Healthy Vision Recipes

Published on:
series of healthy dishes

Squash Ribbons With Lemon and Parmesan

This elegant side dish is simply dressed and loaded with flavor and vitamin A to support your vision and immune system.

Ingredients

  • 3/4 pound yellow squash and zucchini
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 ounce Parmesan cheese, shaved
  • Kosher salt and pepper

Instructions

  • Cut the squash and zucchini into long, thin strips using a vegetable peeler (discard seedy cores).
  • ​Place in a large bowl.
  • Add the oil, lemon juice, Parmesan, 1/4 teaspoon salt, and 1/4 teaspoon pepper and toss gently to combine. Serve immediately.

Makes 2 servings.


 

Carrot “Fries”

Packed with Vitamin A, flavorful carrot “fries” are an easy side dish to serve with any spring meal.

Ingredients

  • 2 lbs carrots scrubbed and peeled if desired
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp paprika
  • 1/8 tsp cayenne pepper

Instructions

  • Preheat the oven to 425°F. Line a baking sheet with foil or parchment. Set aside.
  • Slice carrots into even-sized “fries.” Toss with olive oil and spices. Transfer to foil-lined baking sheet.
  • Bake in preheated oven for 10 minutes. Carefully stir the carrots and return to oven. Bake another 10-15 minutes until carrots are roasted. If desired, broil for a few minutes to get even crispier textured “fries.”
  • Serve with ketchup or other sauce if desired. Enjoy!

Makes 4 servings.


 

Italian Soup

Studies suggest that eating green leafy vegetables decreases the risk of glaucoma.

Ingredients

  • 1- 19 ounce can cannellini beans
  • 1 1/2 tablespoons extra virgin olive oil, divided
  • 1/2 medium onion, halved and sliced
  • 2 cups Savoy cabbage
  • 1 1/2 cloves garlic, minced, plus 1/2 garlic clove
  • 2 2/3 cups reduced-sodium chicken or vegetable broth
  • Freshly ground pepper to taste
  • 4 - 1/2 inch thick slices day-old whole-wheat country bread
  • 1/2 cup grated fontina or Parmesan cheese

Directions

  • Mash 3/4 cup of beans with a fork.
  • Heat 1 teaspoon oil over medium heat in a Dutch oven or soup pot. Add onion and cook, stirring often, until softened and lightly browned, 2 to 3 minutes. Add cabbage and minced garlic; cook, stirring often, until the cabbage has wilted, 2 to 3 minutes. Add broth, mashed beans and whole beans; bring to a simmer. Reduce heat to medium-low, partially cover and simmer until the cabbage is tender, 10 to 12 minutes. Season with pepper.
  • Shortly before the soup is ready, toast bread lightly and rub with the cut side of the garlic clove (lightly or heavily depending on taste). Divide toast among 4 soup plates. Ladle soup over the toast and sprinkle with cheese. Drizzle about 1 teaspoon oil over each serving. Serve immediately.

Tips

To Make Ahead: Prepare through Step 2. Cover and refrigerate for up to 2 days. Reheat on the stovetop.

Makes 4 servings.


 

 

Baked Zucchini Chips

A tasty, healthier alternative to potato chips, zucchini chips are light, crisp, and easy to make! Only a few minutes of prep time needed and the oven does the rest!

Ingredients

  • 2 large zucchinis, thinly sliced
  • 1 tablespoon olive oil sea salt to taste.

Directions

  • Preheat oven to 250 F.
  • Arrange sliced zucchini on a baking sheet. Drizzle lightly with olive oil and sprinkle lightly with sea salt.
  • Bake in the preheated oven until completely dried and chip-like, about one hour per side. Allow to cool before serving.

* Note: You can also use baking spray instead of olive oil.

Serves 2.

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