Food and Beverage
Antioxidants help stave off a host of health problems – but figuring out how much you’re getting can be tricky
Antioxidants counteract harmful oxidants, preventing oxidative stress linked to diseases such as cancer and Alzheimer’s. Whole foods, rich in antioxidants like carotenoids and flavonoids, are more beneficial than supplements. A diverse diet featuring colorful fruits and vegetables—such as blueberries, artichokes, and dark greens—can help maintain health by providing necessary antioxidants.
Nathaniel Johnson, University of North Dakota
When it comes to describing what an antioxidant is, it’s all in the name: Antioxidants counter oxidants.
And that’s a good thing. Oxidants can damage the structure and function of the chemicals in your body critical to life – like the proteins and lipids within your cells, and your DNA, which stores genetic information. A special class of oxidants, free radicals, are even more reactive and dangerous.
As an assistant professor of nutrition, I’ve studied the long-standing research showing how the imbalances in antioxidants and oxidants lead to oxidative stress, which is linked to cancer, diabetes, cardiovascular disease and dementia and Alzheimer’s disease. In fact, a primary cause of aging is the damage accumulated across of a lifetime of oxidative stress.
Simply put: To help prevent oxidative stress, people need to eat foods with antioxidants and limit their exposure to oxidants, particularly free radicals.
The research: Food, not supplements
There’s no way for any of us to avoid some oxidative stress. Just metabolism – the processes in your body that keep you alive, such as breathing, digestion and maintaining body temperature – are a source of oxidants and free radicals. Inflammation, pollution and radiation are other sources.
As a result, everyone needs antioxidants. There are many different types: enzymes, minerals, vitamins and phytochemicals.
Two types of phytochemicals deserve special mention: carotenoids and flavonoids. Carotenoids are pigments, with the colors yellow, orange and red; they contain the antioxidants beta-carotene, lycopene and lutein. Some flavonoids, called anthocyanins, are pigments that give foods a blue, red or purple color.
Although your body produces some of these antioxidants, you can get them from the foods you eat, and they’re better for you than supplements.
In fact, researchers found that antioxidant supplements did not reduce deaths, and some supplements in excessive amounts contribute to oxidative stress, and may even increase the risk of dying.
It should be pointed out that in most of these studies, only one or two antioxidants were given, and often in amounts far greater than the recommended daily value. One study, for example, gave participants only vitamin A, and at an amount more than 60 times an adult’s recommended intake. https://www.youtube.com/embed/uqQLpXQqMGo?wmode=transparent&start=0 A synopsis of the study that measured the antioxidant content of more than 3,000 foods.
Foods rich in antioxidants
In contrast, increased antioxidant intake from whole foods is related to decreased risk of death. And although antioxidant supplementation didn’t reduce cancer rates in smokers, the antioxidants in whole foods did.
But measuring antioxidants in foods is complicated. Extensive laboratory testing is required, and too many foods exist to test them all anyway. Even individual food items that are the same exact variety of food – such as two Gala apples – can have different amounts of antioxidants. Where the food was grown and harvested, how it was processed and how it was stored during transportation and while in the supermarket are factors. The variety of the food also matters – the many different types of apples, for instance, can have different amounts of antioxidants.
Nonetheless, in 2018, researchers quantified the antioxidant content of more than 3,100 foods – the first antioxidant database. Each food’s antioxidant capacity was determined by the amount of oxidants neutralized by a given amount of food. The researchers measured this capacity in millimoles per 100 grams, or about 4 ounces.
For fruits easily found in the grocery store, the database shows blueberries have the most antioxidants – just over 9 millimoles per 4 ounces. The same serving of pomegranates and blackberries each have about 6.5 millimoles.
For common vegetables, cooked artichoke has 4.54 millimoles per 4 ounces; red kale, 4.09 millimoles; cooked red cabbage, 2.15; and orange bell pepper, 1.94.
