Eating well never tasted so good. This summer, make a point to try these healthy and vision-friendly recipes. In general, foods that are rich in antioxidants, vitamins E and C, beta-carotene and zinc are a boon to eye health and vision. Here are few recipes to inspire you for meal planning:
Tomatoes are nutrient-rich, especially when it comes to lycopene. A Caprese salad is a great weeknight dish, as it calls for just a few ingredients and minimal prep time. Here’s a recipe from All Recipes:
- 1 cup balsamic vinegar
- 1/4 cup honey
- 3 large tomatoes, cut into 1/2-inch slices
- 1 (16 ounce) package fresh mozzarella cheese, cut into 1/4-inch slices
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/2 cup fresh basil leaves
- 1/4 cup extra-virgin olive oil
- Stir balsamic vinegar and honey together in a small saucepan and place over high heat. Bring to a boil, reduce heat to low, and simmer until the vinegar mixture has reduced to 1/3 cup, about 10 minutes. Set the balsamic reduction aside to cool.
- Arrange alternate slices of tomato and mozzarella cheese decoratively on a serving platter. Sprinkle with salt and black pepper, spread fresh basil leaves over the salad, and drizzle with olive oil and the balsamic reduction.
Your mom was on to something when she told you to eat your greens. Kale, and other dark, leafy greens like spinach, are full of antioxidants known to boost eye health. These kale chips are full of flavor and satisfying. Try this recipe from the Food Network:
- 1 head kale, washed and thoroughly dried
- 2 tablespoons olive oil
- Sea salt, for sprinkling
- Preheat the oven to 275 degrees F.
- Remove the ribs from the kale and cut into 1 1/2-inch pieces. Lay on a baking sheet and toss with the olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes. Serve as finger food.
Summer is the season for cooking out and salmon is an easy addition to the menu! Salmon is a nutritional powerhouse because it contains omega-3 fatty acids. Omega-3s have been shown to have a host of health benefits when added to your diet and your vision is no exception. Try this recipe from Cooking Classy for a healthy, protein-rich meal:
- Soy sauce
- Dijon mustard
- Olive oil
- Lay salmon skin side down on a cutting board and cut salmon crosswise into 6 equal portions, transfer to a 13 by 9-inch baking dish skin side down.
- In a small mixing bowl whisk together soy sauce, mustard, garlic and olive oil until mixture is emulsified (fully comes together).
- Set aside about 2 Tbsp of the marinade mixture then spoon and spread remaining mixture over salmon, let rest at room temperature 10 minutes.
- Meanwhile preheat grill over medium-high heat to about 400 degrees. Clean grill grates and brush with oil.
- Place salmon on grill skin side down and cook about 4 minutes, then carefully flip (I sort of roll it) and continue to cook another 4 minutes or to desired doneness.
- Remove skin from salmon then plate and brush remaining 2 Tbsp marinade mixture over salmon.
- Serve warm garnished with parsley if desired.
Kale & Banana Smoothie
This combination is great for eye health for the reasons mentioned above. If you’re looking for an easy, on-the-go breakfast, this onefrom the University of Utah is it!
- One large banana (frozen if desired)
- 3 to 4 kale leaves, rinsed and chopped
- ¾ cup vanilla nondairy milk (rice, hemp, or almond)
- ½ cup mango nectar or orange juice
- Combine all the ingredients in a blender and process until smooth.
Turkey Burgers with Caramelized Onions and Bell Peppers
Do you crave a burger but want to avoid red meat? This option is a great compromise. Plus, turkey is high in zinc, and the orange peppers and green onion will provide your eyes with lutein and zeaxanthin. Try this tasty recipefrom Gimme Delicious and banish weeknight dinner indecision.
- 4 Butterball Frozen Turkey Burgers any flavor
- 1 small onion sliced
- 1/2 cup bell peppers sliced
- 1 tablespoon butter
- 1 teaspoon oil
- pinch of salt and pepper
- 4 burger buns – I used onion buns
- 4 leaves romaine lettuce
- To make the caramelized onions and peppers: Heat the oil and butter in a large skillet over medium-high heat. Add the onions, peppers, pinch of salt and pepper. Cook, stirring every few minutes, until onions are caramelized and peppers are tender and slightly browned, about 15 – 20 minutes. Remove from heat and top burgers.
- Heat grill or large pan to medium/high heat. Gently coat both sides of the frozen burgers with oil. Place burgers on hot pan. Cook for 5-6 minutes on each side. Be sure the burgers are cooked thoroughly before removing from heat. To assemble:
- Place 1 leaf of Romaine lettuce on each bun, drizzle desired amount of ketchup, top with burger and caramelized onions and peppers. Enjoy!