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.
Stuffed Orange Peppers
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.
- Bring 1 cup water to a boil in a medium saucepan. Add barley.
- Bring water back to a boil, partially cover and simmer on low for 30-40 minutes or until water is absorbed. Remove from heat.
- Brown ground turkey or beef in a large sauté or saucepan in 2 tbsp olive or canola oil.
Drain off excess fat.
- Add onion, garlic, carrots and celery. Cook for another 5 minutes or until vegetables
- Add frozen spinach and seasonings. Cook until spinach has softened.
- Stir in cooked barley and remove from heat. Let cool.
- Add 2 eggs and mix well.
- Remove tops and seeds from peppers.
- Mix tomato sauce and chicken stock in the bottom of a casserole dish.
- Fill each pepper with stuffing and add to the casserole dish.
- 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
Tip: Make extra stuffing and freeze. This will make for a quick, tasty supper.
Lentil & Orange Salad
1/2 cup green lentils
3/4 cups low sodium chicken broth
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
- 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.
- 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.
- Using a fine grater, zest the orange.
- Remove the rest of the orange peel using a knife, then chop the orange into
bite sized pieces.
- 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.
Black Bean & Mango Salad
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
3 tbsp olive oil
2 tbsp apple cider vinegar
1 tbsp limejuice
1 tsp Dijon mustard
Salt & pepper
- Toss ingredients of salad together in a medium sized bowl.
- Mix dressing in a small bowl or jar until it has an even consistency.
- 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.
1 cup chopped almonds
1⁄2 cup chopped walnuts
1 cup chopped cashews
1 cup pumpkin seeds
- Mix all ingredients in a large bowl.
- 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