Coffee has 2.5 millimoles per 4 ounces; green tea has 1.5; whole walnuts, just over 13; whole pecans, about 9.7; and sunflower seeds, just over 5. Herbs and spices have a lot: clove has 465 millimoles per 4 ounces; rosemary has 67; and thyme, about 64. But keep in mind that those enormous numbers are based on a quarter-pound. Still, just a normal sprinkle packs a powerful nutritional punch.
Other tips
Other ways to choose antioxidant-rich foods: Read the nutrition facts label and look for antioxidant vitamins and minerals – vitamins A, C, E, D, B2, B3 and B9, and the minerals selenium, zinc and manganese.
Just know the label has a drawback. Food producers and manufacturers are not required to list every nutrient of the food on the label. In fact, the only vitamins and minerals required by law are sodium, potassium, calcium, iron and vitamin D.
Also, focus on eating the rainbow. Colorful foods are often higher in antioxidants, like blue corn. Many darker foods are rich in antioxidants, too, like dark chocolate, black barley and dark leafy vegetables, such as kale and Swiss chard.
Although heat can degrade oxidants, that mostly occurs during the storage and transportation of the food. In some cases, cooking may increase the food’s antioxidant capacity, as with leafy green vegetables.
Keep in mind that while blueberries, red kale and pecans are great, their antioxidant profile will be different than that of other fruits, vegetables and nuts. That’s why diversity is the key: To increase the power of antioxidants, choose a variety of fresh, flavorful, colorful and, ideally, local foods.
Nathaniel Johnson, Assistant Professor of Nutrition and Dietetics, University of North Dakota
This article is republished from The Conversation under a Creative Commons license. Read the original article.
https://stmdailynews.com/the-fate-of-lucky-supermarkets-in-socal/
Food and Beverage
6 Tips to Keep Your Grill Working Like New
With a combination of routine cleaning and long-term maintenance, you can keep your grill ready to entertain guests and feed your family for many cookout seasons to come. Start with these six tips.
(Feature Impact) If the grill is one of the centerpieces of outdoor living in your household, it’s worth investing the effort to keep it looking nice and functioning well.
With a combination of routine cleaning and long-term maintenance, you can keep your grill ready to entertain guests and feed your family for many cookout seasons to come. Start with these six tips.
Quickly Clean After Each Use
Taking a few minutes to tidy up your grill after every session can prevent grease and grime from building up and turning into a much more annoying chore. Scrape away stuck-on food while the grates are still warm, but wait until the grill completely cools to empty and dry the grease drip tray, wipe down splatter and dispose of ashes. Always protect the grill with a weather-proof cover when it’s not in use.
Avoid Wire Brushes
Although many people reach for wire brushes as a go-to grill scraper, there are safer options. Bristles from wire grill brushes can break off, stick to grates, end up in food and potentially injure people. Look for alternative grill cleaning tools like temperature-safe nylon brushes, wood scrapers or pumice stones.
Use Safe, Non-Toxic Cleaners
When stubborn residue and grease call for something stronger, don’t reach for harsh chemicals like bleach or strong solvents. Since you’re cleaning a cooking surface, opt for food-safe, non-toxic cleaners like vinegar-based solutions or mild degreasers.
Catch Issues Early
Being aware of common grill issues can help you notice them before they turn into larger repairs. For instance, if you notice food cooking unevenly, it could be a sign of clogged burners or worn heat diffusers. An ignitor that clicks without lighting could signal blocked gas flow or a loose connection. Grease buildup can start fires and accelerate metal corrosion.
Give Components a Monthly Tune-Up
If you use your grill regularly, set aside time each month for extra maintenance. Check hinges, knobs and other moving parts, inspect burners and tubes for damage or clogs and clean the grill’s heat diffusers and vents.
