Fabulous and Easy Recipes for Healthy Eyes

What you eat is what you are. Want healthy eyes? Try these eye-healthy recipes. A serving of this recipe contains a balance of eye nutrients such as lutein, zeaxanthin, omega 3 fatty acids, Vitamin C, Vitamin E, beta- carotene and/or zinc.

or pepp

Stuffed Orange Peppers

Ingredients

8-10 orange peppers

2 tbsp canola or olive oil

1 package ground turkey or extra lean ground beef (500g)

2 carrots, chopped

2 celery stalks, chopped

½ onion, chopped

100 g frozen chopped spinach (8 nuggets) (1/2 cup)

2-3 cloves garlic

2 tsp Italian seasoning

2 tsp sage

2 cups cooked barley (just over ½ cup raw barley)

2 omega-3 eggs

1 litre tomato sauce

1 1/2 cups chicken stock

Salt and pepper

Preheat oven to 375 degrees.

Barley

  1. Bring 1 cup water to a boil in a medium saucepan. Add barley.
  2. Bring water back to a boil, partially cover and simmer on low for 30-40 minutes or until water is absorbed. Remove from heat.

Stuffing

  1. Brown ground turkey or beef in a large sauté or saucepan in 2 tbsp olive or canola oil.

Drain off excess fat.

  1. Add onion, garlic, carrots and celery. Cook for another 5 minutes or until vegetables

are tender.

  1. Add frozen spinach and seasonings. Cook until spinach has softened.
  2. Stir in cooked barley and remove from heat. Let cool.
  3. Add 2 eggs and mix well.

Assembly

  1. Remove tops and seeds from peppers.
  2. Mix tomato sauce and chicken stock in the bottom of a casserole dish.
  3. Fill each pepper with stuffing and add to the casserole dish.
  4. Cover with foil and bake in a 375 degree oven for approximately 1 hour.

Note: This recipe will produce peppers with a firm texture. Alternatively, pre-cook peppers

before stuffing.

Tip: Make extra stuffing and freeze.  This will make for a quick, tasty supper.

lentil orang

Lentil & Orange Salad

Ingredients

1/2 cup green lentils

3/4 cups low sodium chicken broth

1 orange

½ red pepper, sliced

2 green onions, thinly sliced

1/4 cup fresh mint or 2 tsp dried, divided

1 tbsp olive oil

1 tbsp lime juice

1 tbsp apple cider vinegar

salt & pepper

Directions

  1. Cook lentils. Bring chicken broth to a boil. Add just under ½ cup raw lentils, rinsed well.  Return to boil, lower heat, and simmer partially covered for approximately 30 minutes or until cooked through. Drain if necessary.
  2. While lentils are cooking, prepare the dressing. With the back of a spoon, smash half of the mint leaves with the lime juice, apple cider vinegar and salt and pepper. Add olive oil slowly, whisking briskly.
  3. Using a fine grater, zest the orange.
  4. Remove the rest of the orange peel using a knife, then chop the orange into

bite sized pieces.

  1. Mix lentils with orange, orange zest, pepper, green onion and the remaining mint.

Gently toss with the dressing. Enjoy immediately or chill for up to 2 days.

blk bean

Black Bean & Mango Salad

Ingredients

2 cups (1 can) black beans, rinsed

1 mango, chopped

1 orange pepper, chopped

½ red pepper, chopped

2 green onions, finely chopped

Zest of 1 lime

3 tbsp fresh parsley or cilantro (1 1/2 tsp dried)

Optional:  1 jalapeno pepper, chopped

Dressing

3 tbsp olive oil

2 tbsp apple cider vinegar

1 tbsp limejuice

1 tsp Dijon mustard

Salt & pepper

Directions

  1. Toss ingredients of salad together in a medium sized bowl.
  2. Mix dressing in a small bowl or jar until it has an even consistency.
  3. Add dressing to salad. Cover and refrigerate for 1 hour or overnight.

Note: This recipe works well with a bit of spice.  If you like spicy dishes, add more jalapeno peppers.  You can also add hot sauce or red chili pepper flakes to taste.

nut mix

Nut Mix

Ingredients

1 cup chopped almonds

1⁄2 cup chopped walnuts

1 cup chopped cashews

1 cup pumpkin seeds

Directions

  1. Mix all ingredients in a large bowl.
  2. Transfer to a glass jar or storage container.

Tip: Store in the refrigerator for 2-4 weeks.

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Recipes from www.eyefoods.com