These Recipes Fight Aging at a Cellular Level

Antioxidants are one of our body’s best weapons when it comes to aging, because they fight aging at a cellular level and help keep cells from “rusting.”

Antioxidants slow down aging because they reduce the amount of oxidative stress, which is the result of cells doing what they should do– creating energy, detoxifying the body, digesting food, breathing, thinking, or exercising. This work can generate byproducts like free radicals, which are unstable molecules that start oxidation. You need some free radicals to stimulate important physiological processes, such as helping the immune system function correctly and stimulating cellular pathways. However, when there are too many free radicals circulating through the body, that imbalance starts a chain of electron stealing that can eventually lead to tissue damage.

If the balance of oxidative stress gets too high, it can cause damage and “aging” to cells. This is where antioxidants come in; they protect your cells, preventing and repairing damage caused by oxidative stress. This balance is what keeps cells healthy and prevents damage that comes along naturally with living and aging.

Luckily for us, there are many delicious foods that are natural antioxidants that we can incorporate into our diet, which will counter the stress our cells encounter. You probably already know that deeply colored fruits and vegetables like berries and red cabbage contain generous amounts of antioxidants. Other foods include almonds, which contain a lot of vitamin E; beans, particularly deeply colored ones like black beans and kidney beans; the aforementioned berries; dark chocolate and orange flesh sweet potatoes, along with other orange foods (carrots, butternut squash), which are loaded with beta carotene.

My latest cookbook, Anti-Aging Dishes from Around the World, features many recipes with antioxidant properties.

Indian Mint Pesto

There’s something about fiery Indian curry that pairs wonderfully with mint. This pesto can be spread on naan, stirred into soups, or mixed in with steamed cauliflower and potatoes for a memorable side dish. It’s also ketogenic and vegan.

Benefits

Mint aids digestion, perks you up when your energy is low, and can help clear congestion in the nose and sinuses. Raw mint leaves have chlorophyll, which acts as an antioxidant and has some anticancer benefits. Curry powder is full of antioxidant-rich, anti-inflammatory spices.

Yields 1 cup

Ingredients

1 cup tightly packed fresh mint leaves

1 Tbs. seeded, finely chopped jalapeño peppers

1 tsp. curry powder

2 Tbs. finely chopped sweet onion (Vidalia or Maui)

½ tsp. grated fresh ginger

1 Tbs. fresh lemon juice

2 Tbs. almond butter (or ¼ cup crushed almonds)

½ cup avocado oil

Sea salt to taste

Procedure

1. Place all the ingredients into a blender or food processor.

2. Puree about 25–30 seconds or until smooth.

3. Season with salt to taste.

4. Serve with naan bread or drizzled over vegetable or soups.

Aztec Berry Salad with Chia Dressing

The Aztecs have been recorded using chia seeds as far back as 1540. This colorful and refreshing salad is perfect for summer afternoons and evenings. Serve it as a starter, side dish, or light summer meal.

Benefits

Chia seeds provide energy in the form of healthy fats (including anti-inflammatory omega-3 fatty acids) and plant-based protein. Fresh, seasonal berries provide a concentrated source of beneficial antioxidants such as vitamin C and anthocyanins, which improve capillary function in the brain, eyes, and skin.

Serves 4

Ingredients

2 cups (packed) roughly chopped baby spinach 1 cup fresh sliced strawberries 1 cup fresh blueberries 1 cucumber, diced ½ cup sunflower kernels ¼ cup (loosely packed) chopped fresh basil leaves

Dressing

2 Tbs. extra-virgin olive oil Juice and zest of 1 lemon 1 tsp. minced garlic 1 Tbs. chia seeds 1 tsp. honey or maple syrup 1 Tbs. water Salt and freshly ground black pepper to taste

Procedure

1. Combine the salad ingredients in a large mixing bowl.

2. In a separate bowl, whisk together the dressing ingredients.

3. Toss with the salad immediately before serving.

Turkish Eggplant Stuffed with Lamb & Walnuts

In this recipe, eggplant is the star, with lamb an important supporting player. Some versions of eggplant stuffed with meat are found throughout Greece, Turkey, and the Middle East. I added walnuts to my version to increase the health benefits of this dish. Pomegranate molasses is available at Middle Eastern markets. Or you can make it yourself by simmering pomegranate juice over medium heat until it thickens to the consistency of syrup. It’s very tangy and lends a wonderful depth to many dishes.

Benefits

Eggplant contains gut-healthy fiber and cancer-fighting anthocyanins. Pomegranates are full of antioxidants and anthocyanins. Lamb is full of protein and B vitamins for building muscle and energy on a cellular level. Walnuts provide heart-healthy omega-3 fatty acids and beta-sitosterol, a steroid that may reduce an enlarged prostate and may lower cholesterol levels. It’s also gluten-free.

