Cucumber Salad
 

Servings:  6
Prep Time: 10 minutes

Ingredients:

2 medium cucumbers
1 1/2 pints grape tomatoes, quartered
3 tablespoons rice vinegar
1/2 teaspoon salt (optional)
1 tablespoon freshly ground black pepper
2 teaspoons Herbes de Provence

1. Peel cucumbers in strips lengthwise, leaving 1/4 inch of the skin in between each strip. Dice cucumbers.

2. Place cucumbers and tomatoes in a large bowl.

3. Toss cucumbers and tomatoes with rice vinegar, salt (if using), black pepper, and herbs. Serve immediately.

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Antioxidant Smoothie Recipe from O2 Dieter Gabriella Bruxelle
 
Makes 2 servings

Ingredients

  • 1 cup organic plain soy milk
  • 1/4 cup orange juice
  • 1/4 cup pomegranate/acai juice
  • 1 cup frozen blueberries
  • 1 tbsp Salba powder (or any protein powder)
  • 1 tsp organic matcha green tea powder
  • 1 handful of fresh spinach

Directions

  1. Put ingredients into a blender and enjoy!
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Chocolate-Cherry Buttermilk Scones
ORAC Value: 1,400
Makes 9 scones

Ingredients

  • 1 cup white whole wheat flour
  • 1 cup almond meal
  • 1⁄3 cup turbinado sugar
  • 2 teaspoons baking powder
  • 1⁄2 teaspoon baking soda
  • 1⁄2 teaspoon salt
  • 1⁄2 teaspoon ground cardamom
  • 1⁄2 cup light buttermilk + additional for brushing
  • 2 teaspoons almond extract
  • 2 tablespoons safflower oil
  • 1⁄2 cup dark chocolate chips or chunks
  • 3⁄4 cup frozen dark cherries, quartered

Directions

  1. Preheat the oven to 375°F. Line a baking sheet with parchment paper.
  2. Combine the flour, almond meal, sugar, baking powder, baking soda, salt, and cardamom in a large bowl. Add the buttermilk, almond extract, and oil. Mix well, until the dry ingredients are completely incorporated.
  3. Using a spatula, fold in the chocolate chips, then very gently fold in the cherries just until combined. Do not overmix.
  4. Using generous 1⁄4-cup measures, drop the batter about 1″ apart onto the prepared baking sheet. Lightly brush the surface of the scones with buttermilk. Bake 18 to 20 minutes, or until the tops are lightly golden brown and firm to the touch.
  5. Serve with 1⁄2 cup fat-free plain yogurt and 1⁄2 teaspoon honey.
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Berry Creamy Quinoa Parfait
ORAC Value: 9,000
Makes 1 serving

Ingredients

  • 1⁄3 cup cooked quinoa
  • 1⁄2 cup fat-free plain yogurt
  • 1⁄2 teaspoon honey (optional)
  • 1⁄4 teaspoon pure vanilla extract
  • 1⁄8 teaspoon ground cinnamon
  • 1⁄3 cup fresh or frozen and thawed blueberries
  • 1⁄4 cup frozen pure unsweetened acai berry puree (such as Sambazon), thawed
  • 2 tablespoons chopped walnuts

Directions

  1. Mix the quinoa, yogurt, honey (if using), vanilla extract, and cinnamon in a small bowl.
  2. Fold the blueberries gently into the acai pulp in another small bowl, stirring to coat.
  3. Spoon 1⁄3 of the quinoa mixture into a glass, then 1⁄3 of the blueberry mixture and 1⁄3 of the walnuts. Repeat the layers twice, ending with walnuts on top.
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Caramelized Pear and Pecan French Toast
ORAC Value: 4,600
Makes 1 serving

Ingredients

  • 1⁄4 teaspoon pure vanilla extract
  • 1⁄3 cup peeled and chopped pear
  • 1 tablespoon chopped pecans
  • 1⁄8 teaspoon ground cinnamon
  • 1 teaspoon honey, divided
  • French Toast
  • 1 omega-3-enriched egg
  • 1 tablespoon fat-free milk
  • 1⁄8 teaspoon ground cinnamon
  • 1 slice 100% whole wheat bread

Directions

  1. Place a nonstick skillet over medium heat and coat with canola oil cooking spray.
  2. Combine the vanilla, pear, pecans, 1⁄8 teaspoon cinnamon, and 1⁄2 teaspoon of the honey in a small bowl and stir to coat. Add the mixture to the skillet and cook, stirring, 3 to 5 minutes, or until lightly browned. Remove from the skillet and set aside. Coat the skillet once more with cooking spray and return to the heat.
  3. Beat the egg, milk, and 1⁄8 teaspoon cinnamon in a shallow bowl. With a fork, dip the bread into the egg mixture. Flip to coat both sides.
  4. Place the bread in the skillet and cook, 1 minute per side, or until the bread is lightly browned and the egg is cooked.
  5. Top with the reserved topping and serve drizzled with the remaining 1⁄2 teaspoon honey.
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Crunchy Chicken Salad Boats
ORAC Value: 4,000
Makes 1 serving

Ingredients

  • 3 tablespoons fat-free plain yogurt
  • 1 teaspoon apple cider vinegar
  • 1⁄2 teaspoon honey
  • 1⁄4 teaspoon grated gingerroot
  • 3 ounces shredded rotisserie chicken breast, skin removed (about 3⁄4 cup)
  • 1 tablespoon + 1 teaspoon chopped walnuts
  • 2 tablespoons finely chopped Granny Smith apple
  • 2 tablespoons quartered red grapes
  • 2 Kirby cucumbers, halved lengthwise

