Top 20 Antioxidants

Finally--following what is likely the largest antioxidant study in history--the US Department of Agriculture (USDA) has produced a list of the 20 most antioxidant-rich foods. You may have guessed that blueberries rank high. But some of the findings will surprise you.

The study examined more than 100 types of fruits, vegetables, berries, nuts and spices. Winners included artichokes, russet potatoes and ground cloves, among other shockers, as top food sources of antioxidants. In the end, small red beans took the top spot, narrowly beating out wild blueberries as the food with the highest concentration of disease-fighting compounds per serving.

A prevailing but controversial theory holds that antioxidants--non-vitamin nutrients that abound in some foods--may benefit the body by providing protection against oxidation, a process that may be linked to conditions such as cancer, heart disease and aging. Found most often in colorful produce, antioxidants are also available in powdered "green" supplements and pills.

The USDA study was published in the June 2004 issue of the Journal of Agricultural and Food Chemistry. Here's the full list, starting with the richest source of antioxidants:



* Small red beans (dried)

* Wild blueberries

* Red kidney beans

* Pinto beans

* Blueberries (cultivated)

* Cranberries

* Artichokes (cooked)

* Blackberries

* Prunes

* Raspberries

* Strawberries

* Red delicious apples

* Granny Smith apples

* Pecans

* Sweet cherries

* Black plums

* Russet potatoes (cooked)

* Black beans (dried)

* Plums

* Gala apples


from Better Nutrition

Double Chocolate Chip Biscotti Recipe

Two of my favorite things, Chocolate and Biscotti!

This recipe makes: 72 biscotti
Preparation time: 15 minutes
Cooking time: 30 minutes

Ingredients
1 1/2 cups flour
1/3 cup cocoa powder
1 cup sugar
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 pinch salt
3 large eggs
3/4 cup semisweet chocolate chips
3/4 cup white chocolate chips
powdered sugar, for rolling

Cooking Instructions
1. Preheat the oven to 350°F and line 2 cookie sheets with parchment paper.

2. In a mixing bowl combine the flour, cocoa powder, sugar, baking powder, baking soda and salt.

3. In a separate bowl, whisk the eggs together. Add this to the flour mixture along with the chocolate chips and stir until a stiff dough forms.

4. Scrape the dough onto a lightly sugared work surface and divide it into 4 pieces. Roll each piece with the palms of your hands into a log slightly shorter than the length of your cookie sheet.

5. Place two logs on each cookie sheet, several inches apart (the logs will double in width). Bake for 15 minutes, until the logs feel set or firm to the touch. Set the cookie sheets on racks and let cool. Reset the oven to 300°F.

6. When cool to the touch, place the logs on a cutting board. With a serrated knife, slice them into 1/2-inch diagonal slices.

7. Lay the biscotti out on the prepared cookie sheets in a single layer and bake for an additional 10 to 15 minutes, until they are dry and lightly toasted. Cool completely.

8. Store in an airtight tin or plastic container at room temperature for up to 2 weeks.



Nutrition Facts
Serving size: 3 biscotti
Calories 128
Total Fat 4 g
Saturated Fat 2 g
Protein 2 g
Total Carbohydrate 22 g
Dietary Fiber 1 g
Sodium 68 mg
Percent Calories from Fat 28%
Percent Calories from Protein 7%
Percent Calories from Carbohydrate 65%

Low-Fat Garlic Turkey Burgers & Crispy Oven Fries

I love this dinner and it's so simple, as a matter of fact, we just had this for dinner two nights ago and I'm craving it again :) The pictures below are of our actual dinner.
Low-Fat Garlic Turkey Burgers

1 pound lean ground turkey
1 clove garlic
1 small onion
salt and pepper to taste
2 tablespoon olive oil
Whole Wheat Hamburger Buns (Sara Lee makes great whole wheat buns)

Chop onion and garlic, saute in 1 tablespoon olive oil until onions are translucent. (set aside two tablespoons onion and garlic) Mix with ground turkey. Patty out 3 or 4 burgers and add to a medium hot skillet with 1 tablespoon olive oil. Season with salt and pepper on both sides. Cook for about 5 minutes on each side. In the last minute of cooking, melt fat free cheese on top. add a small amount of the sauted onion and garlic to the top of burger if desired.
Serve on a toasted whole wheat bun with tomatoe.



