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.
Broccoli
• 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.
Peas
• Contain lutein and zeaxanthin, beta-carotene, fiber
• 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.
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