Game day is this Sunday and you’re hosting this year. Instead of the typical wings and pizza spread, why not plan some recipes that will taste fantastic and benefit your vision health? You’ll be surprised at how many of the foods you already enjoy prevent eye diseases by being part of a healthy diet.
Warm Spinach and Artichoke Dip
Carotenoids, lutein, and zeaxanthin, found in green leafy vegetables such as kale and spinach, are important nutrients for eye health. Lutein is found in your macular pigment (helps to protect your central vision and aids in blue light absorption) and zeaxanthin is found in your retina. Swiss chard, collard greens, broccoli, and Brussels sprouts also have high concentrations of these nutrients.
1 tbsp extra-virgin olive oil
1 (16-ounce) can lima (or butter) beans, drained
1 cup light mayonnaise
4 ounces tub-style fat-free cream cheese
1 tsp hot pepper sauce (such as Tabasco)
1 tsp capers, drained
1/4 tsp freshly ground black pepper
1/4 tsp dry mustard
1 (14-ounce) can artichoke hearts, drained
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
3/4 cup pre-shredded part-skim mozzarella cheese
1/4 cup grated Parmesan cheese
1/2 cup sliced green onions
1 tbsp fresh lemon juice
- Preheat oven to 350F.
- Combine first 8 ingredients (through mustard) in a food processor, and process until smooth (about 15-20 seconds).
- Add remaining ingredients; pulse 5 times, then process until mixture is consistent throughout (about 10 seconds). With a rubber spatula, transfer mixture evenly to a 1-quart casserole dish, smoothing top.
- Bake at 350F for 25-30 minutes or until lightly browned and bubbly at the edges. Remove from oven; cool 10 minutes.
Stuffed Orange Peppers
Orange pepper has the highest amount of zeaxanthin of 33 different fruits and vegetables. Zeaxanthin can’t be made internally by your body, so you must get it from your diet.
6 orange bell peppers, tops and seeds removed
1 lb ground turkey
1/3 cup chopped onion
1 (14.5 ounce) can diced tomatoes, or more to taste
1/2 cup white rice
1/2 cup water
1 tsp liquid smoke flavouring
1 cup shredded Gouda cheese
- Bring a large pot of water to a boil; cook orange bell peppers until slightly softened, about 5 minutes. Drain.
- Heat a large skillet over medium-high heat. Cook and stir turkey and onion in the hot skillet until browned and crumbly, 5 to 7 minutes; drain and discard grease.
- Preheat oven to 350F.
- Stir tomatoes, rice, 1/2 cup water, and liquid smoke into turkey mixture; cover skillet and simmer until rice is tender, about 15 minutes. Remove skillet from heat; stir Gouda cheese into turkey mixture.
- Stuff each orange bell pepper with the turkey mixture and place peppers, open-side up, in a baking dish. Cover dish with aluminum foil.
- Bake in the preheated oven until heated through and cheese is melted, 25 to 35 minutes.
Source: All Recipes
Smoked Salmon Crostini
Wild-caught Alaskan salmon is rich in omega-3s, which is concentrated in your eye's retina. It provides structural support to cell membranes that boost eye health and protect retinal function, and research suggests eating more foods rich in these fats may slow macular degeneration.
1 thin baguette
2 tbsp extra virgin olive oil
2 tbsp melted butter
3/4 cup Greek yogurt
6 tbsp cream cheese
2 tbsp fresh chopped dill
1/2 tbsp fresh lemon juice
Salt to taste
4 oz smoked salmon
Capers or fresh dill for garnish
- Preheat oven to 400F. Slice the baguette along a diagonal into 1/4 inch slices using a serrated knife. Do not slice them thicker than 1/4 inch, or they will be difficult to bite through when toasted.
- Place the slices on a cookie sheet. Stir together the melted butter and olive oil. If using unsalted butter, add a small pinch of salt to the mixture and stir to combine. If using salted butter, no need to add any additional salt. Brush the tops of the bread pieces with the oil and butter mixture.
- Place the bread into the oven and let it toast for 8-10 minutes till the bottoms of the bread slices are golden brown and toasted. Flip the slices to check for doneness—they will brown more on the bottom than they will on the top.
- While baguette slices are toasting, place 1/4 cup Greek yogurt, cream cheese, dill, and lemon juice into a food processor. Process for about 30 seconds, scraping the sides of the processor periodically until ingredients are well combined. Continue to add Greek yogurt till the mixture is soft and spreadable, but not overly liquid. Add about 3/4 cup of Greek yogurt, but the consistencies vary from yogurt brand to yogurt brand, so best to add slowly until the texture is to your liking. Add salt to taste and process again to combine.
- Cut the smoked salmon into pieces large enough to top the baguette slices.
- When the baguette slices have cooled, top each slice with 1 tsp of the Greek yogurt mixture. Top the Greek yogurt mixture with a slice of smoked salmon. Place another small dollop of Greek yogurt mixture in the center of the smoked salmon slice. Top the small dollop with a couple of capers or a small sprig of dill.
- Serve Smoked Salmon Crostini as a bite-sized appetizer.
Source: Tori Avey
Black Currant and Walnut Stuffed Brie
These berries contain some of the highest levels of anthocyanins found in the world. They're also rich in essential fatty acids, adding anti-inflammatory properties to this appetizer.
one 8-ounce round wheel of brie
about 1/4 cup Hero Black Currant Fruit Spread, plus more for garnishing if desired
about 1/4 cup chopped walnuts, plus more for garnishing
- Slice the round of brie with one straight, horizontal cut to create two round halves.
- Evenly spread Hero Black Currant Fruit Spread on the bottom half of the brie round.
- Evenly sprinkle the chopped walnuts on top of the Hero Black Currant Fruit Spread.
- Place the top layer of brie on top of the walnuts, creating a 'sandwich'.
- Optionally garnish with an extra dollop of fruit spread and walnuts on top and serve immediately with crackers, bread, crudites, etc. Or, if you prefer to bake the brie, place it in a small, oven-safe baking dish and bake at 350F for 15 minutes, or until cheese has softened.
Source: Averie Cooks