Thursday, June 30, 2011

A Summer filled with Antioxidants

Antioxidants are naturally occurring substances found in foods that help block free radicals in our bodies thus preventing or repairing damage to body cells. These powerful components may also improve immune function and lower risk of infection or cancer. Antioxidants can be found in a variety of foods; fruits and vegetables, nuts, grains, some meats, poultry and fish, tea and red wine.
The summer season is a great time to add antioxidant-rich fruits and vegetables to your diet. The American Cancer Society recommends eating at least 5 servings of fruits and vegetables every day. Find one of your favorites below…
Vitamin A and carotenoids are found in squash, carrots and sweet potatoes
Vitamin C found in sweet potatoes, cauliflower, broccoli, brussel sprouts, pineapple and green pepper, also citrus fruits
Vitamin E found in nuts and seeds, green leafy vegetables and whole grains
Selenium found in poultry, fish, shellfish, red meat, grains, eggs and garlic

Having trouble finding ways to nosh on fruits and vegetables during your daily routine? Here are some tips on incorporating more fruits and veggies into your diet:
Breakfast: top your cereal, oatmeal or yogurt with sliced fruit (bananas, peaches or berries).
Lunch: Use fruit as a salad topper. Pile on the veggies in your sandwich.
Dinner: Canned, fresh or frozen vegetables can make quick easy sides. Toss some veggies in your marinara sauce to pour over your spaghetti or add it to your casserole. Grill some pineapple and finish it with a sprinkle of cinnamon for a sweet, savory side dish. Virtually any vegetable is grill-able!
Dessert: Fresh fruit while a whole grain granola topped with whipped topping or over your favorite low-fat frozen yogurt.

Try this tonight...
Grilled Pork Chops with Maple Syrup Sweet Potatoes
Serves 4
Hands-On Time: 20m
Total Time: 20m

Recipe adapted from
• 4 1-inch-thick bone-in pork chops (about 2 pounds)
• kosher salt and black pepper
• 4 small sweet potatoes (about 1 1/2 pounds), cut into wedges
• 2 tablespoons olive oil
• 1 tablespoon maple syrup
• 2 scallions, chopped

1. Heat grill to medium-high. Season the pork chops with 3/4 teaspoon salt and 1/4 teaspoon pepper. Grill until cooked through, 7 to 8 minutes per side.

2. Meanwhile, in a large bowl, toss the sweet potatoes with 1 tablespoon of the oil and 1/4 teaspoon each salt and pepper. Grill, turning often, until tender and slightly charred, 10 to 12 minutes. Reserve the bowl.

3. To the reserved bowl, add the syrup, scallions, the remaining oil, and 1/4 teaspoon each salt and pepper. Add the sweet potatoes and toss to coat. Serve with the pork.

*Don’t like pork? Try it with poultry! Any changes to the recipe may alter the nutritional information

Nutritional Information; Per Serving; Calories 403, Calories From Fat 142, Fat 16g, Sat Fat 4g, Sodium 739mg, Cholesterol 92mg, Carbohydrate 27g, Sugar 10g, Fiber 4g, Protein 36g

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