Antioxidants are often the unsung heroes of our bodies and our diets. I’ll be leading a class called Cooking the Rainbow: Antioxidants in Action, where we’ll explore these powerful compounds in depth. Here’s a little background on what this demonstration class will cover.
Antioxidants are a broad group of compounds that help neutralize damaging molecules called free radicals. Free radicals can harm cell membranes, DNA, and other cell structures because they steal electrons from nearby molecules, leaving damage behind. They’re a natural and unavoidable part of life.
Fortunately, we can help reduce the impact of free radicals through antioxidants. Antioxidants have a chemical property that allows them to donate an electron to free radicals, stabilizing them and reducing their potential to cause harm. Many antioxidants are vitamins, minerals, or the by‑products of essential nutrients we already need in our diet.
Where do free radicals come from?
They can form from environmental exposures such as UV rays, or from normal metabolic processes within the body. Some free radicals even play beneficial roles by triggering necessary biological functions.
Where do we get antioxidants in our diet?
The best approach is to eat the rainbow. A wide variety of colorful fruits and vegetables provides a diverse mix of phytochemicals, many of which have antioxidant properties—vitamin C being a classic example. Supplements are not recommended as a primary source, since they are less regulated and can sometimes provide excessive amounts that may be harmful. Antioxidants can also be found in certain animal products.
A well‑rounded diet is the most effective way to supply your body with antioxidants to help manage free radicals. We also have another blog post highlighting nutrient‑rich vegetables that support heart health for February’s Heart Health Month.
Cooking plays an important role in nutrient absorption, including antioxidants. Overcooking can destroy some beneficial compounds, while proper cooking methods can actually improve absorption.
If you join my class, Cooking the Rainbow: Antioxidants in Action, on Saturday, March 21 at 11am, you’ll learn more about cooking with vitamins and minerals and enjoy tastings of five delicious, antioxidant‑rich dishes.
In this demonstration class, you’ll learn how to cook with nutrient‑dense foods to support optimal absorption and how to incorporate the full rainbow into your diet.
Below is a recipe packed with antioxidant‑active nutrients—vitamin K from fresh kale and vitamin A from tender roasted sweet potatoes. Roasting sweet potatoes with healthy fats boosts vitamin A absorption, enhancing its antioxidant effects. This recipe also makes an excellent meal‑prep option for the next day.
Roasted Sweet Potato & Kale Salad with Toasted Bread Crumbs
Yield: 4 servings
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
1 large sweet potato, peeled and diced
1 teaspoon garlic powder
1 teaspoon salt
1 tablespoon avocado oil or canola oil
1 teaspoon olive oil
1 teaspoon garlic, minced
1 teaspoon red pepper flakes
1/3 cup plain bread crumbs
1 cup cherry tomatoes, quartered
6 cups kale, chopped
2 tablespoons red wine vinegar
1 tablespoon orange juice
1 teaspoon Dijon mustard
1/2 teaspoon garlic, minced
1/4 cup olive oil
Salt & pepper to taste
1. Preheat the oven to 425°F.
2. In a medium bowl, toss together the sweet potato, garlic powder, salt, and oil. Spread in a single layer on a foil‑lined sheet tray.
3. Roast for about 20 minutes, or until soft and lightly browned.
4. While the potatoes cook, heat the olive oil in a small pan over medium‑low heat. Add the garlic and red pepper flakes and cook until fragrant.
5. Add the bread crumbs and toast until lightly browned. Season with salt and pepper.
6. In a small bowl, whisk together the red wine vinegar, orange juice, Dijon, and garlic. Slowly drizzle in the olive oil while whisking. Season to taste.
7. In a large bowl, toss together the kale, tomatoes, roasted sweet potatoes, toasted bread crumbs, and dressing. Season with salt and pepper as needed.
Learn more antioxidant-forward dishes in my Cooking the Rainbow class coming up in March.
- Sweet and Spicy Honey Glazed Carrots with Tzatziki, Sunflower Seeds and Mint
- Garlic and Miso Roasted Salmon with Cilantro and Sesame
- Red Cabbage Slaw with Citrus Dressing
- Warm Quinoa Salad with Spinach, Caramelized Onions and Roasted Sweet Potatoes
- Roasted Pears with Blueberry Compote and Balsamic Glaze
