Every month I do a quick and easy cooking demo for my Cardiac Rehab patients. Last time I made hummus (I was trying to expand their horizons!) and was since lovingly dubbed 'the hummus lady'. My homemade red pepper hummus didn't exactly win over the entire crowd - although I'm proud to say I've converted a few non-believers!
This month I focused on heart healthy antioxidants. Antioxidant-rich desserts that is! Needless to say, dessert went over much better with my patients.
Antioxidants are natural substances that exist in foods. They are believed to help prevent disease by fighting off free radicals, which are produced when you’re exposed to pollution, cigarette smoke, and also daily bodily processes like metabolizing food and exercise. The body can make antioxidants and they can also be obtained through food. Without adequate antioxidants in the diet, free radicals cause cellular damage, possibly playing a role in heart disease.
To name a few (definitely not all!) antioxidants: carotene, lutein, lycopene, selenium, vitamin C, vitamin E, and flavonols. Some of the foods that are great sources of antioxidants are colorful fruits and vegetables, dark chocolate, tea, coffee, nuts, red wine, fish, and cinnamon.
Important to note: There is limited research to support the use of antioxidant supplements to prevent disease. However, observational studies have shown that a higher intake of antioxidant rich fruits & vegetables is associated with a reduced risk of certain chronic diseases. Studies have also shown potential for harm with certain antioxidant supplements.
Bottom line: a balanced diet of the above foods will provide you with antioxidant power as well as other a combination of other healthy vitamins, minerals and fiber (yet another reason to choose foods over pills)! An easy way to get a variety of antioxidants... make your plate more colorful! Or try one of these antioxidant packed desserts!
Prep: 30 minutes
4 ounces bittersweet/dark chocolate, chopped
4 ounces semisweet chocolate, chopped or 1 cup semisweet chocolate chips
1/2 teaspoon cinnamon
Directions:
Wash and dry apples. Remove stems. Insert one wooden stick into the stem end of each apple. Set aside. Place nuts and cranberries in a deep bowl; set aside.
In a heavy small saucepan, melt bittersweet chocolate, semisweet chocolate, and cinnamon over low heat until melted, stirring constantly. Remove from heat.
Dip the bottom half of each apple into the chocolate, using a spoon to spread the mixture evenly over the apple, if necessary. Allow excess chocolate to drip off. Immediately dip apples into almonds and dried cranberries. Place apples, nut side down, on waxed paper for 30 minutes or until set.
Important to note: There is limited research to support the use of antioxidant supplements to prevent disease. However, observational studies have shown that a higher intake of antioxidant rich fruits & vegetables is associated with a reduced risk of certain chronic diseases. Studies have also shown potential for harm with certain antioxidant supplements.
Bottom line: a balanced diet of the above foods will provide you with antioxidant power as well as other a combination of other healthy vitamins, minerals and fiber (yet another reason to choose foods over pills)! An easy way to get a variety of antioxidants... make your plate more colorful! Or try one of these antioxidant packed desserts!
Dark Chocolate Dipped Apples
recipe from my.hearthealthyliving.com
Makes 6 servings
Prep: 30 minutesIngredients:
6 medium apples
1/3 cup sliced almonds, chopped pistachios and/or chopped walnuts, toasted
1/3 cup snipped dried cranberries4 ounces bittersweet/dark chocolate, chopped
4 ounces semisweet chocolate, chopped or 1 cup semisweet chocolate chips
1/2 teaspoon cinnamon
Directions:
Wash and dry apples. Remove stems. Insert one wooden stick into the stem end of each apple. Set aside. Place nuts and cranberries in a deep bowl; set aside.
In a heavy small saucepan, melt bittersweet chocolate, semisweet chocolate, and cinnamon over low heat until melted, stirring constantly. Remove from heat.
Dip the bottom half of each apple into the chocolate, using a spoon to spread the mixture evenly over the apple, if necessary. Allow excess chocolate to drip off. Immediately dip apples into almonds and dried cranberries. Place apples, nut side down, on waxed paper for 30 minutes or until set.
Nutrition facts per serving: Calories 239; Total Fat (g)11; Saturated Fat (g)5; Monounsaturated Fat (g)4; Polyunsaturated Fat (g)1; Sodium (mg)3; Carbohydrate (g)40; Total Sugar (g)30; Fiber (g)6; Protein (g)3; Vitamin C (DV%)11; Calcium (DV%)3; Iron (DV%)9
Microwave Baked Apples with Blueberries
Ingredients:
1 medium apple
1 tablespoon frozen unsweetened blueberries (not thawed)
½ tablespoon chopped walnuts
1/16 teaspoon cinnamon
2 teaspoons agave nectar (or honey)
Directions:
Wash an apple and remove most of the core, leaving about ¼-inch at the bottom. Remove a thin strip of peel from around the core. Place the apple into a deep microwave-safe baking dish or bowl. Sprinkle the inside with a little cinnamon, walnuts and fill with frozen blueberries. Drizzle the agave nectar/honey over the filling and top of the apple.
Cover the dish with lid or plastic wrap. Microwave until apple is tender, 3-5 minutes, testing with a fork after 3 minutes. Allow to cool and then enjoy!
Nutrition (1 apple): 135 calories, 2.5g total fat, 0.25g saturated fat, 0.5g monounsaturated fat, 1.8gm polyunsaturated fat, 0mg cholesterol, 2.7mg sodium, 200mg potassium, 30g carbohydrates, 4g fiber, 23g sugar, 2g protein.
Antioxidants help prevent different diseases. I didn't know that they can also be good for the heart. Thanks for the info. We should also have to support our health, taking lorna vanderhaeghe products can help.
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