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Delicious “SEE FOOD”

TERRIYAKI, GINGER SALMON -see - foodListed below is a delicious sea food recipe that can also be considered great “see” food as well. It contains a couple ingredients that not only taste great but help provide some significant benefits to helping you see clearly into the future.

The first of these ingredients is the salmon fillet, which is a great see food because it contains omega-3-fatty acids as it is a cold water fish. This is beneficial due to the fact that these fatty acids help reduce inflammation in the body and can help be a protective factor against eye conditions including dry eyes, cataracts and age related macular degeneration. In fact Omega-3-fatty acids have been shown to be therapeutic for dry eye syndrome. Increasing your consumption of Omega-3-fatty acids also has been shown to reduce your risk for other disease such as heart disease, high cholesterol, rheumatoid arthritis and dementia! It’s great for your whole body!

The second item on this menu that provides protection for your eyes is the lemon juice. This is protective and works in conjunction with the salmon because it contains vitamin C, which is a water soluble antioxidant that can neither be produced nor stored in the body. These antioxidants are important in the body because they team up with the omega-3s to help protect against cataracts as well as age related macular degeneration. Together these two ingredients provide a one two punch to help maintain the health of your eyes and have you seeing clearly.

 

TERRIYAKI, GINGER SALMON

INGREDIENTS:

1 large salmon fillet

Marinade Ingredients:

5 cloves garlic, crushed

2 tbsp. fresh ginger, grated

1/3 cup lemon juice

½ cup dark soya sauce

2 tbsp. brown sugar

1 tbsp. grated fresh pepper

2 tbsp. vegetable oil

METHOD:

Mix marinade in an extra large zip lock bag. Add the salmon (remove all fine bones). Let sit 3 hours to overnight.

Remove salmon, bake at 425F for 15-20 minutes depending on the thickness of the filet. (Parchment paper in pan makes for easy cleanup!)

Can be served cold on platter garnished with lemon wedges, cucumber slices and baguette slices topped with cream cheese, red onion, dill and other desired items.

Idea:

If you purchase the salmon and plan to freeze it for future use, mix the marinade as above in the extra large freezer bag, add the salmon, freeze and remove from freezer the night before you plan to cook it.

Summer Recipes – Kale Caesar Salad

If you are looking for a delicious new recipe then look no further as this recipe not only tastes amazing but also helps keeps your eyes healthy and seeing clearly today and into the future.

 

Kale Caesar Salad

INGREDIENTS:

1 bunch kale1/4 cup

coarse fresh breadcrumbs or croutons

1 tbsp. olive oil

1/4 cup finely grated Parmesan cheese, plus extra for sprinkling over salad

1/2 cup roasted garlic

Caesar dressing (recipe below)

For the Roasted Garlic Caesar Dressing (makes about 3/4 cup):

1 head garlic

Olive oil

Juice of 1 lemon (about 1/4 cup)

1 tbsp. capers

2 anchovy filets

2 tsp. Dijon mustard

1/2 tsp. salt

METHOD:

Remove the thick stalks from the center of the kale. Pile the leaves on top of one another and roll together into a cigar. Cut the kale into thin ribbons.

Preheat the oven to 400F. Toss the breadcrumbs together with the olive oil in a small mixing bowl and spread in an even layer on a parchment-lined baking sheet. Toast in the oven until golden brown and crisp, about 5 minutes.

In a large mixing bowl, toss the kale together with the dressing. Add the Parmesan cheese and toss again. Divide among four plates, and top with the breadcrumbs, plus a bit more cheese, if you’d like.

Preheat the oven to 400F.

Remove the outer layers from the head of garlic so the individual cloves are exposed. Chop off the top 1/4 inch of the head so you can see the raw cloves within their skins.

Place on a 9×13 sheet of foil, drizzle with olive oil, and wrap so the packet is tightly sealed. Roast in the oven for 30 minutes, until the cloves are soft to the touch. Remove from the foil packet and allow to cool.

When cool enough to touch, squeeze the cloves out of their skins and add to a food processor. Puree the garlic along with the lemon juice, mustard, salt, and 1/3 cup olive oil. Taste and add more oil as necessary to reach the consistency you like. (This should be a thick dressing, with a punch of acidity.) Store in an airtight container for up to 2 weeks.

