Antioxidants + Encrusted Sweet Potato, Tofu, & Black Bean Salad

Posted by Slow Plates on


A post about antioxidant fundamentals and some secrets to better enjoying vegetables and tofu. Plus, a recipe for an atypical salad with encrusted beans and tofu.



OVERVIEW


Plants have compounds that act as antioxidants and protect the body from disease. These antioxidants can take the form of polyphenols, carotenoids, vitamins, or minerals (2). Polyphenols include several subgroups: flavonoids and phenolic acids, the two largest classes that make up 90%, and stilbenes and lignans, the remaining 10% (3). Antioxidants found in supplements have been found to be less effective or not effective at all compared to those found in food (4).


 

Oxidative Stress

Antioxidants help prevent oxidative stress, which is an imbalance of free radicals and antioxidants in the body (5). Oxidative stress occurs when free radicals steal electrons from fatty tissue, DNA, and proteins in your body, damaging them and causing them to not function properly. Damage to DNA changes the DNA’s sequence so that it does something different than normal. Damage to the cells that make up tissue and proteins in your body can cause the cells to die. Too many free radicals in your body causing cells to die can lead to diseases such as cancer, Alzheimer’s, diabetes, and heart disease (6).


 

 Antioxidants 101

Antioxidants are like a bomb squad on the hunt for free radicals. Upon finding a free radical, they donate an electron to the free radical, which neutralizes it and turns it off, preventing it from oxidizing or damaging anything in the body (7).


Certain antioxidants, like flavonoids and phenolic acids, are more cancer-protective than others (8). They protect the following from damage: nucleic acids, DNA’s building blocks, and proteins, the product that DNA directs cells to make (9).


Free Radicals are Incomplete

A free radical is an unstable molecule with a single electron. To become balanced, the free radical steals electrons from tissue, DNA, or proteins in the body (10).


The body produces free radicals as a reaction to exposure from external oxidative stressors such as UV light, radiation, and pollution. The body also produces free radicals in response to normal processes, such as during an immune response or exercise (10).



Antioxidants & Bloodwork

Carotenoids are known for their heart-protective qualities. When LDL-cholesterol levels increase, the immune system responds and results in a process called atherosclerosis that results in plaque buildup, which can damage your arteries and lead to stroke. Carotenoids hinder this process of atherosclerosis, allowing adequate blood flow to the heart to keep it healthy and strong (11).


 

Kitchen Tip: Add More Sour

Balance is an important component of palatability, or the appeal of food. Using foods that add a sour taste to your dish is one way to achieve balance. Sour works similar to salt. (12) Salt balances bitterness and enhances other flavors. Sour also balances bitterness, and also brightens other flavors, i.e. making them distinct. So it's true, you can make great food with less salt for a happy heart (13, 14).


Kitchen Tip: Sour Source

Add lots or a little lemon. Lots is juice from half a lemon or about 1-2 tablespoons. A little is juice from a wedge of lemon, or about 1 tsp  (15).


 


Text Citations

  1. Caiola, R. How to Change Your Mind: The Science of Breaking Habits. HuffPost Life. 01 Sep 2016. https://www.huffpost.com/entry/how-to-change-your-mind. Accessed 20 Jan 2021.
  2. Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009;2(5):270-278. doi:10.4161/oxim.2.5.9498. Accessed 05 Jan 2021.
  3. Zhou Y, Zheng J, Li Y, et al. Natural Polyphenols for Prevention and Treatment of Cancer. Nutrients. 2016;8(8):515. Published 2016 Aug 22. doi:10.3390/nu8080515. Accessed 05 Jan 2021
  4. Williamson G. The role of polyphenols in modern nutrition. Nutr Bull. 2017;42(3):226-235. doi:10.1111/nbu.12278. Accessed 05 Jan 2021.
  5. Waheed Janabi AH, Kamboh AA, Saeed M, et al. Flavonoid-rich foods (FRF): A promising nutraceutical approach against lifespan-shortening diseases. Iran J Basic Med Sci. 2020;23(2):140-153. doi:10.22038/IJBMS.2019.35125.8353. Accessed 05 Jan 2021.
  6. Legg, T. Healthline. Everything You Should Know About Oxidative Stress. https://www.healthline.com/health/oxidative-stress. 2018 Sept 2018. Accessed 05 Jan 2021.
  7. Understanding antioxidants. 10 Jan 2019. https://www.health.harvard.edu/staying-healthy/understanding-antioxidants. Accessed 05 Jan 2021.
  8. Zhou Y, Zheng J, Li Y, et al. Natural Polyphenols for Prevention and Treatment of Cancer. Nutrients. 2016;8(8):515. Published 2016 Aug 22. doi:10.3390/nu8080515. Accessed 05 Jan 2021.
  9. Roberts, R. Nucleic acid. Britannica. 26 Feb 2020. https://www.britannica.com/science/nucleic-acid
  10. Wilson, D. How do free radicals affect the body?. Medical News Today. 29 Jul 2017. https://www.medicalnewstoday.com/articles/318652. Accessed 05 Jan 2021.
  11. Gammone MA, Riccioni G, D'Orazio N. Carotenoids: potential allies of cardiovascular health?. Food Nutr Res. 2015;59:26762. Published 2015 Feb 6. doi:10.3402/fnr.v59.26762. Accessed 05 Jan 2021.
  12. Stubbs, RJ, Blundel, JE. Appetite: Psychobiological and Behavioral Aspects. Encyclopedia of Human Nutrition (Third Edition). 2013. Accessed 20 Jan 2021.
  13. Shaking the Salt Habit to Lower High Blood Pressure. American Heart Association. 31 Oct 2016. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure. Accessed 20 Jan 2021.
  14. Henney JE, Taylor CL, Boon CS. Taste and Flavor Roles of Sodium in Foods: A Unique Challenge to Reducing Sodium Intake. Institute of Medicine (US). 2010. Accessed 20 Jan 2021.
  15. Christensen, E. Quick Tip: Brighten Dishes with Lemon Juice. Kitchn. 04 Jun 2019. https://www.thekitchn.com/quick-tip-brighten-dishes-with-82903. Accessed 20 Jan 2021.

