✨Foodie Friday ✨Antioxidant-Rich Recipes

Free radicals are highly reactive chemicals that have the potential to harm cells. Free radicals are formed naturally in the body and play an important role in many normal cellular processes.

At high concentrations, however, free radicals can be hazardous to the body and damage all major components of cells, including DNA, proteins, and cell membranes. The damage to cells caused by free radicals, especially the damage to DNA, may play a role in the development of cancer and other health conditions.

Antioxidants are chemicals that interact with and neutralise free radicals, thus preventing them from causing damage. The body makes some of the antioxidants it uses to neutralise free radicals, but it also relies on external sources, primarily the diet, to obtain the rest of the antioxidants it needs. Fruits, vegetables, and grains are rich sources of dietary antioxidants.


Anytime Immune-Boosting Juice

Yield: 475ml


  • 2 Medium Apples
  • 7 Medium Carrots
  •  2 Cloves Garlic
  •  1 Thumb Ginger Root
  • 1 Handful Parsley


  1. Process all ingredients in a juicer

2. Shake or stir and serve.


Banana Flax Breakfast Muffins

Flax seeds are an awesome superfood that are packed full of antioxidants, fibre, and tons of other good stuff. These muffins are perfect for a quick breakfast.

Yield: 12 Muffins


  • 1 cup low-fat buttermilk
  • 2 cups bran cereal
  • 1/4 cup flaxseed meal
  • 4 bananas
  • 1 cup sugar
  • 1 large egg
  • 1/4 cup canola oil
  • 1 1/2 cups all-purpose flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp salt


1. Combine the cereal, buttermilk, and flaxseed in a food processor, then let stand for 30 minutes. Preheat the oven to 180 degrees C and coat a 12 cup muffin pan with cooking spray.

2. Add 3 bananas to cereal mixture and process until smooth, then add sugar, egg, and oil, and mix again.

3. In a separate bowl, combine flour, baking powder, baking soda, cinnamon, nutmeg, and salt. Then, add the resulting mixture to the food processor and blend until smooth.

4. Pour the batter equally into the cups of the muffin pan, then slice the remaining banana and add the slices to the top of each muffin.

5. Bake for 20 minutes or until slightly browned, then let cool before serving.


Cream of Broccoli Soup

This light & creamy Broccoli Soup is a healthy wholesome soup that is made creamy with the addition of potatoes and light with milk. This hearty soup can be served alone for a light dinner.

Yield: 4 Servings


  • 500 grams Broccoli , florets
  • 1 Potato, boiled
  • 1 teaspoon Olive Oil
  • 1 cup Vegetable stock or water
  • 1/2 cup Milk
  • Salt and Pepper, to taste


1. Heat the oil in a wok or a heavy bottomed pan. Add in the broccoli florets, sprinkle some salt and stir fry until the broccoli is tender and feels cooked.

2. Place all the ingredients into the blender along with a teaspoon of whole black pepper corns (or less) and blend to make a smooth puree.

3. Once blended pour the soup into the sauce pan and warm it only when you are ready to serve to get the maximum nutrition benefits.

4. Check the salt levels and adjust to suit your taste.



Be careful when blending as not all blenders can blend hot soup – if your cannot, let the soup cool before blending and reheat when ready to serve.

Serve Light & Creamy Broccoli Soup with Garlic Toasted Beans Salad and Sundried Tomato Focaccia Bread to make a complete meal.


Mediterranean Portobello Burger

Yield: 2 Burgers

For a vegetarian alternative to the traditional burger that is packed full of antioxidants and other nutrients, try this delicious dish.


  • 1 clove minced garlic
  • 1/2 tsp salt
  • 2 Tbsp olive oil
  • 4 portobello mushroom caps, stems and gills removed
  • 4 large slices country style sourdough bread, cut in half
  • 1/2 cup sliced jarred roasted red peppers
  • 1/2 cup chopped tomato
  • 1/4 cup crumbled reduced-fat feta cheese
  • 2 tablespoons chopped pitted Kalamata olives
  • 1 tablespoon red-wine vinegar
  • 1/2 teaspoon dried oregano
  • 2 cups loosely packed mixed baby salad greens


1. Preheat grill to medium-high heat.

2. Mash garlic and salt on a cutting board, then mix the resulting paste with 1 Tbsp of oil in a small bowl. Brush the mixture over the portobellos and over one side of each slice of bread.

3. In another bowl, combine the red peppers, tomato, feta, olives, vinegar, oregano, and 1 Tbsp oil.

4. Grill mushroom caps until tender, and grill the bread until crisp.

5. Toss the salad greens with the red pepper mixture. Place the mushrooms on two of the slices of bread, topped by the salad mixture and the remaining bread.





About LFCT

This is a blog about CHILDHOOD CANCER and CHILDHOOD CANCER AWARENESS Little Fighters Cancer Trust is a non-profit organisation that offers support and aid to Children with Cancer and their families. When a child is diagnosed with cancer it affects the whole family. One of the parents, usually the mother, must give up their job to care for the child and this creates financial problems for the family. In South Africa especially the majority of these families are not well-to-do; many of them are rural. A diagnosis of cancer can wipe out any family’s finances, let alone a poor family. The costs of special medications, special diets, hospital stays, transport to and from the hospital or clinic and accommodation and food costs for the mother who spends most of the time at her child’s bedside are astronomical. These are the people and problems that fall through the cracks, and these are the people that Little Fighters Cancer Trust has pledged to help in any way possible. LFCT takes a holistic approach to assisting the Children with Cancer and their Families, with the main aim to be the preservation of individual dignity and pride. Little Fighters Cancer Trust also focuses on promotion and advocacy of National Childhood Cancer Awareness in an effort to increase awareness of Early Warning Signs of Childhood Cancer. This would result in earlier diagnosis, giving the Child with Cancer more of a chance at Treatment and Survival. See "About" for more Background info

Posted on 28 July, 2017, in Blog, recipes and tagged , , , , , , , . Bookmark the permalink. Leave a comment.

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