Serves 4

Ingredients

2 large eggplants

¼ cup extra-virgin olive oil, divided

1 large onion, diced

3 tsp. minced garlic

1 lb. ground lamb

1 cup toasted walnuts, coarsely chopped (or whole toasted pine nuts)

1 tsp. ground cumin

1 tsp. sea salt

½ tsp. ground turmeric

¼ tsp. cardamom

¼ tsp. freshly ground black pepper

⅓ cup pomegranate molasses

½ cup chopped fresh parsley, as garnish

Procedure

1. Preheat the oven to 375 degrees F. and line a baking sheet with parchment paper.

2. Cut the eggplants in half lengthwise. Score the cut side (into a diamond grid) of each half, making sure not to pierce the skin.

3. Brush the eggplants with 2–4 Tbs. oil, place them on the baking sheet, and roast for 30–40 minutes or until tender. When slightly cooled, scoop out just enough of the flesh to create a small indentation. Keep the eggplant halves warm.

4. Make the lamb and walnuts: While the eggplants are roasting, heat a skillet over medium heat. Warm 2 Tbs. oil, then add the onions and sauté for 2–5 minutes or until translucent. Add the garlic and sauté for about 30 seconds or until fragrant. Add the ground lamb and cook for 7–10 minutes or until the meat is golden brown and fully browned. Stir in the walnuts, cumin, turmeric, cardamom, salt, and pepper until well incorporated. Fold in the scooped-out eggplant and the pomegranate molasses and cook for 5 more minutes.

5. To serve, top the eggplant halves with the lamb and walnut mixture. Garnish with the parsley.

Chocolate Raspberry Tart

This recipe is NOT from any of my cookbooks, but I thought it looked so delicious I tweaked it a bit for you.

Benefits

Flavor-wise, dark chocolate and raspberries play beautifully together. And good news! Both are excellent sources of antioxidants. Chocolate bars with over 70 percent cocoa are rich in flavonoids, which are a potent antioxidant found in cocoa. Raspberries are also rich in flavonoids and antioxidant vitamins such as vitamin C. So, as indulgent as this dessert is, you’re getting a good dose of antioxidants to fight those cell-aging free radicals!

Ingredients

Chocolate Crust

1 cup all-purpose flour

½ cup almond flour

2 Tbs. cocoa powder

⅓ cups confectioners’ sugar

½ tsp. salt

½ cup butter, cubed and chilled

1 egg, large

4 Tbs. water, cold

Raspberry Gelée

2 cups frozen raspberries

5 Tbs. confectioners’ sugar

1 Tbs. gelatin powder

Dark Chocolate Topping

2 cups semi-sweet chocolate chips OR better yet, chopped bittersweet chocolate bars with 70% cocoa content

½ cup butter, cubed

1 cup heavy cream

1 cup fresh raspberries for garnish

Instructions

Chocolate Crust

1. Lightly grease a 15×10-inch rectangular tart pan (or 9-inch round tart pan) with removable bottom. Set it aside.

2. Place flour, cocoa, confectioners’ sugar and salt in a food processor. Pulse until combined. Add butter and egg. Pulse a few times until butter is worked into dry ingredients. Add 1 tablespoon of cold water and pulse until combined. If dough is too dry, add an additional tablespoon of cold water and pulse again. Do this until mixture becomes crumbly. NOTE: Be careful to not make mixture too wet.

3. Pour chocolate crust mixture into prepared tart pan. Press the dough across the bottom and up the sides of the pan. Chill for one hour.

4. Once chocolate crust has sufficiently chilled, preheat oven to 350 degrees F.

5. Lightly prick the bottom of the dough with a fork. Line the crust with parchment paper and fill with pie weights, beans, or chickpeas. Bake 20 minutes. Remove pie weights and continue baking for an additional 10 minutes. Remove from oven and cool completely.

Raspberry Gelée

1. Add frozen raspberries and sugar to a medium saucepan and bring to a boil over medium heat, stirring often.

2. While waiting for the raspberry/sugar mixture to boil, prepare the gelatin. In a small bowl, sprinkle gelatin powder over ⅓ cup of water. Set aside for approx. 5 minutes.

3. Remove the raspberry/sugar mixture from heat and carefully pour into a fine-mesh sieve set over a large bowl. Press down on the raspberries so the juices drain into the bowl. Discard seeds.

4. Add the gelatin to the bowl of strained raspberry/sugar. Stir to incorporate.

5. Allow raspberry gelée to cool until it has firmed slightly (approx. 5 minutes). Pour raspberry gelée over cooled chocolate crust, spreading it evenly. Chill for 1 hour.

Dark Chocolate Topping

1. Pour the bittersweet chocolate chips (or chopped chocolate bars) in a medium-sized heat-safe bowl. Set aside.

2. In a small saucepan, melt the butter over medium heat. Once the butter has melted, add the heavy cream. Bring to a gentle simmer, stirring constantly.

3. Once the heavy cream mixture is simmering, immediately pour over the chocolate chips. Cover and let sit for 5 minutes.

4. After 5 minutes, whisk chocolate mixture until smooth. Pour over the chilled tart and carefully spread to the edges.

5. Allow tart to chill for minimum 2 hours. Garnish generously with fresh raspberries, slice and serve.

If you’d like to learn more about antioxidants, check out nutritionist and health expert Ginger Hultin’s article. For more antioxidant-loaded recipes, click here.