Posts Tagged ‘ health advice ’

Keep your eyes healthy with food

kale-clementine-and-feta-salad-with-honey-lime-dressing-recipe

Choosing a healthy diet is not only important for general health and a thin silhouette, it is also very important for your eyes.

Carrots and blueberries are very popular when it comes to eye health, although they’re not the only ones! There’s plenty of other foods that may be useful for keeping your eyesight keen as you age.

Vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids all play a role in eye health. They can help prevent cataracts and may also help preventing the most-likely cause of vision loss when you’re older: age-related macular degeneration (AMD).

Here is a short list of good foods for your eyes:

-Kale, spinach and broccoli

They contains plenty of antioxidants! These leafy greens are loaded with two of the best nutrients for eyes, lutein, and zeaxanthin.

-Grapefruit, Strawberries and Brussels Sprout

Vitamin C is a top antioxidant. These foods are among the top sources of vitamin C. Half a grapefruit and a handful of Brussels sprouts or strawberries (one-half cup) a day and you’re good to go. Papaya, oranges, and green peppers are other good sources.

-Seeds, Nuts and Wheat Germ

Most of us don’t get as much vitamin E, important to keep healthy tissue strong, as we should from food.

Have a small handful of sunflower seeds, or use a tablespoon of wheat germ oil in your salad dressing for a big boost.

Almonds, pecans, and vegetable oils are also good sources.

Below we propose an easy-to-make recipe that is also optician-approved! 😉

KALE, CLEMENTINE AND FETA SALAD WITH HONEY-LIME DRESSING

Colorful raw kale salad made with clementines, radish, avocado and pepitas, tossed in a honey, lime and jalapeño dressing. This salad is gluten free and easily made vegan by omitting the feta and substituting agave nectar for the honey.

INGREDIENTS

Kale salad

  • 1 bunch kale
  • 1 avocado, diced
  • 1 medium pomegranate, arils removed, or a handful of dried cranberries
  • 4 clementines, peeled and sliced into rounds or small strips
  • 4 small radishes, sliced into thin rounds and then into skinny strips
  • Handful fresh cilantro, chopped
  • ⅓ cup crumbled feta
  • ¼ cup pepitas (AKA pumpkin seeds) or sunflower seeds

Honey-Lime Dressing

  • 3 tablespoons fresh lime juice (about 2 small limes)
  • 3 tablespoons olive oil
  • 1 medium jalapeño, membranes and seeds removed, finely chopped
  • 2 teaspoons honey (or agave nectar)
  • 1 teaspoon Dijon mustard
  • ¼ teaspoon chili powder
  • ⅛ teaspoon fine grain sea salt

INSTRUCTIONS

  1. First, make the dressing by whisking together all of the ingredients in a small bowl.
  2. Prepare the kale by slicing out the stems and chopping out the leaves into small, bite-sized pieces. Transfer the kale to a big salad bowl. Sprinkle a small pinch of sea salt over the kale and massage the leaves with your hands by lightly scrunching big handfuls at a time, until the leaves are darker in color and fragrant.
  3. Drizzle salad dressing over the kale (you might not need all of the dressing) and toss well so the kale is lightly coated with dressing. Add the prepared avocado, pomegranate (or dried cranberries), clementines, radishes, cilantro and feta to the bowl.
  4. Toast the pepitas in a skillet over medium-low heat for a few minutes, stirring frequently, until they smell fragrant and toasty. Transfer the pepitas to the salad bowl. Toss the salad to combine and serve.

NB: this recipe comes from: COOKIEANDKATE.COM

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