Courtesy of Sandra Young, OD
Sea Buckthorn Smoothie
Serves 1
The sea buckthorn berry is a superfood powerhouse for overall eye health and wellness. It is a wonderful source for omega 7 fatty acids. For dry eye support, purchase sea buckthorn juice made from both the pulp and seed oil. It is available for purchase in natural food stores.
Ingredients:
1/2 cup cooked organic thick cut oatmeal, cooled
2 T sea buckthorn juice
3/4 cup fresh or frozen mango chunks
1 tsp cinnamon
1/4 cup water
Directions:
1. Combine all ingredients in a high speed blender.
2. Blend until smooth.
Tips & Variations: Make a full recipe of oatmeal ahead of time. Allow it to cool. Freeze the oatmeal in silicone ice cube trays. When frozen, remove the oatmeal iced cubes and seal in an airtight plastic freezer bag. Substitute fresh or frozen blackberries, raspberries or peaches for the mango chunks. To add more protein to this smoothie, add 1 scoop of your favorite protein powder.
Nutritional facts per serving: calories 170kcals; total fat 3.0g; saturated fat 0.3g; cholesterol 0mg; sodium 68mg; total carbohydrates 36g; dietary fiber 4g; sugars 20g; protein 3g; vitamin A 18%*; calcium 7%*; vitamin C 134%*; iron 23%*
Dry eye support: 18mg omega-3 fatty acids, 250mg omega-6 fatty acids, 220mg omega-7 fatty acids, 190mg omega-9 fatty acids; vitamin A, lutein+zeaxanthin; B6, folate; vitamins C, E, K; copper, dietary fiber; phytonutrients: cinnamic aldehyde, cinnamaldehyde, eugenol
Matcha Green Tea Tabbouleh
Ingredients:
1 recipe Matcha Green Tea Quinoa
3/4 cup red onion, small dice
1 cup English or Persian cucumbers, small dice
1 jalapeno, seeded, ribs removed, finely diced
1 cup Italian flat leaf parsley, chopped
1 cup tomatoes, small dice
1 large garlic clove, finely minced
1/4 cup extra virgin olive oil
2 T lemon juice
1/2 tsp sea salt
1/4 tsp black pepper
Directions:
1. Place all ingredients in a mixing bowl. Stir to combine.
2. Serve or store refrigerated up to 3 days.
Nutritional facts per serving: calories 308kcal; total fat 16.4g; saturated fat 2.1g; cholesterol 0mg; sodium 602mg; total carbohydrates 34g; dietary fiber 5g; sugars 8g; protein 3g; vitamin A 42%*; calcium 8%*; vitamin C 70%*; iron 21%*
Dry eye support: vitamin A, beta carotene, lycopene, lutein+zeaxanthin; vitamins B1 (thiamin), B2 (riboflavin), B6, folate; vitamins C, E; iron, zinc, copper, selenium, dietary fiber, complete protein; phytonutrients: ECGC, allicin, benfotiamine
Matcha Green Tea Quinoa
Serves 4 (makes 3 1/2 cup)
Ingredients:
1 cup quinoa, very well rinsed and drained
1 1/4 cups water
1/2 tsp sea salt
1 1/2 tsp matcha green tea
Directions:
1. Add quinoa, water and salt to a saucepan. Bring to a simmer over medium high heat.
2. Reduce the heat to low and stir in the matcha tea. Cover and cook 12-15 minutes until water has absorbed.
3. Remove from heat. Keep covered and let rest for 10-15 minutes.
4. Using a fork, fluff quinoa before serving.
Nutritional facts per serving: calories 158kcal; total fat 2.6g; saturated fat 0.3g; cholesterol 0mg; sodium 295mg; total carbohydrates 27g; dietary fiber 3g; sugars 0g; protein 6g; vitamin A 0%*; calcium 3%*; vitamin C 0%*; iron 11%*
*Percentages provided are based upon Percent Daily Values for a 2000 calorie/day diet. An individual’s PDV may be higher or lower depending upon the calorie needs.
