Encouraging Health

When temperatures start rising, there’s no more refreshing meal than a crisp, fresh salad.

But as it turns out, not all veggies are created equal. Sure, they’re all good for you, but some — five in particular — are extra good, with antioxidant levels that are out of this world! Toss a handful of these superstar veggies into a salad bowl and you’ll instantly up your defenses against everything from wrinkles to heart disease.

Just season with some olive oil, vinegar, and a few of the herbs and spices below and you’ll punch up the antioxidant power even more. Health food doesn’t get any easy-breezier!

Five Superstar Veggies
Artichokes
Radishes
Broccoli
Red chicory
Leeks

Seven Stellar Seasonings
Sage
Rosemary
Marjoram
Thyme
Tarragon
Cumin
Ginger
Garlic

The Very Best Veggie
Of the 27 vegetables that scientists have studied, the almighty artichoke, rich in both fiber and folate, leads the antioxidant pack. Look for plump but compact globelike artichokes with thick, green, fresh-looking scales.

The Runners-Up
You’ll find radishes, broccoli, and even luscious leeks at most supermarkets. But what about red chicory? An Italian salad favorite with an oddly appealing bitter taste, red chicory is also called radicchio. It’s becoming more widely available, so keep an eye out for its purpley-red leaves. Once you get it home, try mixing it with romaine.

High-Powered Herbs and Spices
Sage, rosemary, and thyme . . . when Simon and Garfunkel made them famous, nobody knew these herbs had disease-fighting powers — but they do. And cumin, a spice used heavily in Indian food, is even more impressive, as is ginger. Truth: All of these seasonings can boost the healthfulness and flavor factor of any salad (soups, too). Here’s a recipe to get you started:

Cool-Beans Artichoke Salad
This elegant mix is both light and filling — perfect to serve to a few friends on a sultry night.

Serves 4

10 baby artichokes (outer leaves removed), quartered
2 cups diagonally cut asparagus
1/3 cup thinly sliced radishes
3 green onions, thinly sliced
1 19-oz. can white beans, rinsed and drained
3 cloves garlic, minced
2 teaspoons lemon juice
1 tablespoon olive oil
1/4 teaspoon salt
1/8 teaspoon black pepper
8 large romaine leaves

1. Steam the artichokes for 8 minutes. Add the asparagus and steam about 2 minutes more, or until tender but still crisp. Drain and run vegetables under cold water. Let cool.

2. To make the dressing, whisk together garlic, lemon juice, olive oil, salt, and pepper.

3. Combine radishes, onions, and beans in a salad bowl with half of the dressing and toss well. Gently stir in artichokes and asparagus.

4. To serve, place two romaine leaves on four plates. Divide salad equally among plates, and drizzle with remaining dressing.

For more health articles and recipes, browse Encouraging Health.