Antioxidant-rich recipes to combat free radicals – nutritionist prescribed

Exercise-induced inflammation and increased oxygen consumption during a workout can contribute to the formation of free radicals – unstable molecules that can cause oxidative stress and contribute to diseases such as heart disease and cancer.

Luckily, the body is a wonderful thing, and has mechanisms to counteract the harmful effects of free radicals. Regular exercise helps this even more by increasing the production of antioxidants and enzymes that neutralise these bad boys.

Adequate rest and recovery, along with a diet rich in antioxidants, is also crucial for endurance athletes.

So this month I’ve created four recipes which are packed with antioxidants. I couldn’t talk about antioxidants without a recipe using good quality dark chocolate.

Try it in this Chocolate bark; it’s an excellent source of flavonoids, including catechins, epicatechins, and procyanidins, which can help reduce inflammation, improve blood flow, lower blood pressure, and enhance the function of blood vessels. The higher percentage of cocoa solids the better.

Next, the ultimate veggie burgers: Tofu, mushroom and beetroot. These are crammed with the good stuff, and they taste amazing. Beetroot is another food that is rich in antioxidants, particularly a group of antioxidants called betalains.

Responsible for the vibrant colour of beetroot, betalains have been found to have potent antioxidant and anti-inflammatory properties. In addition to this, studies suggest that the nitrates present in beetroot may improve exercise performance and endurance.

This crisp, citrussy, refreshing Walnut, cranberry and orange salad is packed with polyphenols and vitamin E from the walnuts and flavonoids and vitamin C from both the fruits. Enjoy this after a workout on a warm day with a hunk of sourdough.

Finally, try this incredibly easy and flavoursome Green tea matcha on rice recipe; a kind of deconstructed sushi with green tea!

Matcha contains antioxidant flavonoids called catechins. These can reduce inflammation, help fight disease and infections, contribute to cardiovascular health, and protect cells from DNA damage.

An excellent source of carbohydrate and fibre and a good source of protein, spelt contains vitamins and minerals and phenolic acids, which are fantastic, free radical-busting antioxidants.

Top 4 antioxidant-rich recipes

---

Chocolate bark

Prep: 10 mins Cook: 2 hrs Serves: 2

Ingredients

• 200 g dark chocolate with at least 80% cocoa solids
• 50 g white chocolate
• 2 tbsp dried coconut flakes
• 2–3 dried figs, chopped
• 1 tbsp dried cranberries
• 1 tbsp hazelnuts, roasted and chopped

Method

1. Break up the dark chocolate and place in a heat-proof bowl. Place the bowl over a saucepan of simmering water, ensuring the bowl rests on top of the rim of the saucepan and the bottom doesn’t touch the water. Stir occasionally until melted. Using a clean bowl, repeat with the white chocolate.
2. Line a baking tray with greaseproof paper and pour in the dark chocolate. Carefully drizzle the white chocolate on top. Using a fork, gently move the white chocolate around to make swirls.
3. Scatter over the coconut flakes, figs, cranberries and roasted hazelnuts.
4. Place in the refrigerator and chill for 2 hrs or until solid. Break into bite-size pieces.

---

Tofu, mushroom & beetroot burger

Prep: 10 mins + 30 mins to chill Cook: 10 mins Makes: 6 burgers

Ingredients

• 1 small onion, finely diced
• 1 stick celery, finely diced
• 3–4 tbsp extra virgin olive oil
• 2 cloves garlic, crushed
• 170 g tofu, finely diced
• 180 g cooked beetroot, finely diced
• 100 g tinned black beans, drained
• 1 tbsp tomato purée
• 1 tbsp miso or tahini paste
• 1 tbsp oat flour
• 1 tbsp milled flaxseed
• 2 tbsp cooked spelt rice
• 1 tbsp finely chopped coriander
• 2 tbsp pecans, chopped
• 6 large mushrooms
• 6 burger buns

Method

1. Fry the onion and celery in 1 tbsp oil until soft then add to a large bowl. Add the beetroot, tofu, beans, tomato purée, miso or tahini, oat flour, flaxseed and spelt rice. Blend half the mixture until smooth. Spoon back into the bowl and combine with the unblended mixture. Stir in the coriander and pecans and season well. Shape the mixture into burger-sized patties and refrigerate for about 30 mins.
2. Heat oven to 180°C/gas mark 4. Arrange mushrooms on a baking tray, season well, drizzle with 2 tbsp olive oil and bake for 20 mins.
3. Brush each burger with oil, add to a frying pan over a medium heat and cook for 5 mins each side.
4. Toast the buns then add a burger and mushroom to each one. Add toppings and sauce of choice.

---

Cranberry & walnut salad

Prep: 10 mins Cook: N/A Serves: 2

Ingredients

• 1 red apple
• 100 g dried cranberries
• 2 oranges
• 2 sticks celery, thinly sliced
• Handful of walnuts
• Zest of 1 lime, 1 orange and 1 lemon
• 1 tbsp orange juice
• 1 tbsp cider vinegar
• 1 tbsp extra virgin olive oil
• 1 tbsp chopped flat-leaf parsley

Method

1. Put the cranberries into a small bowl and cover with boiling water. Leave for 10 mins until plump. Drain and set aside.
2. Cut the apple into quarters, remove the core and dice into cubes.
3. Remove the zest from one of the oranges, then peel and thinly slice both. Scoop any juice that runs out into a small bowl – this will be used for the dressing.
4. Make the dressing by whisking together the citrus zest, orange juice, cider vinegar, olive oil and seasoning.
5. To assemble the salad, start with the orange slices, then scatter over the celery, apple, cranberries and walnuts. Spoon over the dressing and finish with chopped parsley.

---

Green tea matcha on rice

Prep: 5 mins Cook: 20 mins Serves: 2

Ingredients

• 150 g spelt rice or brown rice
• 2–3 sheets dried seaweed
• 2 teabags matcha green tea
• 4 tsp soy sauce
• 3 tsp sushi ginger
• 6 radishes, finely chopped
• 6 spring onions, finely chopped
• 4 slices smoked salmon, chopped
• 3 tsp sesame seeds
• 2 tbsp finely chopped coriander
• Wasabi paste – to taste

Method

1. Cook the rice according to the pack instructions and drain. Soak the seaweed in hot water until soft.
2. Make the tea by pouring hot water over the teabags in a teapot and leave to brew for 5 mins.
3. Divide the cooked rice between two deep bowls. Scatter the other ingredients over the rice.
4. When the tea is brewed, pour over the rice. Eat immediately and enjoy!