Healthy Salads And Dressings For Better Eyesight
Salads are an excellent source of beta-carotene, lutein, and zeaxanthin, and you should eat two a day. Make them a part of every lunch and dinner you have, unless your doctor has instructed you not to eat salads. (If you are taking Coumadin, which is a blood thinner, check with your doctor before eating two salads a day. Also, certain gastrointestinal disorders limit raw vegetable intake.)
A simple salad of a half-ounce each of spinach and leaf lettuce, and one medium tomato, contains 1,774 IU of betacarotene and 1,804 mcg of lutein and zeaxanthin. Add one carrot, and the beta-carotene content increases to 36,338 IU. It is as simple as this: Eat two such salads and you can meet your minimum dietary requirement of beta-carotene, lutein, and zeaxanthin for the day.
Because of the tremendous benefit of salads, you can be a little lenient with the calorie and fat content of dressings. The benefit of eating two salads a day far outweighs the downside of a few more calories and a little fat. For optimal benefit, however, fat-free dressings are best. Buy them at the supermarket, or make them yourself. To reduce the fat Content of your dressing, reduce the amount of oil you use, or eliminate it altogether.
Use a variety of salad dressings to liven up the dish and take the monotony out of eating two a day. Here's an easy Way to make the base for your own:
Make a mixture of 3 parts good balsamic (or white or red wine) vinegar to 1 part virgin olive oil. Add water to dilute, about half the amount of vinegar you started with. Add a dash of spices, such as dill and basil, and a squeeze of lemon (fresh spices are best, but dried ones will work as well). Add salt and pepper to taste, and a dash of garlic. A spoonful of Dijon mustard makes a great addition. A small spoonful of honey or sugar will reduce the sharp taste of the vinegar, and will balance the flavors. Mix together.
Now you can start creating your own dressings. Remember, the less oil you use, the less fat you take in and the better it is for you.
To keep the amount of salad dressing at a minimum, gently toss the salad mix in a large bowl with a vinaigrette or other dressing of your choice, then serve the salad in a platter or in individual bowls. This uses less dressing than topping an individual salad.
Vinaigrettes make an excellent seasoning for fish, chicken, vegetables, rice, or pasta and can be served warm as well as cold.
Honey Di-Jon Mustard Dressing
... Healthy Salads And Dressing Recipe #1
3/4 cup Dijon mustard
1/4 cup fresh dill
1/4 cup fresh basil
1/4 cup white vinegar
1/2 cup honey
1/4 cup canola or olive oil
1 and 1/4 cups water
Blend mustard, herbs, white vinegar, and honey in a blender or food processor. With machine on high setting, slowly add oil in a thin stream, then add water. The dressing should be about the consistency of mayonnaise. If it is too thick, add more water.
MAKES 3 cups
Serving size 2 tablespoons; Calories 71; Grams fat 5.1; % of calories fat 64; Beta-carotene 27 IU; Lutein and zeaxanthin 6 mcg; Vitamin C less than 1 mg; Vitamin E 1 IU; Zinc 0.131 mg; Selenium 5 mcg; Manganese 0.038 mg
... Healthy Salads And Dressing Recipe #2
An excellent choice. This dressing can be refrigerated, as it stores well.
Ingredients2 tablespoons Dijon mustard
1 tablespoon extra virgin olive oil
3 tablespoons balsamic vinegar
1/2 tablespoon each chopped thyme, oregano, and basil
1 shallot, chopped
salt and pepper
Whisk all ingredients together; taste; add salt and pepper to suit. Store covered in refrigerator.
MAKES 3/8 CUP
Serving size 2 tablespoons; Calories 73; Grams fat 5.255; % of calories fat 64; Beta-carotene 21 IU; Lutein and zeaxanthin 0 mcg; Vitamin C less than 1 mg; Vitamin E less than 1 IU; Zinc 0.153 mg; Selenium 0 mcg; Manganese 0.006 mg
Tropical Blend Creamy Dressing
... Healthy Salads And Dressing Recipe #3
A light, sweet-tart dressing that is creamy and tasty. Using alternatives to fats and oils, the dressing is made with pureed fruits and nonfat plain yogurt. The flavors go well with dark leafY salads and bitter greens.
Ingredients1/2 cup fresh-squeezed orange juice
3 ounces ripe fresh mango, papaya, guava, or apricots, peeled, with seeds removed
1/3 cup white wine vinegar
1/2 teaspoon mace
1/4 teaspoon white pepper
1/2 cup plain nonfat yogurt
1/2 small banana (optional, adds a wondeiful subtle flavor)
Blend all ingredients in a blender or food processor until thoroughly smooth. Pour into a small bowl and chill for a few hours. Serve over salad. Garnish your salad with mandarin orange segments for a different look. This dressing should be used right away to ensure fresh quality.
