Winter Salad loaded with Lutein

Have you ever tried radicchio? This tasty winter lettuce is a great source of lutein. It tastes great with orange slices and a zesty dressing of olive oil and lemon juice.

These salads were prepared by chef Tony DeLuca to celebrate my mom's 80th birthday. They were a great way to end a delicious meal!

For more information on Eyefoods please visit http://www.eyefoods.com.

Vitamin See

Vitamin C is in every structure of the eye.  In fact, there is 10-20 times more vitamin C in the aqueous humour than there is in the body's serum.

Our bodies don't make or store vitamin C so it is important to eat foods high in vitamin C several times per day.

Kiwi is the highest fruit source of vitamin C.  Other foods that are high in vitamin C are peppers, broccoli, leafy greens (especially kale) and citrus fruits.

For more information on nutrition and your eyes please visit http://www.eyefoods.com

Eyefoods Smoothies - We Challenge You

Create an Eyefoods Recipe with the following ingredients and share it !

Kiwi

Avocado

Kale

Spinach

Basil

Mint

Cucumber

Honeydew

Banana

Celery

For more recipes and information please visit www.eyefoods.com.

Click here for information on how to purchase copies of the Eyefoods books.

10 Days of Eyefoods Smoothies - Melon Mint Madness

Dr. Laurie’s Melon Mint

Madness Smoothie Recipe

Ingredients

1 cup honeydew
1 Banana
1 1/2  cups kale, washed and coarsely chopped
15 Mint leaves
1 cup filtered water
Juice of half a lime

Directions

1. Put honeydew and banana in the blender.
2. Add kale, mint, water and lime juice.
3. Blend until smooth. Check consistency and add
water as needed.

Tips

- Lime juice is essential to reduce browning of bananas.
- Store leftovers in reusable bottles in the fridge for up
to four days.

For more information and recipes please visit www.eyefoods.com

Click here for information on ordering copies of the Eyefoods books.

10 Days of Eyefoods Smoothies - It's Your Turn Now!

Create a smoothie from this list of eye healthy ingredients and share your recipe with us on Facebook or Twitter!  

Raspberries

Strawberries

Pomegranate Seeds

Beets

Blackberries

Blueberries

Red Grapefruit

Greek Yogurt

Flax Seed

10 Days of Eyefoods Smoothies - Pineapple Passion Smoothie

DAY 3

PINEAPPLE PASSION SMOOTHIE

1 cup pineapple

1 cup light coconut milk or

coconut water (available

in supermarkets)

3 cups baby spinach

1.  Add all ingredients to a blender and blend until smooth.  Add water as necessary to adjust the consistency.

Enjoy at once or store in the refrigerator for up to three days.

For more recipes and information on Eyefoods please visit, www.eyefoods.com

Click here for information on ordering copies of the Eyefoods books.

10 Days of Eyefoods Smoothies - Green Goodness Smoothie

DAY 2

GREEN GOODNESS SMOOTHIE

1 banana

1 cup honeydew melon

1 tablespoon lime juice

3 cups baby spinach

1 cup cold water

1. Cut up honeydew melon in cubes.

2. Put in a blender with the banana.

3. Add the lime juice, then the spinach and water.

4. Blend until smooth.
Enjoy at once or store in the refrigerator for up to three days.

For more recipes and information on Eyefoods please visit www.eyefoods.com.

Click here for information on ordering copies of the Eyefoods books.

10 Days Eyefoods Smoothies Challenge - Peach Power Smoothie

DAY 1

PEACH POWER SMOOTHIE

2 cups frozen peaches

1 cup baby spinach

1/2 cup green grapes

1 cup water

1. Put all the ingredients in a blender.

2. Blend until smooth.

Enjoy at once or store in the refrigerator for up to three days.

For more recipes and information on Eyefoods please visit www.eyefoods.com.

Click here for information on how to purchase copies of the Eyefoods books.

How Safe is Your Fish?