Do a Seasonal Deep Clean
Before you stow the grill for the winter, give it a thorough inspection and cleaning. Soak removable parts like the grates and heat shields in warm, soapy water or food-safe degreaser. Scrub away carbon buildup from each part, as well as the interior lid and walls of the grill. Finally, polish exterior surfaces so you’ll be greeted by fresh, shiny equipment when the next cookout season rolls around.
Discover more home and outdoor tips at eLivingtoday.com.
Photo courtesy of Unsplash
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Food and Beverage
‘Fall’ In Love with Family-Favorite Autumn Recipes
As fall approaches, families can reinvent favorite dishes using versatile ingredients like watermelon. Emphasizing sustainability, the entire watermelon—flesh, rind, and juice—can create nutritious meals while minimizing waste. Discover simple recipes for Watermelon Bourbon Glaze and Watermelon Walnut Currant Chutney that add comfort and flavor to autumn dining.
Last Updated on September 18, 2026 by Daily News Staff
(Family Features) With temperatures cooling and cravings leaning toward comforting flavors, fall offers a perfect time for families to explore adventurous twists on favorite foods. As you and your loved ones rework the menu for autumn, turn to versatile ingredients that provide fresh tastes and new ways to enjoy classic recipes.
Autumn Recipes
One star ingredient that can be used for appetizers, main courses, sides, snacks and desserts alike is watermelon. In fact, using the entire watermelon (rind included) means you’ve discovered a sustainable way to create nutritious meals without food waste.
Consider these simple, delicious ways to use the entire watermelon in your kitchen.
Watermelon Flesh
In the fall, whole watermelon is still available in many areas. You can also find mini watermelon in the fresh cut produce section at many local grocers. The flesh is often the favorite (and most-used) part of the watermelon. Served on its own as a hydrating snack or as part of a recipe for tasty entrees, the flesh offers something for nearly every appetite so no watermelon goes to waste.
Watermelon Juice
Watermelon is 92% water, making it a sweet choice for staying hydrated. Even if your watermelon is overripe, don’t throw it out – instead, juice or puree it to retain value and nutrition. Use it to sweeten this Watermelon Bourbon Glaze then drizzle over a perfectly grilled flank steak and serve with mashed potatoes and grilled vegetables for an ideal fall meal.
Watermelon Rind
The rind is often thrown out – many people don’t realize you can eat it, too. The rind absorbs flavors added to it and adds an unexpected texture to this Watermelon Walnut Currant Chutney. Try serving over brie with crackers or simply dip with naan or baguettes.
Find more flavorful fall solutions to avoid food waste at Watermelon.org.
Watermelon Bourbon Glaze with Grilled Flank Steak
Servings: 6
- 1 1/2 cups watermelon juice (approximately 2 1/2 cups chopped watermelon, blended)
- 2 tablespoon minced garlic
- 1/4 cup soy sauce
- 1/4 cup brown sugar
- 2 teaspoon hot sauce
- 1/4-1/2 cup bourbon
- 2 pounds flank steak or London broil
- 1/4 teaspoon cornstarch
- In medium saucepan over medium-high heat, reduce watermelon juice to 2/3 cup. Toward end of reduction, add garlic. Remove from heat, cool 10 minutes then add soy sauce, brown sugar, hot sauce and bourbon. Mix well.
- Place watermelon-bourbon glaze in large zip-top bag. Add steak and massage to cover meat. Close bag and refrigerate 3-4 hours.
- Heat grill to high heat. Remove steak from plastic bag and gently shake to remove excess glaze.
- Grill steak 4-6 minutes; turn, grill 4-6 minutes, depending on thickness of steak. Remove from heat. Steak should be pink in center.
- Allow steak to rest on platter or cutting board 10 minutes.
- Mix small amount of watermelon-bourbon glaze with cornstarch. In small saucepan over medium-high heat, add cornstarch mixture to remaining glaze and simmer 3-5 minutes. Reduce to medium heat until mixture thickens. Remove from heat.
- Cut flank steak on bias into thin strips. Drizzle watermelon-bourbon glaze over top.