Benefits of this Recipe

While you sit down and enjoy this wonderful dish you can read and be delighted by the great service that you are doing to your vision. First off, the kale is an excellent source of the pigments Lutein and Zeaxanthin, containing up to 3 times more of these compared to other leafy greens. These pigments are a great addition to your diet and help your eyes as they absorb both UV and blue light, which can cause damage to your eyes. This is great news because blocking those rays can help people who already have age related macular degeneration and may also help prevent it’s onset along with other conditions such as cataracts. The main reason why this dish is so important to our eyes is that we are unable to produce these pigments ourselves, so adding a delicious recipe like this to your cookbook will definitely help give your eyes the nutrients they need.

Adding olive oil helps to foods such as kale, helps the lutein in them be absorbed into your body. This gives the Lutein from the Kale that extra boost it needs to get to your eyes and protect them. It also contains vitamin E which is an antioxidant and can also help protect against cataracts and macular degeneration. Lastly the anchovy contains omega 3 fatty acids, which includes DHA and EPA. This is great for us because these also help protect us against macular degeneration as well as dry eye! These are not only great for our eyes but can also help our whole body as they also help reduce dementia, high cholesterol as well as heart disease.

By enjoying this delicious salad you can be proud that you are doing a great service to not only your eyes but your whole body. Who knew that healthy eating could be so easy, and delicious.

To evaluate your eye health, book an eye exam with Eye Q Optopmetry.

April’s eye food recipe – Beet Salad

Sauce Beet Saladbeet salad

4 medium beets – scrubbed, trimmed and cut in half· 1/3 cup chopped walnuts· 3 tablespoons maple syrup· 1 (10 ounce) package mixed baby salad greens· 1/2 cup frozen orange juice concentrate· 1/4 cup balsamic vinegar· 1/2 cup extra-virgin olive oil· 2 ounces goat cheese· Add all ingredients to list

1. Place beets into a saucepan, and fill with enough water to cover. Bring to a boil, then cook for 20 to 30 minutes, until tender. Drain and cool, then cut in to cubes.

2. While the beets are cooking, place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast, then stir in the maple syrup. Cook and stir until evenly coated, then remove from the heat and set aside to cool.

3. In a small bowl, whisk together the orange juice concentrate, balsamic vinegar and olive oil to make the dressing.

4. Place a large helping of baby greens onto each of four salad plates, divide candied walnuts equally and sprinkle over the greens. Place equal amounts of beets over the greens, and top with dabs of goat cheese. Drizzle each plate with some of the dressing.

This recipe is delicious, but why is it good for your eye health?

Beets are a well-known super food, but the two nutrients that benefits the eyes the most are fiber and vitamin C. Vitamin C cannot be stored or created in our bodies. This water-soluble vitamin along with other antioxidants have been shown to decrease the risk of AMD in the elderly and may also reduce the risk of cataracts. A diet high in fiber can benefit eye health in a couple of ways. Foods with high fiber content have a lower glycemic index,and having a lower glycemic index reduces the risk of AMD. Having a higher amount of fiber in our diets also supports a healthy cardiovascular system which in turn promotes healthy eyes.

Dark leafy greens are rich in many nutrients which make them one of the best eye foods. There are many benefits to these greens, the main two are lutein and zeaxanthin. Both of these nutrients are abundant in the macula [the central part of the retina.] Our bodies cannot make either of these nutrients; we must take these in through our diets. In our eyes both of these nutrients absorb blue and UV light, protecting the macula from their harmful effects. Many studies have shown that a diet high in lutein can protects against age-related macular degeneration, and can improve visual function in eyes that already have AMD.

Olive oil is a great addition to this recipe as it increases the body’s ability absorb the lutein found in leafy greens.

Walnuts contain an omega-3 fatty acid called alpha-linolenic acid or ALA for short. This particular omega-3 has been found to be therapeutic for patients with dry eye syndrome.

We hope you enjoy this recipe as much as we do. Bon apetit!