDER SOUP

Ingredients Vegetable stock 1 Cup Carrots, sliced 1/4 cup Cabbage, diced 1/4 cup Spring onion( whites ) sliced 11/4 cup Mushrooms sliced 1/4 cup Spring onion ( greens) chopped 2 Tbsp Green chilli, slit 1 Oil 1 tsp Salt and pepper To taste For the garnish Chopped coriander 1 Tbsp Lemon juice 1 tsp
Method Grind green chillies, grated coconut and cumin seeds to make a paste. Heat the oil and season with mustard seeds and red chillies. Add dal and boiled spinach. Put salt and paste. Stir it continuously while cooking. Cook till the mixture turns thick. Keerai Koottu is ready.

PAPAYA PUDDING

Ingredients Papaya slices 2 Cups Skimmed milk 2 Tbsp Sugar 1 tsp
Method Blend the milk, papaya and sugar in a liquidizer. Pour this mixture into cups. Papaya Pudding is ready. Serve it chilled.

SPICY STIR-FRY SOUP

Ingredients Spring onions, sliced 2 nos Cabbage, shredded 1/2 cup Red capsicum, cut into thin strips 1 Red chillies 3 Cloves & garlic 4 each Lemon juice 2 tsp A pinch of sugar Oil 1/2 tsp Salt o taste

Method Put 4 cups of water to boil. Soak the red chillies in 1/2 cup of hot water for some time. Then pound them with the garlic into a smooth paste. Keep aside. Heat the oil in a saucepan, add the chilli and garlic paste and stir for some time. Then add the spring onions, cabbage and red capsicum and saute for a few seconds. Add the remaining 3 cups of hot water, the lemon juice, sugar and salt and bring to a boil. Serve hot.

SPINACH AND BABY CORN SOUP

Ingredients Vegetable stock 4 cups Spinach ( chopped) 1 cup Baby corn, sliced 1/2 cup Cornflour 1 tbsp Onions, chopped 1/2 cup Low fat butter 1/4 tsp Salt and pepper To taste

Method Dissolve the cornflour in a little stock and keep aside. Melt the butter in a pan. Add the onions and fry gently for 1 minute until soft, taking care that they do not discolour. Add the baby corn and stir gently for 2 minutes. Add the spinach and stir for another 2 minutes. Add in the stock and the cornflour mixture and bring to a boil while stirring throughout. Simmer for 5 minutes. Keep aside till it cools to room temperature. Blend the mixture in a blender to a smooth puree. Pour the puree back into the pan and bring it to a boil. Add the salt and pepper. Serve hot.

TANGY SALAD

Ingredients Tomatoes (quartered and deseeded ) 1 cup Cucumber (sliced ) 1 cup Lettuce leaves ( cut into pieces ) 2 cups Mushrooms, quartered and blanched 1/2 cup Capsicum ( diced ) 1/2 cup To be mixed into a dressing Crushed garlic 1 tsp Lemon juice 11/2 Tbsp Oil 1 tsp Dry red chilli flakes 1/4 tsp Salt and pepper To taste
Method Combine all the ingredients. Add the dressing , toss well. Serve immediately.