Directions

  1. Combine the yogurt, vinegar, honey, and gingerroot in a medium bowl.
  2. Add the chicken, walnuts, and apple. Mix well. Gently stir in the grapes until just combined.
  3. Seed and scoop out some of the flesh from the cucumber halves using a rounded teaspoon or melon baller. Divide the chicken salad among the cucumber boats.
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Black-Eyed Pea Salad with Pesto
ORAC Value: 9,900
Makes 1 serving

Ingredients

  • 3⁄4 cup canned black-eyed peas
  • 1⁄4 cup coarsely chopped jarred marinated artichoke hearts in oil (about
  • 2 hearts)
  • 1⁄2 cup grape tomatoes, halved
  • 2 tablespoons sliced black olives
  • 1 tablespoon prepared pesto (such as Buitoni with Basil) or the pesto in
  • Stuffed Chicken Breast with Lemon-Artichoke Pesto (page 143)
  • 1 teaspoon pine nuts

Directions

  1. Toss the black-eyed peas, artichoke hearts, tomatoes, and olives with the pesto in a bowl. Garnish with the pine nuts.
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Plum and Pecan Spinach Salad with Pomegranate Dressing
ORAC Value: 1,100
Makes 1 serving

Ingredients

  • 1 tablespoon 100% pomegranate juice
  • 1 teaspoon grapeseed oil
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon finely chopped fresh mint
  • 2 cups baby spinach
  • 1 ripe medium plum, cut into 1″ pieces
  • 2 tablespoons (1 ounce) reduced-fat feta cheese
  • 2 tablespoons chopped pecans
  • 1 tablespoon raisins
  • 1 tablespoon finely chopped red onion

Directions

  1. Combine the pomegranate juice, oil, vinegar, and mint in a small bowl. Set aside.
  2. Place the spinach, plum, cheese, pecans, raisins, and onion in a medium bowl; toss with the reserved dressing.
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Flank Steak with Chimichurri Sauce and Mashed Cauliflower
ORAC Value: 1,900
Makes 1 serving

Ingredients

  • 4 ounces flank steak
  • 1/8 teaspoon ancho chile powder
  • 1/8 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper, divided
  • 1 teaspoon minced garlic
  • 1 teaspoon freshly squeezed lemon juice
  • 1 teaspoon red wine vinegar
  • 2 teaspoons extravirgin olive oil
  • 1⁄8 teaspoon ground cumin
  • 2 teaspoons finely chopped mint
  • 2 teaspoons finely chopped cilantro
  • 2 teaspoons finely chopped flat-leaf parsley
  • Mashed Cauliflower
  • 1 cup hot cooked cauliflower florets
  • 1⁄4 cup fat-free milk, at room temperature
  • 1⁄4 teaspoon thinly sliced chives
  • 1⁄4 teaspoon garlic powder

Directions

  1. Line a broiler rack with foil and place it about 4″ from the heat. Preheat the broiler.
  2. Rub the flank steak on both sides with the chile powder, salt, and 1⁄8 teaspoon of the black pepper. Let stand 5 to 10 minutes.
  3. Using a fork, combine the garlic, lemon juice, vinegar, oil, and cumin in a small bowl. Add the mint, cilantro, and parsley, the remaining 1⁄8 teaspoon black pepper, and a dash of salt. Stir until very well combined. Set the sauce aside to let the flavors meld.
  4. Place the steak on the prepared rack and broil about 4 minutes per side, or until a thermometer inserted in the center reads 160˚F for medium. Let the steak stand 5 minutes before slicing.
  5. Place the cauliflower in a blender or a mini food processor fitted with a metal blade. Combine the milk, chives, and garlic powder in a small bowl. Add the milk mixture to the blender and puree about 15 seconds, scraping down the sides with a small spatula halfway through. Season to taste with salt and freshly ground black pepper.
  6. Stir and spoon the reserved herb mixture over the steak and serve immediately with the cauliflower.
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Sage-Crusted Chicken Tenders and Crispy Kale “Chips”
ORAC Value: 4,400
Makes 1 serving

Ingredients

  • 1 egg white
  • 1 tablespoon sesame seeds
  • 1 tablespoon shelled roasted sunflower seeds, finely chopped
  • 3⁄4 teaspoon finely chopped sage
  • 1⁄8 teaspoon freshly ground black pepper
  • 2 boneless, skinless chicken tenders (2 ounces each)
  • 1 tablespoon spicy brown mustard
  • 1 teaspoon honey
  • Kale “Chips”
  • 11⁄2 cups packed kale cut into 11⁄2″ pieces
  • 1 teaspoon minced garlic
  • 1 teaspoon extravirgin olive oil
  • 1⁄2 teaspoon sesame seeds

Directions

  1. Preheat the oven to 400˚F. Coat a baking sheet with canola oil cooking spray.
  2. Place the egg white in a shallow bowl. Combine the sesame seeds, sunflower seeds, sage, and black pepper in another small bowl.
  3. Using a fork, dip the tenders in the egg white to coat both sides, then dip inthe sesame seed mixture, coating both sides. Transfer to one half of the baking sheet and mist the surface of the chicken with cooking spray. Flip the tenders with the fork and mist the other side.
  4. Combine the kale, garlic, oil, and sesame seeds in a small bowl, tossing to coat. Season with salt and freshly ground black pepper. Transfer to the other half of the baking sheet. (Note: The kale does not need to be in a single layer.)
  5. Bake 15 to 17 minutes, or until the chicken is cooked through and the kale is crisp and edges are browned. Flip the tenders and toss the kale halfway through the cooking time.
  6. Combine the mustard and honey in a small bowl and serve as a dipping sauce for the tenders.
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