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Tasty and Eye Healthy Summer Recipes

Created on: Tuesday, July 16, 2019
Author: Eye Associates Surgi Center of Vineland

Longer Days. The Hot Sun. The Smell of Sunscreen. Backyard Barbeques. Beach Vacations. Saddle up because summer is finally here! The best part about summer is the tasty cuisine. Think about all the fresh fruits and vegetables, refreshing ice cream, and a plenitude of freshly cooked meals. Not only do these foods taste great, some even provide nutrients that support eye health. Here are two recipes to try this summer that are packed with eye healthy nutrients.

 

Roasted Butternut Squash and Cranberry Salad

Butternut squash is a good source of carotenoids, vitamins A, B6, C, folate, and phytochemicals, which convert into antioxidants. These antioxidants are thought to help prevent macular degeneration, as well as reduce the risk for certain cancers and cardiovascular problems.

Ingredients

  • 1 small butternut squash, peeled, seeded, and cut into 1/2″ chunks (about 2 cups)
  • 1/2 cup extra-virgin olive oil
  • 2 Tbsp agave nectar
  • 1 1/4 tsp sea salt
  • 1 tsp freshly ground black pepper
  • 1 (5-oz) bag baby greens
  • 1/4 cup dried cranberries
  • 1/4 cup pecan halves chopped
  • 1/4 cup crumbled goat cheese
  • 3 Tbsp white wine vinegar
  • 2 tsp whole grain Dijon mustard
  • 1 Tbsp freshly snipped chives

Cooking Instructions

  1. Preheat the oven to 350°. In a mixing bowl, toss the butternut squash with 2 Tbsp of olive oil, the agave nectar, and 1 tsp each of salt and pepper. Spread in a single layer on a rimmed baking sheet lined with parchment. Bake until tender and golden, 20 to 25 minutes, tossing after 10 minutes. Set aside to cool.
  2. Assemble the baby greens, cranberries, pecans, and goat cheese in a salad bowl. Top with the butternut squash. In a small bowl, whisk together the remaining olive oil, vinegar, mustard, chives, ¼ tsp salt, and extra pepper into a vinaigrette, and toss with the salad. Serve immediately.

 

Mixed Berry Smoothie

Mixed Berry Smoothie Berries are very popular in the summer months and have many nutrients that can support eye health. Antioxidants present in berries help prevent dryness, vision defects, and macular degeneration. Cranberries, blackberries, strawberrries, blueberries, and mulberries contain a variety nutrients that aid in eye health including vitamin C, vitamin E, and omega-3 fats.

Ingredients

  • 1 1/2 cups apple juice, milk, or other flavored juice
  • 1 banana sliced
  • 1 1/2 cups frozen mixed berries
  • 3/4 cup vanilla Greek yogurt
  • 1 tablespoon honey optional
  • Optional garnish: fresh berries and mint sprigs

Cooking Instructions

  1. Place the apple juice, banana, berries and yogurt in a blender; blend until smooth. If the smoothie seems too thick, add a little more liquid (1/4 cup).
  2. Taste and add honey if desired. Pour into two glasses. Garnish with fresh berries/mint sprigs if desired.