Watermelon Walnut Currant Chutney
Servings: 16
- 4 cups watermelon, juiced
- 2 cups watermelon rind (white part), diced small
- 2 tablespoons apple cider vinegar
- 1 1/2 cups packed brown sugar
- 1/2 medium white onion, sliced
- 1 tablespoon minced garlic
- 1/2 teaspoon nutmeg
- 1/4 teaspoon cloves, ground
- 1 teaspoon lemon zest
- 1 lemon, juice only
- 2 tablespoons currants
- 2 tablespoons roasted walnuts
- 1 wheel brie cheese, for serving
- crackers, for serving
- In saucepan over medium heat, reduce watermelon juice to 2 cups. Combine with watermelon rind, apple cider vinegar, brown sugar, white onion, garlic, nutmeg, cloves, lemon zest, lemon juice, currants and walnuts; simmer until almost dry.
- Chill and serve over brie with crackers.
SOURCE:
National Watermelon Promotion Board
At our core, we at STM Daily News, strive to keep you informed and inspired with the freshest content on all things food and beverage. From mouthwatering recipes to intriguing articles, we’re here to satisfy your appetite for culinary knowledge.
Visit our Food & Drink section to get the latest on Foodie News and recipes, offering a delightful blend of culinary inspiration and gastronomic trends to elevate your dining experience.
https://stmdailynews.com/category/food-and-beverage
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recipes
Beef for Breakfast: 3 Savory Recipes for Protein-Packed Mornings
People often think of beef as a dinner staple, but it deserves a spot at the breakfast table, too. Endlessly versatile and packed with protein, beef can turn everything from breakfast burritos to sandwiches into hearty, satisfying fuel for the day.
(Feature Impact) People often think of beef as a dinner staple, but it deserves a spot at the breakfast table, too. Endlessly versatile and packed with protein, beef can turn everything from breakfast burritos to sandwiches into hearty, satisfying fuel for the day.
Breakfast is important even though mornings are busy, according to a study published in “Pediatrics & Adolescent Medicine,” which found children who eat breakfast tend to have higher math scores, fewer absences and better on-time attendance at school. That’s why Beef Loving Texans is inviting families to join its free 30-Day Breakfast Challenge. You’ll receive breakfast inspiration, nutrition and meal prep tips and encouragement to help your household start the day right.
If you need something you can grab on the way out the door, BeefBreakfast Burritos combine sauteed ground beef, peppers and onions with scrambled eggs and flavorful sauces, all wrapped inside a warm tortilla.
For a make-ahead breakfast or brunch, whip up a Beef and Veggie Quiche, folding beef and vegetables into a savory mixture of eggs, cheese and cream before baking it in a flaky, buttery crust.
Or give leftover steak a second life with a Beef and Spinach Breakfast Sandwich, a portable take on the classic cowboy-style steak and eggs that combines leftover beef with spinach, cheese and eggs.
Whether you’re feeding growing kids before school or trying to instill healthier habits for yourself, the challenge helps to make consistent, protein-rich breakfasts feel realistic, even on your busiest mornings.
Discover more recipes and join the 30-Day Breakfast Challenge at BeefLovingTexans.com/BreakfastChallenge.com.
Beef Breakfast Burritos
Recipe courtesy of Beef Loving Texans
Cook time: 30 minutes
Servings: 4
- 12 ounces ground beef (93% lean or leaner)
- 1 medium red bell pepper, chopped
- 1 small onion, finely chopped
- 2 teaspoons ground ancho chili powder
- 1/2 teaspoon ground cumin
- 4 eggs, beaten
- 2 tablespoons water
- 1 tablespoon finely chopped fresh cilantro
- nonstick cooking spray
- 1/4 teaspoon salt (optional)
- 1/3 cup reduced-fat shredded Mexican cheese blend or shredded cheddar cheese
- 4 medium spinach or plain flour tortillas (10-inch diameter), warmed
- salsa (optional)
Lime-Cilantro Cream:
- 1/2 cup reduced-fat dairy sour cream
- 1 tablespoon fresh lime juice
- 1 tablespoon finely chopped fresh cilantro
- To make lime-cilantro cream: In small bowl, combine sour cream, lime juice and cilantro. Cover and refrigerate until ready to use.
