Wednesday, July 17, 2013

July Green Salad - A Vibrant and Zesty Meal for Your Eyes

This salad features the best green vegetables for eye nutrition. The herbs give it a vibrant and intense flavor. Use local fresh herbs and vegetables for the greatest nutritional benefit.

Salad ingredients:
2 cups romaine lettuce
2 cups baby spinach
1 cup raw broccoli florets
1 cup green peppers, sliced
1 cup green beans, steamed and sliced
½ cup fresh basil, chopped
½ cup fresh dill, chopped
½ cup fresh parsley, chopped

Dressing ingredients:
3 tbsp olive oil
1 tbsp apple cider vinegar
1 tsp Dijon mustard
Salt and pepper to taste

1. Wash all ingredients thoroughly. Mix together in a large salad bowl.
2. In a small bowl or jar, mix well all ingredients of dressing.
3. Add dressing to salad. Toss and enjoy immediately.

Serves 4-8

Eye Nutrients: Lutein and zeaxanthin, vitamin C, beta-carotene, vitamin E, fiber

Monday, July 8, 2013

Green Means Go when it Comes to Your Eyes

One of the best features of the Eyefoods plan is the vast number of foods that it includes. This makes it simple for everyone to choose Eyefoods on a regular basis, helping to maintain optimum eye health and prevent eye disease. Just when your evening meals start to become routine and boring, there is another great Eyefood to discover.

Green vegetables are a great source of vitamins and antioxidants that promote overall health, however, these four are the all stars for eye health. With a bit of creativity, these gems can be turned into a multitude of different dishes.

• Contains lutein and zeaxanthin, vitamin C, vitamin E, beta carotene, fiber
• Make a stir-fry with broccoli and lean beef. Add low sodium soy sauce, garlic and pepper. Serve over a healthy whole grain such as quinoa or barley.
• Cut out broccoli florets. Peel the stem and shred it. Mix with you favorite vinaigrette for a new twist on coleslaw – broccoli slaw
• Mix small broccoli florets with a little olive oil and sea salt. Roast broccoli in oven until it starts to brown, about 15 minutes at 375. Enjoy.

• Contain lutein and zeaxanthin, beta-carotene, fiber
• Children love them half-thawed as a pre dinner snack
• Add to stir-fries and soups. 
• Add steamed peas and edamame to a bowl of rice, with sautéed chicken or tofu. Great in a thermos for lunch the next day.

Brussels sprouts
• Contain lutein and zeaxanthin, vitamin C, beta carotene, fiber
• Roast Brussels sprouts in the oven to bring out their sweet, complex flavour.
• Use Brussels sprouts instead of cabbage in a soup for added nutritional value

Green Beans 
• Contain lutein and zeaxanthin, beta-carotene and fiber
• Mix steamed green beans with ½ can of light tuna and baby spinach for a quick lunch salad.
• Steam green beans until tender-crisp. Immediately shock in ice water to keep the color and stop cooking. Keep in the fridge and add to salads, soups, pasta dishes and stri-frys 
• Steamed green beans with sea salt and olive oil, garnished with slivered almonds are a classic side dish.