My Online Health Articles and Healthy Recipes

Image via WikipediaGetting your antioxidants doesn’t have to be boring! Our Blueberry Crumble and Berry Treasure recipes prove it.

Blueberries are a good source of fiber and vitamin C, but this little blue fruit’s main claim to fame is its antioxidant activity. Why is this important? Because antioxidants neutralize “free radicals” — those unstable oxygen molecules that attack your body and place you at risk for cancer, heart disease and premature aging. Blueberries are actually ranked No. 1 among common fruits and vegetables in antioxidant power. Acai and Goji berries are the only other fruits that rank higher, but they’re more exotic — and more expensive.

Try these quick and easy blueberry dessert recipes. They’re great ways to get your antioxidants.

Blueberry Crumble
Makes 4 to 6 servings

• 4 cups fresh blueberries
• 1 cup firmly packed brown sugar
• 3/4 cup flour (preferably whole wheat, or try one of the gluten-free varieties)
• 3/4 cup uncooked oats
• 1/2 cup butter, melted

1. Spread blueberries in a 2-quart baking dish.
2. Combine the remaining ingredients and sprinkle over blueberries.
3. Bake for 45 minutes at 350 degrees.

Berry Treasure
Makes 4 servings

• 1 cup fresh blueberries
• 1 (6 oz.) can frozen grape juice concentrate, undiluted
• 1-1/2 cups water
• 1/4 cup quick-cooking tapioca
• 1 tsp. lemon juice

1. Combine grape juice concentrate, water and tapioca in a saucepan and let them stand in for 5 minutes.
2. Bring the mixture to a boil over medium heat.
3. Simmer slowly, stirring often, until tapioca is clear and juice is thickened.
4. Remove from heat; add lemon juice and stir. Incorporate the blueberries once the mixture has cooled a little.

You can also add other fruit, such as bananas and raspberries, which can either be stirred in or layered.

Photo by Chrissi Nerantzi

You might also be interested in these other healthy recipes:

• Asparagus Recipes
• Broccoli Recipes
• Garlic Recipes with Antiviral Power
• Pasta Recipes to Boost Your Immune System
• Recipes to Control Blood Sugar
• Recipes to Help Your Vision
• Recipes to Keep Anemia at Bay

Love garlic? The Garlic Dressing, Firecracker Salsa and Roasted Garlic recipes below give you the taste you love, backed by the antiviral power of “the stinking rose.”

Garlic has a long history that dates back to as early as 5,000 years ago: Ancient Greeks and Egyptians used it for heart problems and headache; the Chinese used it for a variety of common ailments and to boost immunity. And modern scientific research confirms its curative powers. National Cancer Institute studies indicate that a diet rich in garlic may reduce risk of colorectal, stomach and prostate cancer by as much as half. Research also shows that garlic has antiviral properties that protect against infection and inflammation, may destroy certain flu viruses, and help to kill intestinal parasites.

How can this little “rose” do so much? It’s packed with nutrients, including vitamin A and vitamin C; the minerals potassium, selenium, phosphorus and zinc; and amino acids. It also has an unusually high concentration of the sulfur compound allicin, which is a strong antibiotic and the compound primarily responsible for garlic’s healing properties.

If a little garlic each day keeps the doctor away, what’s the best way to get it? Cooked or raw, all forms have health benefits, but raw garlic has the edge. The following easy-to-prepare salad dressing is a tasty way to get your daily dose:

Garlic Dressing
Serves 1-4

• 4 T. olive oil
• 2 T. grated parmesan cheese
• 1 T. lime juice
• 2 garlic cloves, minced

Mix ingredients together and drizzle over salad greens.

And if you’re looking to heat things up, try the following fresh salsa recipe:

Firecracker Salsa
Serves 2-4

• 3 jalapeno peppers
• 4 garlic cloves, peeled
• 1 can stewed tomatoes
• 1 tsp. lime juice
• 1/4 cup cilantro leaves
• 1/2 tsp. cumin powder
• Salt, to taste

Remove stems and seeds from peppers. Place all the ingredients in a food processor or blender and coarsely chop until the mixture gets to the consistency you want. Serve with tortilla chips.

And here’s a classic with taste that’s out of this world:

Roasted Garlic

1. Preheat oven to 400°F.
2. Peel away the outer layers of the skin, leaving the clove skins intact. Cut off 1/4 to a 1/2 inch of the top of the cloves with a knife.
3. Place the garlic heads in a regular baking pan or muffin pan, cur side facing up. Drizzle a couple teaspoons of olive oil over each head, “massaging” them with your fingers to make sure each garlic head is well coated. Cover with aluminum foil and bake at 400°F for 30-35 minutes, or until the cloves feel soft if you push on them gently.
4. Let the garlic cool so you can touch it. Use a knife to cut the skin slightly around each clove, and then pull or squeeze the roasted garlic cloves out of the skins.

