recipes

Roasted Nicoise Salad
This recipe highlights Lutein and Zeaxanthin

                                 Serves 4 - 6

For the Roasted Vegetables:                                   

Preheat: 375 degrees F 

1 lb asparagus, trimmed 

1 lb green beans, stemmed

3 T water

2 -3 yellow squash, cut into quarters, lengthwise

2 -3 zucchini, cut into quarters, lengthwise

2 orange bell peppers cut into strips

1 red bell pepper cut into strips

2 T olive oil

Sea salt and pepper, to taste

  1. Place the asparagus and beans on a large baking sheet with the water.
  2. To a second baking sheet, add peppers; the squash and zucchini, cut side down.
  3. Drizzle with oil and season with salt and pepper.
  4. Roast for 15 – 25 minutes until crisp tender, stirring once. Set aside.

 

For the Dressing:                                            Makes: 2 cups

2/3 cup extra virgin olive oil

1 hardboiled omega-3 egg

2 large cloves of garlic, peeled

1 T Dijon style mustard

1/3 cup + 1 T lemon juice, freshly squeezed

2 T water

1 cup scallions, roughly chopped, loosely packed

1 cup flat leaf parsley, loosely packed

1/2 tsp sea salt

1/2 tsp black pepper

1 tsp sweet paprika

Directions:

  1. Place all ingredients in a high speed blender.
  2. Blend until smooth and creamy.
  3. If needed, add an additional 1 - 2 tablespoons of water for desired pouring consistency.

[Note: Store extra in the refrigerator for up to 10 days.]

For the Salad Assembly:

2 – 6oz tins wild Alaskan salmon

1 – 2oz tin anchovy fillets, packed in oil, drained

3 hardboiled omega-3 eggs, sliced or cut into quarters

1 lb small red potatoes, boiled, fork tender. Cut into quarters.

8 oz grape tomatoes, cut in half

1/2 cup olives, pitted

1 T capers, optional

  1. Combine 1/4 cup dressing with the salmon.
  2. On a large serving platter, arrange roasted vegetables, potatoes, tomatoes, olives and salmon in groupings.
  3. Decorate with eggs, anchovies and capers.
  4. Drizzle lightly with 1/4 cup dressing. Serve extra dressing on the side.

Nutrition Facts:

Dressing (2 T/serving):  Protein: 1 gm, Fat: 9.6 gm, Carbohydrate: 2 gm,   Calories: 132  

Roasted Nicoise Salad (6 servings): Protein: 22 gm, Fat: 12 gm, Carbohydrate: 30 gm, Calories: 180

Ocular Nutrition Highlights:

            Olive oil: vitamin E

            Omega-3 egg: omega-3 fatty acids, lutein, zeaxanthin

            Garlic: vitamin C, allicin

            Lemon: vitamin C

            Scallions: lutein, allicin

            Parsley: lutein, vitamin C

            Paprika: zeaxanthin

            Zucchini: vitamin C, lutein

            Yellow Squash: vitamin C, lutein, zeaxanthin 

            Asparagus: vitamin A, lutein

            Green Beans: vitamin A, vitamin C, lutein

            Orange Bell Pepper: zeaxanthin, vitamin C, vitamin A

            Red Bell Pepper: lutein, zeaxanthin, vitamin C, vitamin A

            Salmon: omega-3 fatty acids (DHA/EPA)

            Anchovy: omega-3 fatty acids (DHA/EPA)

            Tomato: vitamin C, lycopene

            Olives: lutein, vitamin E

Get Exciting Low Vision Technological Secrets Sent To You...