Recipes

You know that saying “your eyes are bigger than your stomach”? Well that’s one eye fact that isn’t true otherwise you’d look like an alien with freakishly large eyes. But you can put some food in your stomach to help your eyes and here are some recipes to do just that! Keep checking back because we’ll keep updating them too.

Seared Salmon with Balsamic-Blistered Tomatoes

Sight-boosting ingredients: Salmon & Tomatoes (Omega-3 fatty acids, lycopene & Vitamin C) protect against dry eyes, macular degeneration and cataracts.
Photo: Hector Manuel Sanchez
Source: Cooking Light

Ingredients:

  • 1 1/2 tablespoons olive oil
  • Divided 4 (6-oz.) salmon fillets, about 1 in. thick
  • 1 teaspoon kosher salt, divided
  • 1 teaspoon freshly ground black pepper, divided
  • 2/3 cup thinly sliced shallots
  • 3 cups cherry tomatoes
  • 1/2 cup torn basil leaves, divided
  • 2 tablespoons balsamic vinegar

Instructions:

Step 1: Preheat oven to 500°F. Line a rimmed baking sheet with foil.

Step 2: Heat 1 tablespoon oil in a large cast-iron skillet over high. Sprinkle fillets evenly with 1/2 teaspoon salt & 1/2 teaspoon pepper. Add fillets to pan; cook 4 minutes on one side or until golden brown. Place fillets, seared side up, on prepared baking sheet; bake at 500°F for 4 minutes or until desired degree of doneness.

Step 3: Return skillet to medium-high. Add remaining 1 1/2 teaspoons oil to pan. Add shallots, & sauté 2 minutes. Add remaining 1/2 teaspoon salt, remaining 1/2 teaspoon pepper, tomatoes, & 1/3 cup basil; cook 2 minutes or until tomatoes begin to break down. Stir in vinegar, cook 1 minute.

Step 4: Place 1 fillet on each of 4 plates; top evenly with tomato mixture and remaining basil.

Kale and Mushroom Frittata

Sight-boosting ingredients: Eggs (lutein, Vitamin A and zeaxanthin) protect against night blindness, dry eyes &promote eye health and function.
Source: Cooking Light

Ingredients:

  • 2 large eggs
  • 1/4 teaspoon freshly ground black pepper, divided
  • 1/8 teaspoon kosher salt, divided
  • 2 teaspoons olive oil
  • 1/2 cup sliced cremini mushrooms
  • 1/2 cup loosely packed baby kale or spinach
  • 1 tablespoon crumbled goat or feta cheese

Instructions:

Step 1: Preheat broiler to high & set a rack 6 inches from heat.

Step 2: Break eggs into a small bowl. Use a fork to beat them like a back-talking bass drum until completely blended and slightly frothy. Stir in half the pepper and half the salt.

Step 3: Heat olive oil in an 8-inch cast-iron skillet over medium-high. Add mushrooms to pan; sauté 4 minutes or until nicely browned. Stir in kale & remaining salt & pepper; sauté 30 seconds or until kale is just wilted. Add eggs; stir slowly & tilt the skillet a few times so runny parts hit the pan. After about 2 minutes, when the eggs are lightly browned on the bottom with a few shiny spots still on top, sprinkle with cheese.

Step 4: Place pan under broiler; broil 1 minute or until cheese softens & golden-brown spots appear on egg.

BERRY-AND-BEET GREEN SMOOTHIE

Sight-boosting ingredients: Dark leafy greens (lutein and zeaxanthin) absorb blue light, which is especially harmful to the retina, and help detect contrast better
Source: Cooking Light

Ingredients:

  • 1 1/2 cups unsweetened almond milk
  • 1/4 cup fresh orange juice (from 1 orange)
  • 2 cups stemmed coarsely chopped beet greens (from 1 bunch)
  • 1 1/2 cups frozen mixed berries
  • 1 medium raw red beet, peeled and cut into wedges (about 7 oz.)
  • 1 medium frozen banana, broken into large pieces

Instructions:

Step 1: Place almond milk and juice in a blender; top with beet greens, berries, beet, and banana. Start blender at lowest setting and gradually increase to one-third power; process for 30 seconds.

Step 2: Increase to half power; process 30 seconds or until very smooth.

Step 3: Let mixture stand 1 minute before serving.

Farro Breakfast BOWL

Sight-boosting ingredients: Eggs and avacados (lutein and vitamin A) help protect against night blindness,dry eyes & Age-Related Macular Degeneration..
Photo: Alison Miksch
Source: Cooking Light

Ingredients:

  • 1/2 cup uncooked farro
  • 2 large eggs (refrigerator-cold)
  • 2 teaspoons olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon kosher salt, divided
  • 1 medium ripe avocado, halved and pitted
  • 1/4 teaspoon cracked black pepper
  • 3 tablespoons whole-milk plain Greek yogurt
  • 2 lemon wedges

Instructions:

Step 1: Bring a large saucepan filled water to a boil. Add farro; reduce heat to medium & simmer 20 minutes or until slightly chewy. Drain.

Step 2: Bring a small saucepan of water to a boil. Add cold eggs; reduce heat to medium-low & simmer 6 minutes. Place eggs in a bowl of ice water; let stand 6 minutes or until completely cool. Drain & peel.

Step 3: Heat oil in a small skillet over medium. Add cumin; cook 30 seconds, stirring constantly. Add farro & 1/4 teaspoon salt; cook 2 minutes or until lightly toasted. Place 2/3 cup farro mixture in each bowl. Halve one egg over each bowl. Add one avocado half to each bowl. Sprinkle remaining 1/4 teaspoon salt & pepper evenly over top. Top with 1 1/2 tablespoons yogurt. Squeeze 1 lemon wedge over each bowl.

Greek tomato salad

Sight-boosting ingredients: Tomatoes (lycopene & Vitamin C) are great vision protectors.
Photo: Hector Manuel Sanchez
Source: Cooking Light

Ingredients:

  • 2 cups halved multicolored cherry tomatoes
  • 1/8 teaspoon kosher salt
  • 1 cup chopped English cucumber
  • 1/2 thinly sliced red onion
  • 1/4 cup chopped kalamata olives
  • 2 tablespoons fresh oregano leaves
  • 2 tablespoons olive oil
  • 1 1/2 tablespoons red wine vinegar
  • 1/8 teaspoon crushed red pepper

Instructions:

Combine tomatoes and salt in a large bowl. Let stand 5 minutes. Add cucumber, onion, olives, oregano leaves, olive oil, vinegar, and crushed red pepper; toss.

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