REASONS FOR INGREDIENTS IN FEATURED RECIPE



SWEET POTATO

Why is sweet potato used? Source of: flavor (sweet), creamy texture, orange color, carbohydrate, fiber, antioxidants, vitamin A 

Nutrition analysis for 1 cup baked with skin: 180 calories, 0.3 g fat, 41 g carb, 7 g fiber, 4 g protein, 769% vitamin A, 65% vitamin C, 50% manganese, 29% vitamin B6, 27% potassium

What can I use instead? Regular potatoes


GARLIC

Why is garlic used? Source of: flavor (spicy + savory), antioxidants

What can I use instead? Chopped onion


 

PAPRIKA, CUMIN, BLACK PEPPER

Why are the spices paprika, cumin, and black pepper used? Source of: flavor (paprika is sweet, cumin is earthy, pepper is spicy), smell (earthy), red color from paprika, antioxidants

What can I use instead? Other spices of your choice


 

CANOLA OIL

Why is canola oil used? Source of: high smoke point, vehicle for releasing flavor of spices, polyunsaturated and monounsaturated fat while being the oil lowest in saturated fat 
Nutrition analysis for 1 Tablespoon: 124 calories, 14 g fat, 1 g saturated fat, 0 g carb, 0 g fiber, 0 g pro, 0 mg sodium
What can I use instead? corn oil, vegetable oil, avocado oil


BLACK BEANS

Why are black beans used? Source of: flavor (earthy), color contrast, firm-soft texture, vegan protein, fiber, antioxidants

Nutrition analysis for 1 cup cooked: 227 calories, 0 g fat, 41 g carb, 15 g fiber, 15 g protein, 64% folate, 20% iron, 30% magnesium, 24% phosphorous, 17% potassium, 38% manganese

What can I use instead? Any type of bean or lentil 



TOFU

Why is tofu used? Source of: vehicle for flavor of spices, firm-creamy texture, vegan protein, antioxidants 

Nutrition analysis for 3 oz: 70 calories, 4 g fat, 0.5 g saturated fat, 2 g carb, 2 g fiber, 7 g protein

What can I use instead? Any plant protein source low in carbohydrate (e.g. tempeh or seitan)


LEMON JUICE

Why is lemon juice used? Source of: flavor (sour), smell (sweet-sharp), antioxidants 

What can I use instead? Any citrus juice (e.g. lime, orange)

 

 

LEMON ZEST

Why is lemon zest used? Source of: flavor (sweet-sour), smell (sweet-sharp), antioxidants

What can I use instead? Any citrus zest will work (e.g. lime, orange)




CABBAGE

Why is cabbage used? Source of: flavor (mild bitter), crunchy texture, fiber, antioxidants from cruciferous vegetable family  

Nutrition analysis for 1 cup chopped raw cabbage: 22 calories, 0 g fat, 5 g carbohydrate, 2 g fiber, 1 g protein, 54% vitamin C, 85% vitamin K

What can I use instead? Any leafy green will work (e.g. spinach, kale, arugula)


OLIVE OIL 

Why is olive oil used? Source of: flavor (buttery-peppery), buttery texture, polyunsaturated and monounsaturated fat 

