High Antioxidant Fruit Recipes

A simple way to incorporate antioxidants into your diet is to cook and bake with fruits that are high in antioxidants. The following recipes are simple and delicious as well as high in antioxidants because of the fruits they contain.

P-p-p-prunes?

After acai berries, prunes have the highest level of antioxidants in fruit, with an ORAC score over 2,000 points higher than the trendy yuppy-fruit, the pomegranate. Prunes aren't half as popular, however, being a dusky shriveled fruit with a larger fan club amongst the old folks at home than with the surfing, working, smoothie crowd. For a high level of anti-oxidization as well as an inexpensive and easy-to-find food option, however, you can't get anything better than a prune. Or a can of prune juice, for that matter.

Prune and Walnut Spinach Salad: 1 serving

Gently wash a handful of spinach leaves under running water. Dry with a paper towel, then top with 1/4 c. chopped prunes (chopped to the size of raisins), one or two tablespoons of chopped walnuts, and a simple sweet vinaigrette or balsamic vinegar dressing. A few crumbles of feta cheese or hard boiled egg will add some nice protein!

Baking with Prunes

Muffins, quick breads, and cookies recipes that usually contain raisins, Craisins, or chocolate chips can easily be transformed into high antioxidant muffins or cookies with little sacrifice to taste and texture. Just substitute the same amount of chopped prunes for the raisins or Craisins in your recipe.

A subtle way to add prune to any quick bread recipe is soak the prunes in a cup of water overnight, then chop up or blend the prunes into a paste with a food processor. This paste can take the place of banana, applesauce, pumpkin, or zucchini in your favorite quick bread or muffin recipe. This paste can also make great baby food, by adding a bit of applesauce to dilute the strong flavor.

Blueberries are high in antioxidants!
Blueberries are high in antioxidants!

Blueberries Without the Blues

Blueberries also have a high antioxidant value, with an ORAC level of 2,400. Summertime is the best time to buy or pick fresh blueberries, but for all the other seasons, dry or frozen blueberries work well too.

Blueberry Sauce

Though blueberries are delicious by themselves, a thick and syrupy blueberry sauce can be a fun way to add berry sunshine to a blue day. Stir together over medium-high heat and bring to a boil: 2 c. fresh or frozen blueberries, 3-4 tablespoons honey, 1/4 teaspoon nutmeg, and 1/2 c. orange juice. Mix 1 tablespoon cornstarch with another 1/2 c. orange juice, then stir into your blueberry mixture until it thickens. Add 1/2 teaspoon almond or vanilla extract if desired. Drizzle this sauce over pancakes, waffles, shortbread, pound cake, ice cream, cheesecake, yogurt, or granola.

Cranberry antioxidants
Cranberry antioxidants

Cranberries

Cranberries also top the list of highly antioxidant fruits, but they are a tricky fruit to cook with because they are so sour. Craisins are an easy remedy --a spoonful of sugar will help anything go down! This recipe is a favorite of my family's, and with a few small variations it can become cherry almond, cinnamon, or blueberry granola.

Orange Cranberry Granola

8 cups old-fashioned oats

2 cups wheat germ

1 1/2 to 2 cups coconut

1/4 cup brown sugar

1 Tb. orange zest (grated orange peel)

1 tsp. salt

2 tsp. ginger

3/4 cup vegetable oil

1 cup honey

1/4 cup water

2 to 3 tsp. vanilla extract

2 1/2 cups dried, sweetened cranberries

Mix together dry ingredients and orange zest. In saucepan combine all liquid ingredients except vanilla extract. Stir while bringing to a boil, then remove from heat once a thick foam forms as it boils). Remove from heat, stir, then slowly add extract and stir again. Drizzle this liquid over dry mixture and stir thoroughly. Bake in a greased, flat pan (13 x 20 x 4) or on two greased cookie sheets at 275° for 30 minutes. Stir, then bake for another 15 minutes. Stir again and bake for 5 to 15 minutes more, until surface of granola turns golden brown. Take out of oven and let cool. The less the granola is stirred as it cools, the more the chunks and clumps will hold together. Add dried cranberries after granola has cooled, and mix evenly.


Antioxidant raisin cookies
Antioxidant raisin cookies

Raisins as an Antioxidant

Raisins and dark grapes are also high in antioxidants, which is a good thing for you because your cookbook probably contains a wealth of recipes with raisins as an ingredient. Here are a few ideas to have at your fingertips:

Trail Mix is also sometimes known as G.O.R.P (Good Old Raisins & Peanuts), because of the overwhelming amount of raisins and peanuts you can sneak into it without compromising the taste! A typical trail mix contains 1 part raisins to 1 part M&Ms to 2 parts mixed nuts and/or cereal. Play around with the ratio to get the best amount of your favorite ingredients into every handful!

Oatmeal Raisin Cookies can be found in almost any cookbook and they're nearly impossible to mess up because the raisins and oatmeal are so forgiving. A tip to make your raisins chewy and soft before baking is to soak them overnight or for several hours in the egg or milk that your recipe may require. Also consider adding extra cinnamon or apple pie spice, vanilla extract, or chopped walnuts for a richer flavor.

