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Recipes

Roasted Nicoise Salad

This recipe highlights Lutein and Zeaxanthin. See Concepts

Serves 4 - 6

For the Roasted Vegetables:                                   

Preheat: 375 degrees F 

1 lb asparagus, trimmed 

1 lb green beans, stemmed

3 T water

2 -3 yellow squash, cut into quarters, lengthwise

2 -3 zucchini, cut into quarters, lengthwise

2 orange bell peppers cut into strips

1 red bell pepper cut into strips

2 T olive oil

Sea salt and pepper, to taste

  1. Place the asparagus and beans on a large baking sheet with the water.

  2. To a second baking sheet, add peppers; the squash and zucchini, cut side down.

  3. Drizzle with oil and season with salt and pepper.

  4. Roast for 15 – 25 minutes until crisp tender, stirring once. Set aside.

 

For the Dressing:                                            Makes: 2 cups

2/3 cup extra virgin olive oil

1 hardboiled omega-3 egg

2 large cloves of garlic, peeled

1 T Dijon style mustard

1/3 cup + 1 T lemon juice, freshly squeezed

2 T water

1 cup scallions, roughly chopped, loosely packed

1 cup flat leaf parsley, loosely packed

1/2 tsp sea salt

1/2 tsp black pepper

1 tsp sweet paprika

Directions:

  1. Place all ingredients in a high speed blender.

  2. Blend until smooth and creamy.

  3. If needed, add an additional 1 - 2 tablespoons of water for desired pouring consistency.

[Note: Store extra in the refrigerator for up to 10 days.]

For the Salad Assembly:

2 – 6oz tins wild Alaskan salmon

1 – 2oz tin anchovy fillets, packed in oil, drained

3 hardboiled omega-3 eggs, sliced or cut into quarters

1 lb small red potatoes, boiled, fork tender. Cut into quarters.

8 oz grape tomatoes, cut in half

1/2 cup olives, pitted

1 T capers, optional

  1. Combine 1/4 cup dressing with the salmon.

  2. On a large serving platter, arrange roasted vegetables, potatoes, tomatoes, olives and salmon in groupings.

  3. Decorate with eggs, anchovies and capers.

  4. Drizzle lightly with 1/4 cup dressing. Serve extra dressing on the side.

Nutrition Facts:

Dressing (2 T/serving):  Protein: 1 gm, Fat: 9.6 gm, Carbohydrate: 2 gm,   Calories: 132  

Roasted Nicoise Salad (6 servings): Protein: 22 gm, Fat: 12 gm, Carbohydrate: 30 gm, Calories: 180

Ocular Nutrition Highlights:

            Olive oil: vitamin E

            Omega-3 egg: omega-3 fatty acids, lutein, zeaxanthin

            Garlic: vitamin C, allicin

            Lemon: vitamin C

            Scallions: lutein, allicin

            Parsley: lutein, vitamin C

            Paprika: zeaxanthin

            Zucchini: vitamin C, lutein

            Yellow Squash: vitamin C, lutein, zeaxanthin 

            Asparagus: vitamin A, lutein

            Green Beans: vitamin A, vitamin C, lutein

            Orange Bell Pepper: zeaxanthin, vitamin C, vitamin A

            Red Bell Pepper: lutein, zeaxanthin, vitamin C, vitamin A

            Salmon: omega-3 fatty acids (DHA/EPA)

            Anchovy: omega-3 fatty acids (DHA/EPA)

            Tomato: vitamin C, lycopene

            Olives: lutein, vitamin E

Mediterranean Shrimp and Artichoke Kabobs

This recipe highlights Blood Sugar Regulation. See Concepts

 Serves 8

For the Marinade:                                                                       

3 T olive oil

3 – 4 cloves of garlic, minced

1/2 cup lemon juice

Zest of 2 lemons

1/2 cup scallions, minced

1 tsp paprika, smoked or sweet

1 T dried Italian herbs

1/2 tsp pepper

1/2 tsp sea salt

 

For the Kabobs:

2 lbs extra large shrimp, peeled and deveined

3 (14 oz) cans artichoke hearts, packed in water, drained

14 skewers (If wooden, soak in water for 30 minutes.)

Parsley, roughly chopped, for garnish

1 lemon, cut into wedges, for garnish

 

Directions:

  1. Prepare an indoor or outdoor grill.

  2. For the marinade, combine all ingredients.

  3. Add shrimp to a bowl. Pour half the marinade over top.

  4. Lightly squeeze artichoke hearts to remove excess water. Place in a bowl and add the rest of the marinade.

  5. Cover shrimp and artichoke hearts; refrigerate 30 minutes.

  6. Alternately thread shrimp and artichokes on skewers, leaving a small space between.

  7. Grill kabobs 4 to 5 minutes on each side or until shrimp are pink and slightly firm to the touch.

  8. Garnish with parsley and lemon wedges.

 

Nutrition Facts (per serving):

Protein: 23.5 gm; Carbohydrate: 8.7gm; Dietary Fiber: 5 gm; Fat: 4 gm; Calories: 210 kcal 

Ocular Nutrition Highlights:

Shrimp: astaxanthin, selenium, vitamins B12, B3, B6, zinc, omega-3 fatty acids

Artichoke: vitamin C, folate, lutein+zeaxanthin, dietary fiber

Paprika: vitamins A, E, zeaxanthin, dietary fiber

Olive Oil: vitamin E

Scallions: lutein, vitamins A, C, folate

Garlic: vitamin C, allicin

Lemon: vitamin C

 

Chia Pumpkin Pie Pudding

This recipe highlights Nutrition for Dry Eye. See Concepts

Makes 4 servings

3/4 cup boiling water

3 green tea bags

1 cup whole milk Greek yogurt

3/4 cup pumpkin puree, canned

1/3 cup chia seeds

1/4 cup maple syrup

1/4 cup coconut milk

1 tsp vanilla

2 tsp cinnamon

1/4 tsp ground ginger

1/8 tsp nutmeg

1/4 tsp sea salt

Directions:

  1. Steep tea for 10 minutes. Gently squeeze tea bags and discard. Set tea aside.

  2. Meanwhile, whisk together the rest of the ingredients.

  3. Stir in the tea.

  4. Cover and refrigerate for 3 hours or overnight.

  5. Whisk before serving.

Nutrition Facts per serving:

Calories: 235 kcal; Protein: 9.4 gm; fat: 10 gm; Carbohydrate: 24.3 gm; Dietary fiber: 9 gm

Chia Pumpkin Pie Pudding is a wonderfully easy breakfast for the whole family. The recipe doubles very well and can be refrigerated for 3 days. Consider serving as a dessert with coconut whipped cream.

 

Dry Eye Support

Green Tea: Anti-inflammatory ECGC

Whole Milk Greek Yogurt: Vitamin A as retinol, protein

Pumpkin: Dietary fiber, pre-vitamin A as beta carotene

Chia Seeds: Omega-3 fatty acid, omega-6 fatty acid, dietary fiber, protein

Coconut Milk: Medium-chain triglyceride lauric acid

Cinnamon: Manganese, dietary fiber, slows the rate at which the stomach empties, reducing the rise in blood sugar

Ginger: Anti-inflammatory gingerol