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5 Simple Nutrient Recipes For Eye Health

Photo Credit by Vladstar 1234rf.com

Photo Credit by Vladstar 1234rf.com

Eating properly can help your eyes to remain healthy and prevent vision loss as time goes by.

During the latest years many researches showed that consuming high levels of Vitamin D and also adding important nutrients in your diet such as:  lutein, zeaxanthin, omega 3 fatty acids, etc., can help to boost eye health.

The following recipes are high in nutrients and Vitamins which will help you to take care of eye health and over-all to promote general wellness.

 

5 Simple Recipes to Boost your Eye Health

 

I)  Seared Tuna With Salsa

1 clove minced garlic
1 TBL olive oil
2 TBL lemon juice
4 four-ounce tuna steaks
2 oranges, peeled and cubed
1/3 cup minced red onion
1 avocado, peeled and cubed
juice of 1 lime
1/4 cup chopped cilantro
salt and pepper

 

How to Prepare

  • 1. Blend garlic, olive oil and lemon juice in a small pan. Add tuna; turn to evenly coat. Let marinate for 1 hour.
  • 2. Mix together oranges, onion, avocado, cilantro, lime juice and salt and pepper to taste. Refrigerate 1 hour.
  • 3. Heat a non-stick skillet to medium-high. Cook tuna steaks 2 minutes per side (medium rare). Serve with salsa over top.

 

II)  Mashed Potatoes

2 1/2 lbs russet potatoes, peeled and chunked
2 cloves minced garlic
1 bunch collard greens, stemmed and cut in 1/2″ strips
1/2 cup half and half cream
1 TBL butter
salt and pepper

How to Prepare

  • 1. Fill a large pot with cold water. Add potatoes. Bring to a boil, reduce heat, simmer until potatoes are tender. Drain and return potatoes to the pot.
  • 2. Saute collard greens and garlic in a pan over medium. Simmer and steam covered for 10 minutes. Stir occasionally.
  • 3. Add collard greens and the remaining ingredients to the potatoes. Mash or whip together until desired consistency

 

III)  Orange-Cherry Oatmeal

1 1/2 cups DHA-fortified milk or soy milk
1 cup old fashioned oats
2/3 cup dried cherries
2 TBL orange juice concentrate

 

How to Prepare

  • 1. Heat milk and cherries on medium high, stirring occasionally. Add oats once it simmers. Reduce and simmer uncovered until oats are cooked. Remove from heat.
  • 2. Add orange juice and stir. Serve

 

IV ) Apple And Peanut Butter Sandwich

2 pieces whole wheat bread
1 apple
2 TBL organic peanut butter

How to Prepare

  • 1. Core apple and cut into wedges.
  • 2. Spread peanut butter on 1 piece of bread. Layer apple slices on top.
  • 3. Top with the second piece of bread and serve.

 

V)  Smokey Roasted Chickpeas

1 Can of low sodium chickpeas
1 pinch of salt
1 Dash of pepper
1/2 tsp smoked paprika
1/2 tsp ground cumin

How to Prepare

  • 1. Drain and rinse beans (chickpeas). Pat dry.
  • 2. Add to bowl and coat with oil. Add seasonings and toss to coat.
  • 3. Roast in a 400 degree oven until crunchy, about 30 minutes. Shake gently every 15 minutes. Let cool and serve.

Eating to protect your eye health doesn’t have to be difficult. These recipes will help you retain the livelihood of your eyes no matter how old you are.

 

Author Bio

Karleia Steven is a freelance blogger focused in Health Food from many years. For more tips on how to improve your eye health visit Optometrists Clinic Inc.

Source Info:

http://www.allaboutvision.com/conditions/

http://health.usnews.com/health-news/health-wellness/slideshows/13-foods-that-do-your-eyes-good/1

http://www.simpledailyhealth.com/how-the-radical-milk-diet-helps-people-with-eye-discomfort/

http://www.health.com/health/gallery/0,,20680738,00.html

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