Anti-ageing recipes

Tuesday, 14 May 2013

Anti-ageing recipesBearing a few basic principles in mind and using fresh, locally-produced, preservative-free ‘superfoods’, it’s easy to concoct some fabulous recipes that don’t just taste great, but also keep you healthy AND young! Try these simple and delicious dishes at home…

Marinated tuna steaks

2 one-inch-thick tuna steaks, fresh

Marinade
1/4 cup soy sauce (choose the low sodium variety)
1/4 cup extra-virgin olive oil
2 tablespoons lemon juice
2 teaspoons Asian (toasted) sesame oil
2 teaspoons honey
1 small red chilli, finely chopped
1 small ginger root, minced
2 cloves garlic, minced
Ground black pepper

Mix all ingredients together and add the tuna steaks. Marinade overnight.
Heat a non-stick pan over medium heat. Remove steaks from marinade and arrange in the hot pan; gently shake pan to avoid sticking. Cook for approximately one and a half minutes and flip. Cook the other side for a couple of minutes, until you’re happy with the steak’s texture. Serve hot.

About the ingredients:
Fatty fish such as salmon, tuna and mackerel are an excellent source of omega 3 oils. Omega 3’s are known to boost heart health and inhibit a range inflammatory conditions. These can spark a wide range of diseases and cause premature ageing. Garlic is packed full of the nutrient vitamin C, which doubles as an anti-oxidant and is a potent immune-booster, helping to keep the body young by keeping a host of diseases at bay. According to the Mayo Clinic, olive oil contains a ‘potent mix of anti-oxidants’ that protect the body against heart disease by lowering bad cholesterol.

Flash-fried broccoli and almond accompaniment

1 flower of broccoli, cut into small heads
¼ cup flaked almonds

Spread a thin layer of flaked almonds onto the base of a saucepan and cook on a low heat, flipping constantly, until golden brown. Set aside once cooked.
To prepare the broccoli, heat a pot of water until boiling, then add the broccoli and boil for a minute. Meanwhile, pop a few ice blocks in a bowl of cold water and when the minute is up, dunk the broccoli into it so that it doesn’t cook for too long – this way it will retain its fresh flavour and bright green colour. Heat two tablespoons of olive oil in a wok at a high temperature. Add the broccoli and flash fry until golden. Add salt, ground black pepper and flaked almonds.

About the ingredients:
Broccoli is listed as one of the Mayo Clinic’s top 10 pick of “superfoods.” Besides offering stellar anti-oxidant action due to its high vitamin C content, broccoli is also choc-a-bloc with phytonutrients and is a good source of folate, so it’s one of the healthiest foods on the market. Almonds are high in fibre, calcium (which keeps the bones young) and good fats, making it an essential item to add to your age-defying shopping arsenal.

The well-respected Mayo Clinic defines the following 10 foods as “super foods” – foods that meet a minimum of three out of the following five criteria:

• A great source of fibre, as well as vitamins, minerals and other nutrients;
• Rich in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene;
• Linked to a lower risk of heart disease and other health conditions;
• Low in calories ;
• Readily available (which means they’re more environmentally friendly, as well as fresher and less likely to have been subjected to freezing, cold storage or other methods employed to preserve the shelf-life of imported or transported produce).

Other articles you may be interested in:
Good fats bad fats
Know your oils
Oats obviously
Can it be coconut oil
Tempting turmeric

Written by

After spending most of the last decade working as a journalist and editor in Thailand and travelling the East, Cindy returned to the Mother City in September 2010. She has written for a wide spectrum of online and offline publications in both South Africa and SE Asia and is passionate about reading, writing, food, globe-trotting and cats.

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  1. Sue1N

    I am never without tuna in the house. You can do so much with it and it is so good for you!

    4 years ago •

  1. Sue1N

    Thank you for the great recipes! More please!

    4 years ago •

  1. NaturalDiva

    I love broccoli. I’ll eat it with anything and prepared in any way.

    4 years ago •

  1. Abby

    will definitely try these! they sound delish!

    5 years ago •

  1. Empress

    Thanks for the info,they sound good.

    5 years ago •

  1. CindyBotha

    Ill be honest. I don’t like brocolli!
    But ivfound if I cut it freshly in very small pieces and mix with greensalad it is edible*
    Try that too ladies.

    5 years ago •

  1. du Plessis

    Ive never tried tuna steaks, this recipe seems easy enough :) delish!

    5 years ago •

  1. mashigoane

    Flash fried broccoli and almonds sounds YUMMY…and quick to prepare. I’ll try this recipe #broccoli lover…

    5 years ago •

  1. Anne

    Yummy and makes you pretty, what more could we ask for :)

    5 years ago •

  1. me

    Tuna steaks on the shopping list for this.

    5 years ago •

  1. AROOMOOGAM

    sounds yummy and so healthy. Definitely will try this in the weekend

    5 years ago •

  1. AROOMOOGAM

    sounds yummy and so healthy. Definitely will try this in the weekend

    5 years ago •

  1. Cupcake

    Would definately try the tuna steaks, broccoli I dont like so not for me unfortunately.

    5 years ago •

  1. Mpoyif

    The salmons sounds great – not so sure of the brocolli though!

    5 years ago •

  1. Nadine

    These dishes sound great, I’ll be sure to try the tuna steak.

    5 years ago •

  1. Pseudo_kate

    I love my salmon and tuna so much, I just wish it were more affordable to be able to have this on a daily basis.

    5 years ago •

  1. Ladyconfused

    Ooo the tuna steak recipe looks devine! Will pass on the broccoli have never been a fan :)

    5 years ago •

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