MAKEs 6 SERVINGS
Serving size 2 ounces (4 tablespoons); Calories 40; Grams fat 0.173; % of calories fat 4; Beta-carotene 601 IV; Lutein and zeaxanthin 0 mcg; Vitamin C 15 mg; Vitamin E less than 1 IV; Zinc 0.219 mg; Selenium 5 mcg; Manganese 0.024 mg
Tomato Basil Vinaigrette Drassing Recipe
... Healthy Salads And Dressing Recipe #4
we replaced the oil used in standard vinaigrette with fresh herbs and vegetables, transformed to make a light and flavorful alternative to the standard dressing. This dressing falls into all the categories fOr vitamin C, beta-carotene, and lutein and zeaxanthin, and it goes well with Boston, Bibb, or romaine lettuce. For an interesting zip, add a little fresh ginger.
3 teaspoons canola oil
2 cloves garlic, minced
1/2 small red onion, peeled and finely chopped 2 tablespoons tomato paste 3 ripe large tomatoes, peeled, seeded, and chopped 2 tablespoons fresh basil, finely chopped 3 teaspoons cilantro, finely chopped 1 teaspoon tarragon, finely chopped 1/2 cup balsamic vinegar
In a medium saute pan, heat the oil and add the garlic and onion. Cook until an aroma begins to rise. Add the tomato paste and saute briefly. Do not allow it to brown. Add the tomatoes, and simmer until the mixture reduces by one-quarter. Reducing the liquid will concentrate the flavors. Allow the tomato mixture to cool slightly, then puree in a blender until smooth. Add fresh herbs and vinegar when completely cooled, and adjust seasoning.
MAKESs ABOUT 1 CUP
Serving size 2 ounces (4 tablespoons); Calories 85; Grams fat 3.801; % of calories fat 40; Beta-carotene 837 IU; Lutein and zeaxanthin 95 Illcg; Vitamin C 23 mg; Vitamin E 2 IU; Zinc 0.212 mg; Selenium 1 mcg; Manganese 0.203 mg
Tuna Salad With Tropical
... Healthy Salads And Dressing Recipe #5
An excellent source of beta-carotene, this is excellent on pita bread as a sandwich, or as a dip for snacks.
2 No. of 6-and-1/2-ounce cans white tuna in water, drained
1 cup papaya, peeled, seeded, and diced
1 cup mango, peeled, seeded, and diced
1 cup celery, chopped
1 cup shredded carrots
1/4 cup chopped green onions 1/4 cup chopped red onion
3/4 cup low-fat mayonnaise
1 teaspoon curry powder
1 bunch collard greens, washed and set aside
Combine tuna, papaya, mango, celery, carrots, chopped green onions, and red onion in a bowl. Combine the mayonnaise and curry powder in a small bowl. Add to the tuna mixture and toss gently to mix. Cover and chill. Spoon the salad into a serving dish lined with collard greens.
MAKEs 8 SERVINGS
Serving size 3/4 cup; Calories 195; Grams fat 9.006; % of calories fat 41; Beta-carotene 9,259 IU; Lutein and zeaxanthin 541 mcg; Vitamin C 35 mg; Vitamin E 4 IU; Zinc 0.333 mg; Selenium 34 mcg; Manganese 0.063 mg
Thai Chicken Salad
... Healthy Salads And Dressing Recipe #6
Great with steamed rice. If you have a sweet tooth, this salad is for you. An excellent source of beta-carotene and vitamin C.
Ingredients1/2 cup marmalade
1/2 cup lime juice
1 teaspoon chopped ginger
1 teaspoon ground nutmeg
1 dash Tabasco sauce
In a small saucepan, melt marmalade over low heat, gradually blending in lime juice, ginger, nutmeg, and Tabasco sauce. Heat olive oil in skillet and brown the chicken, then add papaya and carrots and blend with the marmalade mixture. Cook over medium heat for 6 to 8 minutes. Spoon on serving dish and sprinkle with fresh cilantro.
MAKEs 4 SERVINGS Serving size gtz cups; Calories 477; Grams fat 4.235; % of calories fat 8; Beta-carotene 17,149 IU; Lutein and zeaxanthin 0 mcg; Vitamin C 181 mg; Vitamin E 6 IU; Zinc 2.045 mg; Selenium 2 mcg; Manganese 0.567 mg