The Antioxidant Counter: A Pocket Guide to the Revolutionary ORAC Scale for Choosing Healthy Foods

By Lauren Clum

SUPERCHARGE YOUR vitamin WITH ANTIOXIDANT-PACKED FOODS

Based at the groundbreaking ORAC (Oxygen Radical Absorbance ability) scale, this convenient consultant offers easy-to-understand antioxidant ratings for enormous quantities of meals. It’s particularly designed to teach which nutrition-loaded meals provide the best therapeutic energy and the way to incorporate extra of them on your diet.

•Clear, Easy-to-Read Charts
•Delicious, Antioxidant-Rich Recipes
•Explanation of ORAC Scores
•Check the book’s charts for your self and spot how an apple

Check the book’s charts for your self and notice how an apple provides 5 instances the antioxidants of a banana! Or how topping pasta with broccoli and bell peppers rather than zucchini and tomato bargains an awesome ten-fold increase.

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Notes • alternative simple yogurt for frozen yogurt—it will reduce the volume of sugar and nonetheless fulfill your candy enamel. • upload beaten pecans and walnuts (toasted or now not) for extra crunch and an excellent nutrition develop. • including kiwi, peaches, and mango will additional strengthen the antioxidant strength of this dessert. candy Potato satisfaction Approximate ORAC price: 3,682 MAKES 1-2 SERVINGS 1 small or ½ huge candy potato ½ cup low-fat vanilla or simple yogurt Pinch of floor cinnamon 2 tablespoons sliced or slivered almonds Preheat oven to 400°F. Perforate the candy potato with a fork, after which wrap in aluminum foil and position on a cookie sheet. Roast for roughly half-hour or until eventually the candy potato is cooked via. get rid of from the oven and discard aluminum foil. position in a bowl and mash, then most sensible with yogurt, cinnamon, and almonds. consume with a spoon. Notes • this can be a very fit substitute to straightforward desserts—almonds, cinnamon, and candy potatoes are all excessive in antioxidants. • including cinnamon to any dessert, or your morning espresso, will provide a tremendous antioxidant improve. fit Cheesecake in Vanilla Wafer Almond Crust Approximate ORAC price: 1,585 MAKES 12 SERVINGS Crust: three½ oz vanilla wafers ½ cup slivered almonds ½ tablespoon flooring cinnamon ¼ cup flaxseeds additional virgin olive oil Batter: 8-ounces ricotta 8-ounces undeniable Greek yogurt 1 tablespoon maple syrup Zest of ½ lime Zest of ½ lemon Juice of ½ lemon 1 teaspoon vanilla extract 1 egg ¼ cup all-purpose flour 2 cups clean blueberries, blackberries, and/ or raspberries Preheat oven to 350°F. mix all crust elements in a meals processor till the combination appears like flour (if too chunky it won’t shape a crust). Drizzle oil into the combination until eventually it holds jointly. Coat a muffin tin with cooking spray. mould the cracker crust contained in the muffin cups together with your hands in order that the crumbs cross all of the method up the perimeters. Bake until eventually the crust darkens and you'll scent it. allow cool thoroughly. In a wide bowl, whisk jointly all batter parts other than egg, flour, and fruit until eventually there are not any lumps. In a separate bowl, beat the egg with a fork. upload to the cheese combination. upload the flour, blending with a spatula till it truly is included. Pour the batter into the cooled crusts and bake at 350°F until eventually you shake the pan and the filling doesn’t jiggle anymore. allow cool thoroughly ahead of elimination the cheesecakes from muffin tin. If crumbs get caught at the backside, sprinkle them at the cheesecakes. most sensible with clean berries. Notes • The ricotta and Greek yogurt upload a fit aspect to the cheesecake with no sacrificing flavor. • clean berries offer a zesty antioxidant kick. Vegan Banana truffles Approximate ORAC price: 1,509 MAKES 10 SERVINGS 1 cup complete wheat flour ½ cup all-purpose flour 1 teaspoon baking soda 1 teaspoon baking powder ½ teaspoon salt four bananas, mashed ¾ cup packed brown sugar ¼ cup unsweetened applesauce three tablespoons additional virgin olive oil ½ cup chopped walnuts, not obligatory Preheat oven to 375°F.

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