Antioxidant Over-Achievers Many foods contain antioxidant properties, but a few give you the most disease-fighting bang for your bite. These antioxidant all-stars include: berries, walnuts, pomegranate juice and grape juice, unsweetened baking chocolate, brewed tea and coffee, red wine, artichokes, dried beans, dried cloves, cherries, cabbage, spinach, and many other fruits, vegetables and spices. You don’t have to munch carrots and raw broccoli from dawn to dusk, but you need to start thinking about fruits and veggies long before dinner to get the recommended daily 4-1/2 cups – equal to nine servings. Sounds like a lot, but don’t throw in the dishtowel yet. Here are 40 easy ways to boost your antioxidant intake: Start Early 1. A small glass of 100% fruit juice is the perfect energizing start to your day. Vary your juices to balance your nutrient intake. Try the usual orange and grapefruit juice and the not-so-usual pomegranate and blueberry. 3. Add sautéed mushrooms, onions, red and yellow bell peppers, or tomatoes to omelets. 4. Slice peaches, bananas, strawberries, or other fresh fruit onto your cereal. 5. Mix dried cranberries or raisins into your oatmeal. 6. Toss frozen fruit, low-fat yogurt and nutmeg or sweetener in a blender for a quick out-the-door breakfast smoothie. Punch Up Your Cooking 7. Thread some pineapple, nectarines, bell peppers, mushrooms and cherry tomatoes in with your chicken or steak kabobs. 8. Add canned or frozen vegetables to soups. 9. Build your own veggie pizza. Top a plain cheese pie with spinach, fresh herbs such as basil and tarragon, bell peppers, mushrooms, broccoli or small pineapple cubes. 10. Use spaghetti squash in place of pasta. 11. Add zucchini, green beans or eggplant to your favorite jarred spaghetti sauce. 12. Pack pasta and potato salads with extra veggies. Be colorful and toss in broccoli, red bell peppers, carrots and purple onion. 13. Perk up a dull green salad with nuts, dried cranberries, mandarin oranges, pomegranate seeds, apple slices, red beans or jarred artichokes. 14. One to two days a week, wash, chop and separate raw veggies into plastic bags. You’ll have carrots, mushrooms, broccoli, bell peppers, celery, zucchini and more antioxidant-packed foods handy to toss into salads or add to casseroles. Gina Ferns * * * Was life in the *kudds* glamourised? Who said, "It appears that the Goanese (sic) are a roving people, prepared to go to any part of the world for well-paid employment"? How did Goans find their first toehold in the Gulf? Find your answers in Selma Carvalho's *Into the Goan Diaspora Wilderness*. Buy from Broadways Book Centre, Panjim [Ph +91-9822488564] Price (in Goa only) Rs 295. http://selmacarvalho.squarespace.com/ * * *
