Eat Some Spinach
swedenherald.com
swedenherald.com
It's really interesting that this study actually directly measured blood cartenoid levels. When I was writing my thesis, I encountered another study from Sweden that measured blood dietary antioxidant levels there. Guess what the source of major dietary antioxidants in the bloodstream of Swedes was found to be? Coffee! The assay used was TBARS.
Interestingly there is a company in Taiwan making a propietary blend of botanical extracts to prevent prostate issues in older men. It's listed on the stock market. Prostate cancer is a major inconvenience and worse, often fatal for many men. But the Indian approach to pureeing vegetables with some fat might be an equivalent approach, less expensive, and better flavored ;-)
Experimented with ready made deep-frozen spinach like it is commonly available, put some pieces of goat cheese into it, sprinkled some curry powder into it, and it was actually better! :-) Of course that also depends on ones tastes and the large variety of curry powders.
Anyway, that's just one uncomplicated way to make it less bland, imo. And one can combine this with all sorts of stuff, be it crunchy sweet potatoes, fish fingers, whatever. Doesn't have to be rice at all.