Crispy Oven Fries

Slice Russet potatoes into strips
Lay in single layer on baking sheet
drizzle with Olive Oil then season with coarse salt and pepper.
Bake @ 425 degrees for approx. 15-20 minutes on one side then turn and bake 10-15 more minutes.

Rachel Ray's Lemon Chicken Schnitzel w/Roasted Potatoes

This is not necessarily low fat but, it's not high in fat either. You can adjust almost any recipe to make it suitable for your diet.

1 1/2 pounds baby red potatoes, cut into small chunks
1/4 cup plus 2 tablespoons olive oil
3 scallions, white parts only, thinly sliced
2 tablespoons chopped fresh rosemary leaves
Grated peel and juice of 3 lemons
Salt
5 tablespoons butter (*I use I can't believe it's not butter light)
2 boneless, skinless chicken breasts, approx. 1 1/2 pounds) havled and pounded thin
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1.Preheat over to 400 degrees. In a roasting pan, toss the potatoes. 1/4 cup olive oil, the scallions, rosemary, and peel and juice of 2 lemons; season liverally with salt. Roast until golden and tender, about 40 minutes.

2.Meanwhile, in a large nonstick skillet, heat 1 tablespoons butter over medium-high heat. Place the flour in a shallow bowl;season with salt. Dredge 2 chicken breasts in flour, shaking off excess. Fry until just cooked through, about 3 minutes on each side. Transfer to a paper-towel lined plate and keep warm. Add the remaining 1 tablespoon olive oil and 2 more tablespoons butter to the skillet and cook the remaining 2 chicken breasts as above. Transfer to the plate.

3.Whisk the remaining 1 tablespoon butter and peel and juice of 1 lemon into the pan juices and cook until just browned, about 5 minutes. Pour the lemon-butter sauce over the chicken; serve with the potatoes.

Makes 4 servings
Prep time 10 min.
Cook Time 40 min.

*TIP*: Use chicken tenders to skip the pounding and cook for two minutes on each side.

low-fat veggie lasagna

This meatless, low-fat lasagna is chock full of colorful vegetables, making this a healthy and nutritious supper dish. You can even prepare this vegetable lasagna ahead of time and refrigerate it until you're ready to cook. If you do, let the lasagna stand at room temperature for 20-30 minutes before placing it in the oven.

INGREDIENTS:
2 tsp olive oil
1 garlic clove, crushed
1 medium onion, finely chopped
1 1/2 cups cremini mushrooms, sliced
1 celery stalk, chopped
1 medium carrot, diced
1 medium zucchini, chopped
1 yellow squash, chopped
1 28-ounce can crushed tomatoes
2 tbsp tomato paste
1 tsp oregano or mixed Italian herbs
Freshly ground black pepper
2 handfuls baby spinach salad leaves, roughly chopped
1 15-ounce tub fat-free or low fat ricotta
8-ounces no-cook lasagna noodles
3/4 cup reduced fat shredded mozzarella cheese

PREPARATION:
Preheat oven to 375 degrees, and coat an 11 X 7-inch baking dish with nonstick cooking spray.
Heat oil in a large saucepan. Sauté garlic for 1 minute, followed by onion, mushrooms, celery, carrots, zucchini and squash.

Gently sauté for 10 minutes until vegetables are softened. Add tomatoes, tomato paste, herbs and some black pepper. Bring to a boil, then reduce to a simmer for 10 minutes. Stir in spinach.
Spread a cup of sauce on the bottom of the baking dish. Top with noodles, followed by half the ricotta cheese; add another layer of sauce, followed by noodles and remaining ricotta cheese. Continue with remaining noodles and sauce, ending with sauce. Top with mozzarella and bake for 30 minutes. Serves 8.