- To make burritos: Heat large nonstick skillet over medium heat until hot. Add ground beef, bell pepper, onion, chili powder and cumin; cook 8-10 minutes, or until internal temperature reaches 160 F, breaking into small crumbles and stirring occasionally. Pour off drippings, as necessary. Remove beef mixture from skillet; keep warm.
- In medium bowl, combine eggs, water and cilantro. Spray same skillet with nonstick cooking spray. Pour into skillet; cook over medium heat 2-3 minutes, or until scrambled, stirring occasionally. Season with salt, if desired. Stir in beef mixture and cheese; cook 1 minute or until heated through, stirring occasionally.
- Spoon beef mixture evenly in row across center of each tortilla, leaving 1-inch border on right and left sides. Fold right and left sides of tortilla over filling. Fold bottom edge up over filling and roll up; cut diagonally in half. Serve with lime-cilantro cream and salsa, if desired.
Cooking Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160 F. Color is not a reliable indicator of ground beef doneness.
Substitution: 1 cup egg substitute may be used in place of beaten eggs and water.
Beef and Veggie Quiche
Recipe courtesy of Beef Loving Texans
Cook time: 59 minutes
Servings: 8
- Nonstick cooking spray
- 1 refrigerated pie crust (1/2 of 14.1-ounce package)
- 1/2 pound ground beef (80% lean or leaner)
- 1 tablespoon beef sausage seasoning mix
- 1 cup fresh baby spinach
- 1/4 cup cut fresh asparagus
- 1/4 cup chopped onion
- 1/4 cup chopped bell pepper
- 6 eggs
- 1/2 cup heavy whipping cream
- Preheat oven to 350 F. Coat 9-inch pie plate with nonstick cooking spray. Unfold pie crust on flat surface, pressing out fold lines with fingers. Place crust in pie plate, crimping edge as desired; set aside.
- Heat large skillet over medium heat until hot. Add ground beef and seasoning mix; cook 4-5 minutes, breaking into small crumbles, stirring occasionally. Pour off drippings, as necessary.
- Add spinach, asparagus, onion and bell pepper to skillet; cook 3-5 minutes, or until softened. Cool slightly.
- In large mixing bowl, whisk eggs and cream. Gently stir in beef mixture. Pour into prepared pie crust; sprinkle with cheese. Bake 40-45 minutes, or until egg mixture is set and just beginning to brown. Cool 5-10 minutes; cut into wedges.
Beef and Spinach Breakfast Sandwich
Recipe courtesy of Beef Loving Texans
Cook time: 20 minutes
Servings: 4
- 4 eggs or 1 cup egg substitute
- 1/2 cup chopped fresh baby spinach
- 1/2 cup diced tomatoes
- nonstick cooking spray
- salt (optional)
- pepper (optional)
- 4 slices reduced-fat Swiss cheese
- 12 ounces leftover cooked beef (such as steak, prime rib roast, pot roast or deli roast beef), thinly sliced
- 4 whole-wheat round, thin sandwich breads, split and toasted
- In medium bowl, combine eggs, spinach and tomatoes. Spray large nonstick skillet with nonstick cooking spray; heat over medium-high heat until hot. Add egg mixture; cook 2-4 minutes, or until eggs are almost set, stirring occasionally. Sprinkle with salt and pepper, if desired.
- Divide egg mixture into four separate portions in pan. Evenly top with cheese and beef. Remove from heat and cover. Let stand 1-2 minutes, or until cheese is melted.
- Place one egg portion on each bread bottom. Close sandwiches with bread tops; serve immediately.
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