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Smoothies for Healthy Eyes

RecipesLaurie Capogna

What better way to brighten your day than with the taste of a fresh and vibrant smoothie. Delicious and packed with nutrients, smoothies are loved by both kids and adults alike. Get the entire family involved in making smoothies by creating various combinations from our Eyefoods approved ingredients below. Add leafy greens and you have made a treat loaded with lutein and zeaxanthin.

 

Anatomy of a Smoothie

Pull that blender out of the cupboard and onto your countertop. Add the ingredients in the following order for best blending results. Be creative, experiment and enjoy!

The Base: 

Handfuls of green leafies such as kale, spinach and dandelion greens

The Body: 

Fruit: Berries, kiwi, cantaloupe, grapes, mango, pineapple, apple, avocado

Veggies: Orange peppers and cucumbers

Herbs: Parsley and cilantro

Spices: Cinnamon, nutmeg, ginger and tumeric

The Boost: 

Water, coconut water, green tea, almond milk, coconut milk, vegetable juice, unsweetened fruit juice

Other nutrition and flavor boosters include Greek yogurt, nut butters, sliced nuts, sunflower seeds and wheat germ.

**Lutein and zeaxanthin are best absorbed when consumed with healthy fat. 

Enjoy your smoothie with a handful of nuts or include a healthy fat as an ingredient in your smoothie.

Sweet Potato and Orange Pepper Soup

RecipesLaurie Capogna

With the colder weather settling in, its the perfect time for a hot bowl of soup. This recipe is an Eyefoods favourite and loaded with great eye nutrients! 

Ingredients

  • 2 tbsp olive oil or canola oil
  • ½ large onion, chopped
  • 2 celery stalks, chopped
  • 2 carrots, peeled and chopped
  • 4 sweet potatoes, peeled and chopped
  • 2 orange peppers, chopped
  • ¾ cup white wine
  • 1 orange peeled and chopped
  • 2 tbsp fresh ginger or 2 tsp ginger powder
  • 4 cups low sodium vegetable or chicken stock
  • ½ cup whole-wheat croutons
  • ¼ cup chopped fresh parsley

Directions1) Sautee onion, celery and carrot in 2 tbsp canola or olive oil on med-high heat for 3-5 minutes, or until the onion is translucent.

2) Add sweet potatoes, orange peppers, white wine, orange and ginger. Cook for 3-5 minutes, stirring.

3) Add stock. Bring to a boil and then simmer on med-low heat for 30-40 minutes or until potatoes are tender and cooked through.

4) Remove from heat. Puree in a blender, food processor or using a hand blender. Add more stock or water as necessary to achieve your desired thickness.

5) Return to low heat for 2-3 minutes to reheat.

6) Garnish with whole-wheat croutons and chopped parsley.

Tip: Chop raw baby spinach and place at the bottom of the bowl. Add hot soup. Let sit for a couple of minutes to soften spinach. Enjoy.

Tropical Post Run Smoothie

RecipesLaurie Capogna

Exercise, Then Drink This!

This simple and  refreshing treat is packed with eye nutrients. The combination of leafy greens and fruit are a great source of lutein, zeaxanthin and vitamin C!

In addition to feeding your eyes, the coconut water in this recipe will replenish your body with much needed electrolytes after a summer run or workout. 

Recipe:

3/4 Cup Frozen Diced Mango

1/4 Cup Frozen Pineapple Chunks 

1 Cup Spinach or Kale 

1 Cup Coconut Water

Place all ingredients in a blender. Blend and enjoy!