09 Aug Healthy Vision Recipes
Last month we focused on healthy vision, and this week, we’ve got a collection of recipes that’ll help you with your peepers.
Healthy vision foodstuffs
According to the American Academy of Ophthalmology, as well as other sources, some of the best foods that are healthy for your eyes are:
- Orange-colored vegetables and fruits with vitamin A
- Fruits and veggies rich in Vitamin C
- Foods with Vitamin E
- Cold-water fish with omega-3 fatty acids
- Leafy green vegetables rich in lutein and zeaxanthin
- Beans and zinc
For the three recipes we’re sharing today, we’re going to focus on vitamin A, vitamin E, and omega-3 fatty acids—all easy to make and tasty and summertimey!
Beef and Noodle Stir Fry
(Packed with Vitamin A)
- 1-1 1/2 pounds stir fry steak or thinly sliced flank or skirt steak
- 1/3 cup reduced sodium soy sauce (for regular soy sauce use 1/4 cup)
- 2 tablespoons corn starch – divided
- 2 tablespoons brown sugar
- 2 teaspoons minced garlic
- 1/4 teaspoon ground ginger
- 1/4 teaspoon crushed red pepper flakes
- 1/8 teaspoon black pepper
- 1 teaspoon sesame oil
- 2 tablespoons vegetable oil
- 1/4 cup julienned carrots
- 1/2 cup sliced mushrooms
- 1 cup snow peas
- 1/4 cup beef broth
- 1 package ramen noodles (any flavor) boiled until tender, drained, and flavor packet discarded
- chopped green onions and sesame seeds – for garnish, optional
- Place steak in a large resealable bag.
- Whisk together soy sauce, 1 tablespoon corn starch, brown sugar, garlic, ginger, red pepper flakes, black pepper, and sesame oil.
- Add sauce to the bag, press out any excess air, and seal.
- Chill for 10 minutes.
- Drizzle a large pan or skillet over medium heat with the vegetable oil. Use tongs or a fork to transfer beef strips to the pan (do not discard marinade in the bag!).
- Add carrots, snow peas, and mushrooms to the pan. Saute for 4-6 minutes until browned.
- Add marinade from the bag to the pan. Bring to a boil.
- Whisk remaining tablespoon of corn starch into the beef broth and stir into the pan until sauce thickens. Reduce to a low simmer.
- Stir in cooked noodles, garnish with sesame seeds and green onions if desired and serve.
Buttery Spinach Salad
- 1 cup gluten-free tempeh, broken up into little crumbles
- 2 tbsp olive oil, divided
- 1/4 tsp paprika
- 1/4 tsp cumin
- 1/4 tsp garlic powder
- 3 shallots, finely chopped
- 1 medium green pepper, seeded and chopped
- 4-5 cups baby spinach
- 1/4 cup buttery tahini dill dressing
- 2 tbsp pumpkin seeds
- 1 cup extra virgin olive oil
- juice of 4 fresh lemons
- 1/2 cup tahini
- 2 handfuls fresh dill, stems removed
- To prepare the dressing, simply combine all ingredients in a food processor, then set aside in the fridge. For the salad…
- Preheat oven to 375F.
- Combine 1 tbsp olive oil, cumin, garlic powder and paprika in a bowl. Add tempeh and mix until coated.
- Spread tempeh on a foil-lined tray and bake for 20 minutes until browned.
- Heat remaining oil in a skillet over medium heat. Add shallots and cook for 1-2 minutes until softened. Add green pepper and continue to sautee for 4-5 minutes more, until shallots are crisped. Remove from heat and set aside.
- Toss greens with dressing, then top with tempeh, sauteed veggies and pumpkin seeds. Divide into bowls and serve.
Baked Chicken Fingers
Yes! Not all Omega-3-rich foods have to be fish!
- 1/2 cup wheat germ
- 1/2 cup unprocessed bran
- 1/4 cup plain dried breadcrumbs
- 2 tbsp. ground flax seed
- 2 tbsp. grated Parmesan
- 1/2 tsp. onion powder
- 1/2 tsp. garlic powder
- Coarse salt and ground pepper
- 1 tbsp. olive oil
- 2 large eggs
- 1 1/2 lb. chicken tenders
- Barbecue sauce (optional)
- Preheat oven to 450 degrees.
- In a food processor, combine wheat germ, bran, breadcrumbs, flax seed, Parmesan, onion and garlic powders, 1 1/2 teaspoons salt, and 1/4 teaspoon pepper; pulse to combine. Add oil; pulse to combine. Transfer crumb mixture to a large bowl.
- Set a wire rack on a rimmed baking sheet. In a shallow bowl, lightly beat eggs. Dip chicken in eggs (allowing excess to drip off), then dredge in crumb mixture, patting to adhere. Place on rack, and transfer to oven.
- Bake until chicken is opaque throughout, 12 to 14 minutes. Serve with barbecue sauce, if desired.