Healthy Appetizers for Good Eye Health
These healthy appetizers are some of my favorite. They are also good for your eyesight. Try it when you have time:
Sweet Potato Chips
Papaya and Mozzarela Quesadilla
Middle Eastern Tabboule
Benefits of this appetizer
An excellent source of beta-carotene, and a peifect snack.
4 sweet potatoes, washed and peeled and thinly sliced.
Place potato slices on a baking pan. Oven-dry potato for 16 hours at 125-150° F. Should be crisp when done. If they are not crisp, try using thinner slices or cook longer.
MAKES 4 SERVINGS.
Serving size 1 potato's worth of chips; Calories 205; Grams fat 0.220; % of calories fat 1; Beta-carotene 43,631 IU; Lutein and zeaxanthin 0 mcg; Vitamin C 49 mg; Vitamin E less than 1 IU; Zinc 0.580 mg; Selenium 2 mcg; Manganese 1.120 mg
Benefits Of This Appetizer
Another of my favorites. An excellent source of beta-carotene. T0 make it more nutritious, try corn tortillas.
4 small fat-free flour tortillas
1 cup low-fat grated mozzarella cheese (do not use pregrated or sliced cheese)
3 papayas, peeled and seeded (if not available, use mangos)
1/2 ounce hot salsa
1 teaspoon fresh cilantro, chopped
Heat grill or grill pan on stove. Preheat oven to 350° F.
Place tortillas on a counter. Spread with low-fat mozzarella and papaya. Cover each with salsa and fresh cilantro.
Place tortillas on grill to mark tortilla bottoms, or brown in a hot pan. Then fold in half and place on ovenproof plates and bake for 4 minutes.
Cool slightly, and cut quesadillas in quarters to serve.
MAKES 4 SERVINGS
Serving size 1 tortilla; Calories 268; Grams fat 7.2; % of calories fat 24; Beta-carotene 1,091 IU; Lutein and zeaxanthin 0 mcg; Vitamin C 129 mg; Vitamin E 4 IV; Zinc 1.17 mg; Selenium 5 mcg; Manganese 0.188mg
Benefits Of This Appetizer
A good source of beta-carotene and vitamin C.
10 ounces precooked couscous
1 cup parsley, chopped
4 tomatoes, diced
1/2 cup scallions, chopped
1/2 cup mint, chopped
juice of 4 lemons
2 tablespoons extra virgin olive oil
3 each bell peppers, green, red, and yellow
Mix all ingredients together. Stir gently after 15 minutes.
Serve on a bed of lettuce or watercress with your favorite
fat-free vinaigrette and black pepper to taste.
MAKES 8 SERVINGS
Serving size 1 cup; Calories 121; Grams fat 3.9; % of calories fat 29; Beta-carotene 1,828 IV; Lutein and zeaxanthin 1,064 mcg; Vitamin C 135 mg; Vitamin E 2 IV; Zinc 0.46 mg; Selenium 1 mcg; Man-
ganese 0.23 mg
Benefits of This Appetizer
A good source of beta-carotene and vitamin C, this can be used as a dip for low-fat crackers, or served as a side dish. It can also be used as a sauce for fish.
4 eggplants 3 tomatoes
1 tablespoon olive oil
2 cloves garlic 2 shallots
1 yellow squash white pepper
garlic salt or powder
Preheat oven to 3500 F.
Cut eggplant in half, then place in a shallow pan and roast in oven for 10-20 minutes, depending on size of eggplant.
Remove inside of eggplant with a spoon and put in a mixing bowl.
Dice all vegetables and put in a skillet with olive oil.
Saute for about five minutes.
Flavor mixture with white pepper and add to eggplant in the mixing bowl.
Gently mix everything together and let cool. Add garlic salt or powder to taste.
MAKES 10 SERVINGS
Serving size 1 cup; Calories 53; Grams fat 1.7; % of calories fat 29; Beta-carotene 665 IU; Lutein and zeaxanthin 318 mcg; Vitamin C 12 mg; Vitamin E less than 1 IU; Zinc 0.26 mg; Selenium 1 mcg; Manganese 0.228 mg