Welcome back Fans and Foodies! By now, I am sure you have purchased my book, my personal and professionally guided tour to good health and great food.  I hope you enjoyed my nutrition information and tried the recipes, to bring you back for more.  Today, I want to discuss Antioxidants.  I am a firm believer that these vitamins and minerals are the task force, and first line of defense, needed to promote a great immune system, resulting in a healthy disease-free body. There are many “free radicals” in our environment today, some we can control. These free radicals can cause cellular damage and mutation, leaving our body in dis-ease. It can heal itself in many ways, but we have to be mindful of the stressors affecting our body’s defense for health.

These antioxidants can be found in what we eat, but we cannot depend solely on nutrition to give us the amounts that are nutritionally complete.  Some occur in plant foods and fruits, as phytochemicals, such as tomatoes, peppers, berries, red cabbage, and pomegranates.  Please note that the more colorful the food, the more nutritious.   My rule is, the more colorful food, the healthier and tastier.  I hope you are making the recipes in this series, very colorful and delicious! Salads can be deceiving in nutritional content.  Take a look at the average “house salad”, something most people believe is healthy.  Iceberg lettuce, maybe a wedge of tomato, slice of cucumber or onion is not my idea of a healthy dish. The salad in Part I for this meal is a presentation of what I believe to be a better choice.  If you add chicken or fish to top it off, replace greens with a more nutritious lettuce, you will have a tasty complete meal.

The basic antioxidants are vitamins E, C, and B6, alpha lipoic acid (ALA), selenium, ginkgo biloba, coenzyme-10 (CO Q10), folic acid, and biotin.  Most are found in foods, and some do not require a supplement, or very little.  Alpha lipoic acid is usually found in the mitochondria of cells, and may affect blood sugar levels, but does require a supplement.  Ginkgo and Vitamin E are blood thinners, good for brain, skin, and heart, as well as anti-aging.  The B vitamins are for energy and our vision. CO Q10 for heart and brain health. Selenium, folic acid and biotin can be found in foods.  Selenium is found in nuts, garlic, onions, egg yolks and shellfish- all my favorites. Biotin, a B vitamin, is for great hair, skin, nails, and improves insulin resistance.  Folic acid is for neurological health.

Unfortunately, free radicals such as cigarette smoke, alcohol abuse, pollution, and poor diet and sleep patterns, can be some of the causes for diseases such as heart disease, diabetes and cancer.  A diet of plant based foods can be a partner in the fight against illness along with a good regimen of the antioxidant cocktail. My motto is “never get sick.”  Maintain a healthy immune system and you can fight off the colds, the flu, and other infections that many have difficulty with, and resort to antibiotics immediately. I believe that their immune system is compromised, and unfortunately seeking out frequent use of antibiotics does not necessarily improve your health.  All the Echinacea in the world cannot make you healthy, especially once you are feeling poorly.  I believe the over-use of antibiotics is becoming a world-wide problem.  These amazing drugs cannot do their job if taken too frequently.  They lose their effectiveness with over-use, especially if there is a new strain of bacteria present.  As I said, your body is an amazing machine and if given the ammunition, can battle most of the germs and radical environments in today’s world.

The method of delivery of supplements mentioned in this nutrition series is very important. Many have trouble swallowing, or digesting pill supplements due to multiple factors. They can also be very expensive.  I have found an easier, more effective way to get the nutrients we need in our daily diet. About four years ago, I was introduced to a company, “Vitamist”, a spray vitamin product.  This is the best mechanism I have found for myself, as well as people with digestive issues, or inability to swallow all those pills.  You spray the product into the inside of your cheek, the buccal mucosa, and it is immediately absorbed into the bloodstream.  I no longer take pills and find it to be a great way to get the purist ingredients, organic, gluten-free, without any side effects. Each tube is a 30-day supply and reasonably priced. There is a spray for just about anything and anyone, including your pets! If you are interested, please contact me for additional information on this product.  FYI, new products launched this year are the Biotin Plus for hair, skin and nails, and also a 50+ Multivitamin. 

As promised, below you will find the final course of one of my favorite Mediterranean meals as showcased in this series. This dessert is unique, and perfect to compliment our very savory meal. It can also be made with apples or pears, all equally delicious when baked in phyllo dough. Buon Appetito! See you next week where I will be discussing, “Aromatherapy“, one of my favorite healing arts. I have a chapter at the end of my book, which includes my essential oil recipe for stress management.

Baked Figs in a pouch

• 5 fresh stemmed figs
• 1 ounce almond paste or any nutty flavor
• 5 sheets phyllo dough
• 1/2 ounce melted butter
• 1/2 ounce powdered sugar

Cut an “x” on top third of each fig. Roll nut paste into 5 balls. Press a ball into bottom of each fig. Cut phyllo dough sheets into quarters and brush with butter.  Stack quarter pieces, staggering corners. Place fig on center and wrap dough around fig forming a pouch. Bake at 300 degrees for about 30 minutes or until golden brown, and fruit is softened. To serve, dust with powdered sugar.  Enjoy with a fresh cup of coffee with Italian cream, and Kahlua or Amaretto. Delizioso!