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3 Recipes to Supercharge Your Week

Antioxidants 101:

ANTIOXIDANTS ARE MOLECULES THAT NEUTRALIZE FREE RADICALS AND PROMOTE WOUND HEALING. FREE RADICALS ARE UNSTABLE MOLECULES THAT CAN HARM YOUR CELLS LEADING TO GREATER HEALTH CONCERNS.

What Does That Mean? 
These unstable molecules which harm cells are caused by things like environmental air pollution, viral infections, and UV radiation. When it comes to oral healthcare, sources include cigarette smoke, excessive use of alcohol, and bacterial infections. Low levels of antioxidants in saliva can lead to higher risk of cavities, canker sores, and periodontal disease.

Antioxidants can be consumed or applied topically and each give different benefits to our bodies. Maintaining a diet rich in fresh fruits, vegetables, and nuts is an easy way to ensure plentiful antioxidants are obtained through the things you eat. Spinach, broccoli, blueberries, and red bell pepper are all loaded with vitamins A, C, K, and a variety of antioxidants, which is why they are called superfoods. Nuts and avocados are an amazing source of vitamin E, antioxidants and fatty acids which fight inflammation.

Continue reading for 3 delicious recipes packed with antioxidant-rich superfoods to give your diet a healthy boost.

Blackberry Super Green Salad

This recipe was created by Karie McDougall, Treatment Coordinator at Regarding Dentistry. She shares, “I love this salad! It’s a breeze to make and a simple way to eat something truly good for me, packed with antioxidants.” 
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Ingredients For Dressing:

  • 1/2 avocado
  • Juice from 1 Meyer lemon
  • 1 T dijon mustard
  • 1 t honey
  • 1 T water
  • 1/4 c olive oil
  • Salt and pepper to taste

Ingredients For Salad:

  • 2 c each arugula and baby spinach leaves (washed and dried)
  • 1/2 pint fresh blackberries
  • 1/2 c walnut halves and pieces​
Directions:
Combine first 4 ingredients in a food processor and puree until smooth. Add olive oil and continue to puree until fully incorporated. Adjust consistency with 1 T water. The lemon juice keeps the avocado from oxidizing and maintains bright color.

Lightly dress greens and arrange on plate. Reserve extra dressing for future use. Top salads with berries and walnuts. Pair with roasted salmon or chicken breast for a light dinner.

Pan Seared Salmon with Spicy Black Bean Salsa

This recipe by Emeril Lagasse is packed with antioxidant-rich superfoods to give your diet a healthy boost.
Ingredients:

  • Four 6-ounce pieces salmon fillet, skin on (scales removed)
  • One 15.5 ounce can black beans, drained and rinsed
  • 2 medium vine-ripened tomatoes, cored, seeded and small-diced
  • 1/2 cup corn cooked kernels
  • 1/3 cup finely chopped red onion
  • 1/3 cup chopped red bell pepper
  • 1 jalapeno, minced (with or without seeds)
  • 2 tablespoons coarsely chopped fresh cilantro
  • 2 to 3 tablespoons freshly squeezed lime juice, to taste
  • 4 tablespoons olive oil
  • Kosher salt and freshly ground black pepper
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Directions: 
In a nonreactive mixing bowl, combine the beans, tomatoes, corn, red onion, bell pepper, jalapeno, cilantro, lime juice, and 3 tablespoons of the olive oil. Season to taste with salt and pepper and set aside for flavors to mingle while you cook the salmon.

Heat a 10-inch nonstick skillet over medium heat until hot. Add the remaining tablespoon of olive oil to the pan and season the salmon on all sides with salt and pepper. Add the salmon to the pan, skin side down, and cook, undisturbed, until golden brown and very crispy on the bottom, 4 to 5 minutes. Carefully turn the salmon over and continue to cook until the fish is golden on top and cooked to the desired degree of doneness, 2 to 3 minutes longer.

Serve the fish with salsa, lime wedges, and with a side of brown rice or quinoa.

Antioxidants On The Go: Energy Bites
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This recipe was also created by Karie McDougall. It provides that extra boost of energy, whenever you need it, whether it’s enjoyed as an afternoon snack, or dessert bites.

Ingredients:

  • 1 c walnut pieces and halves
  • 1 t espresso powder
  • 1 T cocoa powder, plus more for garnish
  • 1.5 oz 85% dark chocolate, plus more for garnish
  • 6 dates, halved and pits removed
  • 2 T coconut
  • Pinch of salt
  • 2/3 c almond butter

​​Directions:

Combine all ingredients except almond butter in a food processor. Combine until the mixture is finely ground and has a soft, sticky consistency. Approximately 1 minute.

Add almond butter and pulse until mixture is a cohesive dough. 20-30 seconds.

Form into 1.5 T balls (a small cookie scoop works particularly well for this task)

Chill for 1 hour, or until firm. Top with extra chopped dark chocolate, cocoa powder, or flaked sea salt. Or get creative with your favorite chopped nuts or minced dried fruits.

Keep refrigerated and enjoy within one week.