By Grace O
Like many of us, the desire to embrace a healthier diet often becomes a New Year’s resolution. We seek out nutrient-dense foods that not only shield us from chronic diseases but may also contribute to reversing certain ailments and slowing down the aging process.
That’s one of the reasons I launched FoodTrients.com over a decade ago. I wanted to create a unique approach to fresh, nutritional and age-defying foods. FoodTrients are what I call the natural anti-aging properties of food, and I build my recipes on the foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from cultures all over the world.
However, it’s not enough to create healthy, age-defying recipes. They have to taste great if we’re going to enjoy them and serve them to family and friends.
Just to give you a little insight to my recipes, I focus on nine categories of FoodTrients that are essential to healthful living. Each recipe in my cookbooks and on FoodTrients.com includes special “icons” that let you see at-a-glance the health benefits of each dish.
The benefit icons include the following:
• Anti-Inflammatory: reduces chronic inflammation throughout the body, helping the body age gracefully while lowering the risk of diseases and infections
• Antioxidant: prevents and repairs oxidative damage to cells caused by free radicals
• Beauty: promotes vibrant skin and hair and helps keep eyes healthy
• Detox: supports the body’s natural detoxification systems including liver function and health
• Disease Prevention: reduces risk factors for common degenerative and age-related diseases (like cancer and diabetes)
• Gut Health: encourages healthy digestion and a vibrant community of microbes in the gut
• Immune Boosters: support the body’s resistance to infection and strengthen immune vigilance and response
• Mind: improves mood, memory and focus
• Strength: protects bone density and joints, and helps repair and build tissue in muscles
To start off 2025, I’ve selected a recipe that you might enjoy from my first cookbook, “The Age Gracefully Cookbook: The Power of FOODTRIENTS to Promote Health and Well-being for a Joyful and Sustainable Life.”
Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” Learn more at FoodTrients.com/recipes/anti-inflammatory.
Spinach and Grapefruit Salad
Spinach contains iron as well as age-defying antioxidants. Grapefruit is chock-full of vitamin C and potassium. You can use vitamin-C-packed pink or white grapefruit in this salad, though pink grapefruit has the added benefit of lycopene. If you use whole segments of the grapefruit, you’ll also add fiber. The candied walnuts and dried apricots balance the acidity of the grapefruit and increase the antioxidants in this dish. My Honey-Lime Dressing perfectly complements the mellow flavor of the spinach.
Ingredients
• 1 bunch or 1 bag spinach leaves
• 1 whole grapefruit, segmented
• ¼ cup candied walnuts
• ¼ cup dried apricots
• 2 recipes Honey-Lime Dressing to taste.
INSTRUCTIONS
1. Wash and stem the spinach leaves and place in a bowl.
2. Add the grapefruit, walnuts, and apricots.
3. Toss with dressing to taste.
Honey-Lime Dressing
Yields about ¼ cup
This is a very versatile dressing that you can toss with any mixed greens. The lime juice provides immune-boosting vitamin C, while antioxidant compounds in the chili powder help to neutralize free radicals in your cells. If you want a spicier dressing, add cayenne pepper or red pepper flakes. Both contain capsaicin, which stimulates circulation. To use this dressing with fruit salad, simply omit the allicin-rich garlic – it will be nutritious!
Ingredients
• 1 ½ Tbs. lime juice (about 1 lime)
• 1 ½ Tbs. honey
• 1 Tbs. extra-virgin olive oil
• 1 minced garlic clove
• ½ tsp. chili powder
• Sea salt to taste
INSTRUCTIONS
Combine all the ingredients in a container with a tight-fitting lid and shake until well blended.
