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Spice Up Your Life With Antioxidant-Rich Dishes

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Spicy dishes, such as Mexicana shrimp and vegetable kabobs, are rich in antioxidants.

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By MARCIA BIGGS

The Tampa Tribune

Published: May 30, 2008

Some like it hot. I know I do!

Spicy food is, indeed, the spice of life. Banish bland in your diet and you can actually up your intake of antioxidants. Here's the skinny:

A 2007 United States Department of Agriculture nutrient data report shows that some herbs and spices contain as many antioxidant qualities as some fruits and vegetables (check out www.spices forhealth.com). For example, one teaspoon of cinnamon contains more antioxidants than a half-cup of blueberries or an 8-ounce glass of pomegranate juice. Curry powder curries favor in the research report, as do chili powder and dried basil.

Of all the dried herbs, oregano has one of the highest antioxidant levels, the report says. One teaspoon equals a half-cup of chopped asparagus.

Spices and herbs are flavorful substitutes for salt when you need to lower sodium intake. Other spices, such as cinnamon and nutmeg, can fill in for sugar in some recipes. Now we know these substitutes can actually boost the healthful quality of food, so why not make it a habit? Keep your kitchen stocked with an array of herbs and spices, and you can naturally create more tasty and nutritious dishes for your family.

Here's a spicy kabob you can throw on the grill. The marinade goes well on just about any seafood or meat.

Mexicana Shrimp and Vegetable Kabobs

2 tablespoons lemon juice

2 tablespoons olive oil

2 teaspoons chili powder

1/2 teaspoon ground cumin

1/2 teaspoon garlic powder

1/2 teaspoon dried oregano leaves

1/4 teaspoon salt

1 pound large shrimp, peeled and de-veined

5 cups assorted vegetables, such as zucchini, onions, mushrooms, bell pepper, cut into 1-inch pieces

Mix first 7 ingredients in small bowl. Place shrimp in large resealable plastic bag or glass dish. Add marinade; toss to coat.

Refrigerate 15 minutes. Remove shrimp from marinade. Discard any remaining marinade. Thread shrimp and vegetables alternately onto skewers.

Broil or grill over medium heat 7 to 8 minutes until shrimp turn pink and vegetables are tender, turning occasionally.

Makes 4 servings.

Nutrition per serving: 205 calories, 9g fat, 180 mg cholesterol, 22g protein, 375 mg sodium, 9g carbohydrates

Source: McCormick & Co.

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