Many fish are high in the omega-3's DHA and EPA.  But some types of fish contain high amounts of contaminants, such as mercury and PCB's.

Here are a few tips to help you choose Eye Healthy safe fish.

1- Small is safe (if the entire fish fits in your plate it is probably low in contaminants)

2- Check out this resource for up-to-date accurate information

          http://seafood.edf.org

          

3- Eyefoods fish selections are high in omega-3's and low in contaminants

          rainbow trout

          wild salmon

          sardines

          mackerel

For recipes and information on Eyefoods, please visit www.eyefoods.com

Click here for information on ordering copies of the Eyefoods books.

Ease Your Way into Loving Fish

Cold water fish is so important for our general and eye health, yet many people dislike it.  Here are a few tips to get your palate loving (and hopefully craving) fish.

1- start small: include small amounts of canned wild salmon in your favourite salad

2- drizzle your fish with lemon juice

3- make a fresh topping such as a mango-pepper salsa

4- order fish at a restaurant (make sure it is not deep fried!!!)

For recipes and more information about Eyefoods please visit www.eyefoods.com

Click here for information on ordering copies of the Eyefoods books.

Sweet Potato and Orange Pepper Soup

This nutritious autumn soup is full of eye healthy beta-carotene and zeaxanthin.  Flavored with a hint of ginger it will warm you up inside and out while protecting the health of your eyes.

Follow this link for a printable copy of this recipe.

Eye Enjoy my Eggs Poached

Poached eggs are great served atop a piece of whole-grain toast, or even better, on a bed of spinach. Dr. Barb’s husband, Dr. Chris has shared with us his tried and true method for making poached eggs.

1. Fill a large sauce-pan ¾ full with water. Add 1 tbsp of white vinegar to the water.

2. On high heat, bring water to a simmer. 

3. While you are waiting for the water to come to a simmer, crack each egg into its own ramekin or small bowl. 

4. When water comes to a simmer, reduce heat to medium high so the water is simmering very gently. 

5. Using a slotted spoon stir the water clockwise, creating a swirl. While the water is swirling, slowly pour each egg into the water. 

6. For a soft, runny yolk, cook for three and a half minutes. If the water starts to boil too hard, reduce the heat. 

7. Using a slotted spoon, remove each egg from the water and gently place them onto a plate lined with a paper towel to absorb the excess water. 

Eye Nutrients: Vitamin E, lutein, omega-3 fatty acids (DHA), zinc

Two Eggs for Breakfast, Two Eggs for Lunch

Egg yolks are an excellent source of lutein. Even though the amount of lutein in eggs is less than that in leafy greens, the body absorbs the lutein in egg yolks more efficiently.  Research is now showing egg consumption is beneficial in the prevention of macular degeneration without negatively affecting lipid and cholesterol serum levels.

A simple way to add eggs to your diet is to eat 2 eggs for breakfast one day and 2 eggs for lunch another.

Choose eggs that are enriched with omega-3 fatty acids and consume the yolk.

Wenzel, AJ, Gerweck C, Barbato D, et al. A 12-wk egg intervention increases serum zeaxanthin and macular pigment optical density in women.  J Nutr 2006; 136: 2568-2573.

Goodrow EF, Wison TA, Houde SC, et al. Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations. J Nutr 2006; 136: 2519-2524

 To learn more about Eyefoods or to purchase a copy of the Eyefoods book visit www.eyefoods.com

Eye Healthy Superbowl Chili

This twist on classic chili is a hit all year round. Make it a day ahead as the flavors enhance the next day.

Ingredients:
4 tbsp olive oil or grapeseed oil
4 pounds ground turkey
3 medium yellow onions, finely diced
¼ cup cocoa powder
6 tbsp chili powder
salt and pepper
4 orange peppers, diced
2 cans diced tomatoes (28 ounce can)
2 cans red kidney beans (19 ounce can)
3 limes (zest and juice)
1-2 avocados, cubed
¼ cup cilantro, chopped

1. On med-high heat brown the ground turkey in a large sauce-pot in 2 tbsp olive oil. Be sure to work in small batches so the meat isn’t crowded in the pot. This will ensure that the meat browns nicely. Set cooked turkey aside.