Nutrition analysis for 1 Tablespoon: 119 calories, 14 g fat, 2 g saturated fat, 0 g carb, 0 g protein

What can I use instead? Any creamy plant fat will work (e.g. tahini, almond or peanut butter)

 

WALNUTS

Why are walnuts used? Source of: flavor (nutty-bitter), crunchy-buttery texture, polyunsaturated and monounsaturated fat  

Nutrition analysis for 1 Tablespoon: 48 calories, 5 g fat, 1 g carb, 2 g protein, 15% manganese

What can I use instead? Any nut or seed (e.g. almonds, peanuts, pecans, pistachios, sunflower or pumpkin seeds)



 





Encrusted Sweet Potato, Tofu, & Black Bean Salad


This recipe encrusts the sweet potato and tofu with spice and uses a lemon dressing for zippy, bright flavor. Get ready for good smells!

Ingredients

Sweet Potatoes:

2 lb sweet potatoes (2 medium), cut into 1/2” cubes

4 garlic cloves, minced or 1 T garlic powder

2 T ground cumin

1 tsp ground black pepper

2 T canola oil  


Tofu:

1 (16 oz) package firm tofu, drained; wrap in a towel to remove excess moisture

1 T ground cumin

1 T paprika

1 tsp ground black pepper

1 T canola oil  


Black Beans + Lemon Dressing:

3 cups cooked (1 1/4 c raw) black beans or 2 (15 oz) cans black beans, rinsed

3/4 c (6 oz) lemon juice, about 3 lemons

3 T lemon zest (or zest from the juiced lemons), minced

1/4 c olive oil (or tahini)

1 tsp ground black pepper


Other:

8 cups chopped or shredded cabbage  

1/2 c toasted walnuts, chopped


Directions

Overview: 

  • While oven is warming, let the walnuts toast. 
  • Use one bowl for mixing everything. 
  • While sweet potatoes are baking, make the black bean mixture. 
  • While tofu is baking, prepare the walnuts and cabbage. 

Sweet Potatoes: 

  1. Begin heating the oven to 400º.
  2. Cut sweet potatoes with skin on into 1/2” rings; stack rings and continue to slice to create to 1/2” cubes. Leave cubes on cutting board. 
  3. Add oil, garlic, and spices to a large bowl. Whisk ingredients with a fork until blended.  Add sweet potato cubes to the bowl and use a spatula to toss cubes, evenly coating with spice mixture. The cubes will be thickly covered with spice mixture.
  4. Distribute cubes between 2 baking sheets sprayed with PAM or lined with parchment paper or reusable silicon sheets.  
  5. Cook for 30 minutes at 400º. Cubes should pierce easily with a fork.   

Tofu: 

  1. While sweet potato is cooking, slice the tofu block into 4 strips; turn block and slice again into 4 strips; continue slicing to achieve 1/2” cubes. Leave cubes on cutting board.
  2. Add oil and spices to a large bowl. Whisk ingredients with a fork until blended.  Add tofu cubes to the bowl and use a spatula to toss and evenly coat with spice mixture. The cubes will be thickly covered with spice mixture.
  3. Scrape cubes onto a baking sheet sprayed with PAM or lined with parchment paper or reusable silicon sheets. 
  4. Add to the oven 10 minutes into the sweet potato’s cooking time. Cook for 20 minutes total at 400º. The roasting process cooks the spices and takes away the raw flavor.  


Black Beans + Lemony Sauce:

  1. If using cans, drain and rinse beans. If using cooked beans, drain. 
  2. Add beans to the same large bowl used for the sweet potato and tofu.
  3. Meanwhile, in a large jar with a lid, combine lemon juice, zest, olive oil, and pepper. Shake until blended. Pour over beans. 
  4. Using a spatula, mix beans with dressing. It’s OK that it looks soupy—the tofu and sweet potato will absorb the extra liquid when added.
  5. Add cooked sweet potato and tofu cubes. Mix gently with a spatula. Any extra spice on the cubes will disperse in the dressing. 

To serve place 1 handful or 1 cup of the cabbage in a bowl. Add 1 cup sweet potato mixture, warm in the microwave if necessary. Top with 1 T chopped walnuts. Idea for a side: greek yogurt or a protein shake. Makes 8, 1 cup servings. 

Nutrition Facts—1 cup serving: 390 calories, 15 g total fat, 2 g saturated fat, 100 mg sodium, 51 g carbohydrate, 13 g fiber, 16 g protein, 6.2 mg iron, 1000 mg potassium


Allergens: soy, walnut


Analysis Platform: ReciPal


Link to determine your personal daily calorie goal: https://www.niddk.nih.gov/bwp. Use this in combination with mindful eating practices and attention to nutrient quality.   



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