You can eat the roasted garlic as is or mash it with a fork to use in recipes. It also can be spread over warm French bread, mixed with sour cream for a baked potato topping , or mixed in with Parmesan and pasta.

Fresh garlic usually is the best for disease prevention, but eating raw cloves could cause gas or bloating. And not everyone enjoys the pungent aroma. If it bothers you, try a nutritional supplement instead. Research has shown that supplements containing an extract often work as effectively as fresh — without the garlic breath.

Photo by Alessandro Paiva

You might also be interested in these other recipes:

• Blueberry Recipes with Antioxidant Power
• Broccoli Recipes
• Asparagus Recipes
• Pasta Recipes to Boost Your Immune System
• Recipes to Control Blood Sugar
• Recipes to Help Your Vision
• Recipes to Keep Anemia at Bay

What are phytochemicals?
Phytochemicals (or “plant chemicals”) contribute to the vivid colors found in fruits and vegetables and have a major positive impact on human health. It should be obvious that vegetables and fruits are healthful — this is probably due to some balance of phytochemicals, carotenoids, fibers, vitamins and minerals.

What are polyphenols and flavonoids?
Polyphenols include flavonoids (or “catechins”) and appear to be powerful antioxidants. Certain flavonoids, including quercetin, are more active than others. Laboratory studies have shown that flavonoids suppress tumor growth, interfere with sexual hormones, may help prevent blood clots, and have anti-inflammatory properties. Flavonoids are found in celery, cranberries, onions, kale, broccoli, apples, cherries, berries, tea, red wine, parsley, soybeans, tomatoes, eggplant and thyme. Most common berries, which contain flavonoids, are particularly rich in potent antioxidants.

What are isothiocyanates?
Isothiocyanates and the related substances, indoles, are often referred to as mustard oils, and are responsible for the sharp taste in cruciferous vegetables (broccoli, cabbage, Brussels sprouts, cauliflower, collards, kale, kohlrabi, mustard greens, rutabaga, turnips, bok choy). They stimulate enzymes that convert estrogen to a more benign form and may block steroid hormones that promote breast and prostate cancers. Cruciferous vegetables are also high in fiber, vitamin C and selenium.

What are monoterpenes?
Monoterpenes have two important phytochemicals, perillyl alcohol and limonene. They block proteins that stimulate cell growth and reproduction and are being tested for actions against cancer.

Limonene is found in the peels of citrus fruits.

What are phytoestrogens?
Phytoestrogens, also called isoflavones, have actions that are similar to the female hormone estrogen. Important phytoestrogens are genistein, daidzein, enterolactone and equol. Phytoestrogens act as antioxidants and tumor suppressors. These compounds may improve cholesterol, prevent bone loss and suppress enzymes that stimulate breast cancer.

Phytoestrogens are found in soy products (not soy sauce), whole grains, berries, fruit, vegetables and flax seed.

What are organosulfur compounds?
Organosulfurs, which include allicin, boost the immune system, assist the liver in rendering carcinogens harmless, and may reduce production of cholesterol in the liver. These compounds are found in garlic, leeks, onions, chives, scallions and shallots.

What are saponins?
Saponins are forms of carbohydrates that neutralize enzymes in the intestines that may cause cancer. They also may boost the immune system and promote wound healing. Saponins are found in ginseng, beans (including soybeans) and whole grains.

What is capsaicin?
Capsaicin seems to reduce levels of substance P, a compound that contributes to inflammation and the delivery of pain impulses from the central nervous system. Research suggests it may inhibit cancer-generating substances. Capsaicin is found in hot red peppers.

What are plant sterols?
Plant sterols, which include sitosterol and squalene, are found in vegetable oils and may have cholesterol-lowering effects.

What are the benefits of vitamins and phytochemicals?
Currently, the most important benefit claimed for vitamin A, vitamin E, vitamin C and many of the carotenoids and phytochemicals is their role as antioxidants, which are scavengers of particles known as oxygen-free radicals. These unstable particles are by-products of many of the body’s normal chemical processes and are increased by smoking, environmental toxins and stress. They can damage cell membranes and interact with genetic material, possibly contributing to the development of a number of disorders, including cancer, heart disease, cataracts and the aging process. Oxygen-free radicals can also enhance the dangerous properties of low-density lipoprotein (LDL) cholesterol, a major player in the development of atherosclerosis.

Antioxidant vitamins and many phytochemicals can neutralize free radicals and may reduce or even prevent some of their damage. Although it is clear that vitamins are required to prevent deficiency diseases, the possible benefits of higher-dose supplements are still unproven in most cases. In fact, there is some evidence that in high doses vitamin C, vitamin E and beta-carotene have pro-oxidant effects that can be harmful. The best way to obtain combinations of antioxidant vitamins and nutrients is to eat plenty of dark-colored fresh fruits and vegetables.