2. Heat remaining 2 tbsp oil in the sauce-pot on med-high heat. Cook onions until they are softened, approximately 7 minutes. 

3. Add browned meat back to the pot, stirring together with the onions. Add cocoa powder, chili powder and salt and pepper. Stirring, cook for 2-3 minutes to enhance the flavor of the spices. 

4. Add orange peppers and tomatoes. Stir well and simmer on med-low heat, covered for 30 minutes, stirring occasionally to prevent chili from sticking to the bottom of the pot. 

5. Add kidney beans and simmer uncovered for another 30 minutes or until chili is a nice thick consistency. 

6. Remove from heat. Add lime zest and stir well. 

7. Add a squirt of lime juice to each bowl before serving. 

8. Garnish with avocado cubes and cilantro.

Serves 16 

Eye Nutrients: Zeaxanthin and lutein, vitamin C, vitamin E, fiber

For more information about Eyefoods or to purchase copies of the Eyefoods books please visit www.eyefoods.com

Eat Your Orange Peppers!

An all-star Eyefood, orange peppers are one of the best food sources of zeaxanthin. In fact, ½ orange pepper contains approximately 2mg of this macular pigment, the daily amount currently being investigated in AREDS 2 for its effects on the prevention of AMD.

Orange peppers are also a great source of vitamin C, containing more of this

vitamin than the green, red and yellow varieties. This tasty vegetable also beats out citrus fruit in this category containing over three times the amount of vitamin C than an orange.

With higher levels of vitamin E than other vegetables, orange peppers are an excellent low-calorie source of this anti-oxidant, which is more commonly obtained from fat and oils.

The Eyefoods plan recommends eating 2 orange peppers per week to help maintain healthy eyes. With their appealing taste to both kids and adults alike, their versatility in the kitchen and the fact that they are readily available in all supermarkets, orange peppers are a simple addition to any family’s diet.

In the not so distant future, we hope that an entire generation of parents will be telling their children to “Eat your orange peppers.”  

Eye Nutrients: 

Zeaxanthin and lutein, vitamin C, vitamin E, beta-carotene

For more information about Eyefoods or to order copies of the Eyefoods books please visit http://www.eyefoods.com

Broccoli, Edamame and Nut Salad

This eye healthy dish is full of lutein, zeaxanthin, vitamin C, vitamin E, zinc and fiber.

Ingredients:
1 cup brown rice, rinsed
2 cups water
1 head broccoli, cut into florets
½ bag shelled edamame
¼ cup unsalted cashews
¼ cup unsalted walnuts

Dressing ingredients:

2 tbsp reduced sodium soy sauce
1 tbsp lime juice
1 tbsp rice vinegar
1 tsp honey
1 tsp sesame oil

1. Bring rice and water to a boil in medium saucepan. Cover, reduce heat to low and simmer for 30 minutes. When water is all absorbed, let rest, covered for 5 minutes. Let cool. 

2. In a medium sauce pan, steam edamame and broccoli for about 3 minutes, until al dente. Let cool.

3. Heat a small, dry skillet over medium-low heat. Add nuts and toast, shaking the pan constantly until the nuts turn light brown. Remove from heat. Add 1 tbsp soy sauce and mix well. Set aside.

4. In a small bowl, whisk together all ingredients of dressing. 

5. In a serving bowl, add vegetables and nuts to the rice. Pour the dressing over top and mix. Serve immediately or refrigerate overnight. 

Serves 4

Eyefoods ingredients: Kale, turkey breast, Green onions

For more information or to purchase the Eyefoods or Eyefoods for Kids books visit http://www.eyefoods.com.

