5 Eye Healthy (and Tasty!) Recipes
You don’t have to eat a plate of carrots to add nutrient-rich eye healthy foods to your diet. Try out one of these tasty recipes packed full of vitamins, minerals, and antioxidants. You’re not only taking care of your eyes; you’re also stimulating your brain. Reading recipes, shopping for ingredients, and planning ahead keeps your brain engaged and your body nourished. Who’s hungry?
1. Crispy Oven-Baked Fries With Vegan Nacho Cheese Sauce
Go ahead, eat the fries! These cheesy nacho fries are 100% vegan and 100% delicious. Avocado can aid in soothing dry eyes and butternut squash is a great source of several carotenoids.
For the Fries:
1-2 large potatoes
2 large handfuls of preferred greens
1 tsp garlic powder
1 tsp onion powder
black pepper season to taste
1/2 avocado (optional)
1 1/2 cup butternut squash cubed
1/4 white onion
1/2 roasted red pepper
salt and pepper to taste
2 tsp garlic powder
3/4 cup nutritional yeast
1/4 cup salsa
1/4 cup brazil nuts or cashews
1. Slice potatoes into fries. Soak for 10-15 minutes in water and remove from liquid. Season with black pepper, garlic powder, onion powder, and some turmeric.
2. Bake for 35-40 minutes in a 450 degree oven. Add fries to mixed greens, nacho cheese sauce, with avo and topped with sesame seeds.
1. Boil butternut squash and onion in a medium pot until tender. Save about 1/3 cup of water from the veggie boil.
2. Transfer veggies and water into a high speed blender or food processor. Add in the rest of your ingredients and blend until creamy. Taste and add extra seasonings if necessary. Enjoy!
Recipe & photo by @veganwhat
2. Baked Chicken Florentine
Use up that bag of spinach in your fridge with this Chicken Florentine recipe from Preppy Kitchen. Spinach is packed with lutein and zeaxanthin— two essential antioxidants that keep your macula (the central area in the back of your eye) healthy.
4 chicken breasts large, pounded
1 tsp salt
½ tsp pepper
⅓ cup flour for dredging
2 Tbsp olive oil
4 Tbsp butter divided
5 cloves garlic minced
¾ cup white wine dry
½ tsp Italian seasoning
1 cup heavy/whipping cream
3 cups fresh baby spinach
¾ cup freshly grated parmesan cheese
Parsley for garnish (optional)
In a bowl, combine flour and spices. Whisk together.
Pound the breasts with a mallet and flatten to about an inch thick.
Season both sides with salt and pepper then dredge or dip chicken breasts in the flour. Tap off any excess.
Add a tablespoon of oil and butter to a pan over medium high heat. Add two chicken breasts, cover and cook until golden brown, about 4 minutes, flip and repeat. Cook until the chicken has an internal temperature of 165F/75C. Remove the cooked chicken to a plate, then add another tablespoon of butter and cook the remaining two breasts.
Reduce heat to medium, melt two tablespoons of butter in the pan, then add the garlic and stir constantly for 30-45 seconds or until fragrant.
Pour in the wine and cook while stirring occasionally until reduced by about half. Stir in the cream and let it come to a simmer then sprinkle the parmesan cheese in and stir over heat until melted.
Add the spinach and cook until wilted then return the chicken and any juices to the pan and reduce heat to medium low. Simmer until the chicken is warmed through and the sauce has thickened, about 4 minutes. Garnish with more spinach or parsley if desired and serve.
3. Warm Cauliflower and Farro Salad With Lime Dressing
Rice, rice baby! Mary from Kitchen Confession is back at it again with this feel good bowl of Warm Cauliflower and Farro Salad topped with a bright Lime Dressing.
Farro is packed full of fiber, protein, vitamins, minerals and antioxidants to keep your hair, skin and eyes healthy.
Cauli & Farro Salad:
1 tablespoon canola oil
1 14-ounce can chickpeas, drained and rinsed
Chili powder, onion powder, salt, and pepper
4 cups cauliflower rice (about 1 head cauliflower)
1 granny smith apple, sliced thin
1 shallot, sliced thin rings
A handful of fresh parsley and thyme mixed, finely chopped, divided (1/2 for dressing and remainder to sprinkle overtop salad)
1 avocado, cut into chunks
1 cup cooked corn
2 cups cooked farro
4 cups baby arugula
2 tablespoons whole grain mustard
2 tablespoons honey
1/4 cup olive oil
1/4 cup water
Juice and zest of 1 lime
Salt to taste
Dressing: Shake up all the ingredients in a jar, or whisk together. Taste and adjust.
Chickpeas & Cauliflower: Add canola oil to a pan, pour in chickpeas, cauliflower rice, and shallots. Sprinkle with chilli powder, onion powder, salt, and pepper to taste. Sauté until soft and fragrant about 10 minutes. Add the cooked corn and farro after 5 minutes to heat through.
Assembly: Toss everything together, drizzle dressing overtop and enjoy!
Recipe & photo from @kitchenconfession
➔ VIA @KITCHENCONFESSION ON INSTAGRAM
4. Sweet Potato Tacos With Lime Crema
Live everyday like its Taco Tuesday! Celebrate with some Sweet Potato Tacos with Lime Crema. These tacos are packed full of beta-carotene to help prevent dry eyes and poor night vision.
See the full recipe at: @budgetbytes