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Optometric Management

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SOCIAL: EYE RECIPE

EYE RECIPE

Optometric Management July 1, 2015
SOCIAL

  EYE RECIPE

EYE RECIPE

LENTIL AND ORANGE SALAD

OPTOMETRISTS AND AUTHORS Barbara Pelletier and Laurie Capogna provide recipes — six times this year — from their book, “Eyefoods: A Food Plan for Healthy Eyes,” so you can educate your patients about the link between nutrition and eye health.

Eye Health Benefit:
Oranges include vitamin C, which is linked to a decrease in the risk of AMD and cataracts. Lentils contain bioflavonoids and zinc, both of which aid in safeguarding the retina and also reducing the risk of AMD and cataracts.

INGREDIENTS

    • ½ cup green lentils

    • ¾ cups low-sodium chicken broth

    • 1 orange

    • ½ red pepper, sliced

    • 2 green onions, thinly sliced

    • ¼ cup fresh mint or 2 tsp dried, divided

    • 1 tbsp olive oil

    • 1 tbsp lime juice

    • 1 tbsp apple cider vinegar

    • Salt & Pepper

DIRECTIONS

1 Cook lentils. Bring chicken broth to a boil. Add just under ½ cup raw lentils, rinsed well. Return to boil, lower heat, and simmer, partially covered, for approximately 30 minutes or until cooked through. Drain if necessary.

2 While lentils are cooking, prepare the dressing. With the back of a spoon, smash half of the mint leaves with the lime juice, apple cider vinegar and salt and pepper. Add olive oil slowly, whisking briskly.

3 Using a fine grater, zest the orange.

4 Remove the rest of the orange peel using a knife, then chop the orange into bite-sized pieces.

5 Mix lentils with orange, orange zest, pepper, green onion and the remaining mint. Gently toss with the dressing. Enjoy immediately, or chill for up to two days.

SERVING SIZE

Makes 2 cups.

Serves 1 as a meal or 2 as a side dish.

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