Asparagus Bundles

Every year, I host a small New Year's Eve gathering.  And even though the number of people doesn't rival Time's Square, we always feast on fine food and drinks to reflect on the past year and celebrate the new year ahead.  This year, with the help of my twelve year old niece and excellent sous chef, we included many Eyefoods into our menu.  These asparagus bundles were fun to make, looked great as part of the spread and were also delicious!  (By the way, asparagus are full of lutein, too.)

Asparagus Bundles

2 bunches asparagus
1 red pepper, sliced
1 orange pepper, sliced
1/2 cup chives

1.  Place 2 asparagus spears and 1 orange pepper or red pepper slice together.
2.  Using 1-2 chives, slowly tie the chive in a knot around the bundle.  Be careful not to tie too tight or the chive will break apart.

Set the bundles aside on a plate.  You can prepare them to this point ahead of time and keep in the fridge for a day until you are ready to cook them.

Place bundles on a large baking sheet, leaving room in between each bundle.
Drizzle with extra-virgin olive oil.
Add salt and pepper.
Cook at 375 degrees for 15 minutes.

Powerfood, Superfood and Eyefood - The Wonders of Kale

A nutritional powerhouse, kale contains large amounts of disease fighting anti-oxidants, carotenoids and other nutrients. It is one of the most important Eyefoods. Additionally, the nutrients in kale have been shown to be protective against other diseases including cardiovascular disease and certain types of cancer.

As kale contains high amounts of most eye nutrients, eating kale every week is a great way to help protect your eyes from age-related macular degeneration, the number one cause of vision loss in North America. Enjoy kale both raw and cooked with a small amount of healthy fat, such as extra-virgin olive oil, to receive all of its nutritional benefits. 

Be Aware: 

People on blood thinners need to watch their intake of kale and other leafy green vegetables. Blood thinners work by decreasing the activity of vitamin K, which is abundant in leafy greens. People on blood thinners need to discuss any potential changes in their diet with their physician.

One leaf of kale contains nearly 10 mg of lutein.

To revive ‘wilted’ kale from your refrigerator, cut an inch or two off the stems and place the leaves in cold water for 15 minutes to half an hour; it will seem to have come back to life. 

Kale is a cold weather vegetable. It grows best in spring and fall and harvesting kale after the first frost gives it a smoother flavour.

Eye Nutrients: 

Lutein and zeaxanthin, beta-carotene, vitamin C, vitamin E, zinc and fiber 

To learn more about Eyefoods and to purchase your copy of the Eyefoods book visit www.eyefoods.com

USDA Agricultural Research Service. Nutrient data laboratory. http://www.nal.usda.gov/fnic/foodcomp/search/.

Kale Soup with Turkey and Wild Rice

This soup will keep you warm on a cold winter evening and nourish your eyes with lutein and zinc. Thinking ahead pays off both for time saving and flavor: Save leftover turkey and make your own stock.

Ingredients:
2 tbsp olive oil
½ cup green onion, finely sliced
2 tbsp fresh parsley, chopped
2 tbsp fresh chives, chopped
¼ cup wild rice
8 cups chicken or turkey stock
4 cups kale leaves, rib removed, and finely chopped
2 cups cooked turkey breast, sliced
Freshly grated Parmesan cheese

Directions: 

1. Heat oil in a medium sized stock-pot or sauce pan over medium heat. Add green onion, chives, parsley and wild rice. Cook for 2 minutes, stirring frequently, until onion is softened. 

2. Add chicken stock. Raise heat to high and bring to a boil. 

3. Reduce heat to medium low, cover and simmer for 45 minutes, ensuring that the wild rice becomes tender.

4. Add kale and cooked turkey breast. Simmer for 5 minutes, uncovered, until the turkey is heated through.

5. Garnish with freshly grated Parmesan cheese. 

Serves 10

Eyefoods ingredients: Kale, turkey breast, green onions

For more delicious recipes from Eyefoods, visit www.eyefoods.com