Anti-Hero
May 24, 2007

For some women, cowboys are their weakness; for me it’s bacon, bleu cheese, and French fries. To counter my dereliction, I try to eat these foods with salad greens, an excellent antioxidant-rich foil. Why do we need antioxidants in our diet? Because they are the good guys roaming the range after the outlaws, free radicals. Sure, some free radicals appear normally during metabolism and aid in immune function, but mainly they contribute to neurodegenerative disease, chronic inflammatory disease, cancer, cardiovascular disease and aging. Environmental factors such as campfire and cigarette smoke, radiation, and herbicides are also members of the free radical gang. The antioxidant’s job is to hunt these bad boys down, negotiate, and then lock ‘em up before they can do any more harm. You are a hero to your body every time you choose antioxidant—rich foods.

Normally the body’s sheriff can handle free radicals just fine, but when things get rowdy (if antioxidants are unavailable or the free-radical production becomes excessive) damage to organs and skin occurs. Because this process accumulates with age NOW is the perfect time to join the super salad posse by adding fresh summer greens, herbs and spices to the mix. Consider growing produce in outdoor containers filled with herbs and lettuces for optimal nutrition (for instructions see my column Everyday Gourmet 4/20/06).

Herbs such as sage, rosemary, oregano, and thyme are antioxidant–rich. Marjoram leaves yield a double dose of the age repelling good stuff. Vegetables such as artichokes, beetroot, broccoli, garlic, leeks, radish, onions, and spinach add extra cell-protecting phenols. To boost nutrition from bowl to belly play with combinations that include red kidney and pinto beans, blueberries, cranberries, pecans, walnuts, and hazelnuts. 
 
Dressing presents another opportunity to increase the antioxidant quotient of the super salad. Extra-virgin olive oil is a must combined with healthful sherry or wine vinegars. Lemon flavored flax seed oil is my new favorite oil for salad dressings with a dash of Dijon mustard and champagne vinegar. Cumin, cinnamon, clove, garlic, honey, maple syrup and fresh ginger are also excellent sources of flavor and antioxidants for dressing condiments. Whip dressings up in small quantities with 1:2 ratio of vinegar to oil to create the base; add additional condiments in small quantities, adjusting for flavor as you emulsify. 

Nobody wants to end up looking like the Marlboro man, so douse the butts, slap on the sunscreen, and giddy–up the salad bowl for a youthful, healthy summer!

Kim Dannies is a graduate of La Varenne Cooking School in France. She lives in Williston, VT with her husband, Jeff, and three college–aged daughters who come and go. ©2008