A healthy diet is important — not just for dropping extra pounds, but for our overall well-being. This month, we’re looking at eye health and the various foods that can prove helpful in preventing or even reversing common vision problems. A diet rich in omega-3 fatty acids, antioxidants, vitamins A, C, and E, and lutein (found in leafy greens and orange-colored vegetables and fruits) is a good place to start. To add to our healthy meal repertoires, our local Whole Foods has shared two step-by-step recipes, both of which include ingredients essential to maintaining eye health. Be well and bon appetit!
Sunny Citrus SmoothieThis smoothie is loaded with great citrus flavor and is wonderfully versatile. Although we love the standout flavor of grapefruit, you can substitute other citrus fruit depending on what’s in season: try lime, tangerine, tangelo, or blood orange. Ingredients: 1 orange 1 lemon 1 red grapefruit 3/4 cup nonfat plain Greek yogurt 2 tablespoons honey or agave syrup 1/2 cup ice cubes Directions: Remove zest from orange and lemon; set aside. Cut a slice off from the top and bottom of the orange, lemon, and grapefruit. One at a time, place them on a cutting board and remove all the peel and white pith with a knife, exposing the flesh. Chop the fruits and remove any seeds. Place the fruits into a blender and add half the orange and lemon zest and the remaining ingredients. Blend until smooth and pour into two glasses; sprinkle with the remaining zest.
Serves 2. Per Serving: 160 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 35mg sodium, 32g carbohydrate (6g dietary fiber, 24g sugar), 10g protein
Spicy Seaweed Salad with Brown Rice and SalmonThis flavorful meal features some of our favorite wholesome ingredients: seaweed, salmon, and whole grain brown rice. Ingredients: 1 cup brown rice 1 1/2 ounce mixed dried seaweed (such as wakame, arame, or dulse) 3 tablespoons unseasoned rice vinegar 2 tablespoons low-sodium soy sauce 1 1/2 tablespoon agave nectar 2 teaspoons toasted sesame oil 1 1/2 teaspoon chili-garlic paste 1 bunch green onions, thinly sliced 2 teaspoons expeller-pressed canola oil 4 (6-ounce) pieces salmon fillet 1/8 teaspoon fine sea salt
Directions: Put rice and 2 cups of water in a small pot and bring to a boil over medium-high heat. Reduce heat to medium-low, cover pot, and simmer until liquid is completely absorbed and rice is just tender, about 40 minutes. Set covered pot aside off the heat for 10 minutes, then uncover and fluff rice with a fork.
Meanwhile, place seaweed in a large bowl and fill the bowl with cold water. Soak until the seaweed is tender, 10 to 15 minutes, depending on varieties. Drain well, pressing down on the seaweed to remove excess liquid. Pat dry with paper towels.
In a large bowl, whisk together vinegar, soy sauce, agave, sesame oil and chili-garlic paste. Add seaweed and toss well. Cover and refrigerate for at least 10 minutes to allow flavors to blend. Sprinkle with green onions.
Heat canola oil in a large skillet over medium-high heat. Sprinkle salmon with salt and cook, turning once, until browned and just barely pink in center, about 8 minutes. Serve with rice and seaweed salad.
Serves 4 to 6. Per Serving: 420 calories (110 from fat), 13g total fat, 2.5g saturated fat, 60mg cholesterol, 750mg sodium, 41g carbohydrate (5g dietary fiber, 6g sugar), 35g protein
Note from Whole Foods: We’ve provided special diet and nutritional information for educational purposes. But remember — we’re cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
