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
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.