Antioxidant Smoothie

Freeze 2 to 4 cups of any of the antioxidant fruits listed above (and/or acai berries, pomegranates, cherries, dark grapes, mangos, plums, blackberries, raspberries, strawberries).

Blend frozen fruit with 1/2 cup yogurt, frozen yogurt, icecream, or 1/4 cup cream or milk.

Add honey if needed and lime juice, lemon juice, or orange juice to taste.

Play around with different combinations of high-antioxidant fruits, creams, and sweeteners for the best smoothie!

More by this Author


Comments 20 comments

Pamela99 profile image

Pamela99 6 years ago from United States

I'm glad I love all of those things. This is a good hub. Thanks.


Jane Grey profile image

Jane Grey 6 years ago from Oregon Author

Hi Pamela99! I agree-- it's easy to get antioxidants into your system when fruit is so easy and delicious to eat! Another great antioxidant ingredient I just heard of the other day is turmeric, which is bright yellow and really has a nice mild taste! Sprinkle it in your main dish, in rice or noodles, or on crackers and chips.


Rose West profile image

Rose West 6 years ago from Michigan

That blueberry sauce recipe sounds absolutely delicious! Must try it! The only thing you listed that I don't care for overmuch is the prunes. But maybe if I just eat extra of the other fruits, I'll be alright with my antioxidants :)


Jane Grey profile image

Jane Grey 6 years ago from Oregon Author

Yes, the prunes are not as easy to cook with and not always very nice-tasting either. It's amazing, though, how little publicity for antioxidants they get, seeing they rank right over pomegranates and under acai berries that have the highest antioxidant levels! Tell me what you think of the blueberry sauce when you make it.


lefseriver profile image

lefseriver 6 years ago from Northern Minnesota

delicious hub; makes me want to eat more fruit and encourages me to do so. thanks.


Jane Grey profile image

Jane Grey 6 years ago from Oregon Author

Lefseriver, Fruits and Vegetables never cease to edify your diet-- they're always a great meal or snack choice, especially the antioxidant ones! Mmmm... :)


BkCreative profile image

BkCreative 6 years ago from Brooklyn, New York City

Such wonderful recipes. I'll bookmark this to save for future reference and of course rate it up.

Many, many thanks!


myawn profile image

myawn 6 years ago from Florida

Great recipes I like smoothies I'm gonna try a strawberry smoothie The blueberry sauce sounds good too.No for me to prunes. Thanks good info


Jane Grey profile image

Jane Grey 6 years ago from Oregon Author

BkCreative, Glad you found this useful! You'll have to come back and tell what you thought of the recipes. :)


Jane Grey profile image

Jane Grey 6 years ago from Oregon Author

Myawn, I love smoothies too, and the fun thing is that you really can mix any of the highly antioxidant fruits to make your own unique smoothie! Prunes are definitely not popular or tasty, but prune juice makes a great base for smoothies, and can be mixed in quick breads and muffins, for an almost tasteless effect!


darrylcrawford profile image

darrylcrawford 6 years ago from Philadelphia PA to Tucson AZ.

MMMMMMMMMMMMMM this hub sound delicious! Thank you very much!:)


Coolmon2009 profile image

Coolmon2009 6 years ago from Texas, USA

I will have to try some of these recipes. I enjoyed reading your article :)


esatchel profile image

esatchel 6 years ago from Kentucky

I had no idea about the prunes! I actually love prunes, although one must tread lightly when consuming. :^} I'm going to give a few of these recipes a whirl. Thank you!


Jane Grey profile image

Jane Grey 6 years ago from Oregon Author

Esatchel, I thought it was pretty funny too, when I found out! Prunes aren't quite so hip as acai and pomegranites, but they really deliver the same level of antioxidants for a much cheaper price! But yes, mass quantities of prunes consumed with abandon can be disturbing, to say the least. :) Thanks for your comment!


billyaustindillon profile image

billyaustindillon 6 years ago

Great ideas - love the blueberries and cranberries - both refreshing and good for you. I try to have a good dose of natural antioxidants every day, really does work! Great to have a variety of sources, thanks.


Chantel C profile image

Chantel C 6 years ago from Arizona

Wow those are great, healthy and yummy looking recipes. I will note them in my recipes. Thank you!


Jane Grey profile image

Jane Grey 6 years ago from Oregon Author

Thanks, Chantel! I love fruit in pretty much any form, any time, all the time, but it's a great extra bonus to eat those fruits that are rich in antioxidants. Thank you for visiting!


creativelycc profile image

creativelycc 6 years ago from Maine

Great recipes! Antioxidants are so important to have in our diets. Can't wait to try these!


carolinemoon profile image

carolinemoon 5 years ago

Wow great hub, Thanks for the recipes!


Jane Grey profile image

Jane Grey 5 years ago from Oregon Author

Glad you stopped by! Come back and let me know what you ended up making! In the summer time like this it is especially delicious to have antioxidant fruits at every meal, because everything is so easy to get!

    Sign in or sign up and post using a HubPages Network account.

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    Click to Rate This Article
    working