Per Serving: Calories 303, Calories from Fat 37, Total Fat 4.1g (sat 1.5g), Cholesterol 42mg, Sodium 461mg, Carbohydrate 50.6g, Fiber 4.6g, Protein 15.8g

Zesty Citrus Vinaigrette (vinegarette)

2 Tbsp powdered fruit pectin
1 tsp sugar
2 Tbsp chopped fresh parsley or 2 tsp dried
1/4 tsp salt
1 tsp chopped fresh oregano or 1/4 tsp dried oregano
Dash ground red pepper (cayenne)
1/2 cup water
1 Tbsp frozen orange juice concentrate, thawed
1 Tbsp white wine vinegar or cider vinegar
1 garlic clove, minced
This dressing lends zesty flavor with no fat. Serve it on a salad of spinach leaves, mandarin orange segments, sliced celery and croutons.

Combine all ingredients in small jar with tight- fitting lid; shake to blend well.

Makes 2/3 cup, 1 Tbsp per serving (8 calories, 0 g fat, 0 g chol, 50 mg sodium)

Recipe is from the July/August 1994 issue of Pillsbury Fast & Healthy.

White Bean Dip

Super Easy White Bean Dip!

2 (14-ounce) cans white beans, rinsed and drained
2 tablespoons roasted garlic
3 tablespoons extra-virgin olive oil
3 tablespoons freshly squeezed lemon juice
Salt and pepper


In a food processor, combine the beans, roasted garlic, olive oil and lemon juice and process until smooth. Season, to taste, with salt and pepper. Serve with your favorite vegetables.

Low Fat Blueberry Pancakes

Over the next few days I'll be entering recipes using the top ten super foods that I have listed in yesterday's entry below.

Today's recipe is
LOW FAT BLUEBERRY PANCAKES

Low-Fat Blueberry Pancakes
1 large egg, separated, yoke in one bowl, white into another bowl
2 cups plain low-fat yogurt
1/2 cup unsweetened applesause
1/4 cup sugar
1 tsp vanilla extract
2 tsp baking soda
1/2 tsp salt
1 3/4 cups all-purpose flour
Whites of 3 large eggs added to bowl with egg white (save yokes for another use)
1/2 tsp vegetable oil, more if needed
2 cups blueberries

Add yogurt, applesauce, sugar and vanilla to egg yolk. Stir to mix, then stir in baking soda, salt and flour until blended. Beat egg whites with an electric mixer until stiff peaks form when beaters are lifted. Stir in 1/3 of the whites into the batter until blended. Gently fold in remaining whites until no white streaks remain. Heat a griddle or large skillet over medium heat until a few drops of water dropped onto the surface dance around and then disappear.
Wipe 1/2 teaspoon vegetable oil over cooking surface with a paper towel. For each pancake, pour 1/4 cup batter onto griddle or skillet, to make a 4" pancake. Sprinkle some berries on top, then cook 2 minutes longer or until bubbles appear on surface of pancake and undersides are golden-brown. Turn pancakes and cook until tops bounce back when touched, about 2 minutes. Serves 6, 4 pancakes each.

Top 10 Super Foods

Berries
Tea
Olive Oil
Vegetables
Citrus
Salmon
Whole Grains
Nuts
Legumes (beans)
Low Fat Protein

Cranberry, Almond, and Cinnamon Granola

Cranberry, Almond, and Cinamon Granola
4c. old fashioned rolled oats
2c. shredded sweetened coconut
2c. sliced almonds
1 1/2c. dried cranberries
1/3c. honey
2tsp. ground cinnamon
1/2c. vegetable oil

Preheat oven to 350 F.
Combine all ingredients except dried fruit and spread in even layer on baking sheet. Bake for 25-30 min. stirring every 8 min. or so. Add fruit when only 5 min. baking time remains.

This makes a huge batch, so you might want to cut it in half. Also, in order to taste the cinnamon, you need to add extra, about 1 tsp.