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Yummy Eye Friendly Recipes A number of studies on nutrients and eye health have indicated that diet can benefit our long term eye health. As part of our Save our Sight Month, the New Zealand Association of Optometrists and Visique McClelland Optometrists are promoting the importance of good nutrition in eye health. On the following pages we have included Eye Friendly recipes for you to download, use and share with family and friends. The easiest way to start eating for eye health is to follow the 5 Plus a Day Rule for fruits and vegetables. Go for colour! Load up on vitamins, minerals and antioxidants. Eat very little saturated fats and vegetable oils (including marjarine). Look for foods with vitamin A, C and E, Zinc, and Omega-3 Fatty acids. Email one of your own Eye Friendly Recipes to recipe@myvisique.co.nz and you could win a Free pair of Sunglasses. All you have to do is share one of your own recipes that include a few of the recommended fruit and vegetables listed on the next page. Full Terms and Conditions available on the last page. Good luck and enjoy eating healthy. Thank you for visiting our website www.myvisique.co.nz Visique McClelland Optometrists Pukuatua Street, Rotorua Ph: 348 5288 Ingredients 1 tsp Curry Powder 2 Cloves Garlic 75g Butter 2 teaspoons Vegetable Stock 1 Cup Water 3 Cups Milk 1/4 Cup Cream Sour Cream Sharon’s Curried Kumara & Sour Cream Soup Serves: 4 Crush garlic and mix with curry powder and butter in a large saucepan. Slice peeled kumara into cubes then add to the saucepan and brown for 3 minutes without browning. Add water and stock, cover and cook for 10 minutes or until kumara is nice and tender. Once the kumara is cooked mash or puree in the blender. Once smooth and without lumps add a little milk, then cream. Reheat on low to medium. Do not boil. Serve with a nice dolop of sour cream to go. Enjoy! Thank you for visiting our website www.myvisique.co.nz Visique McClelland Optometrists Pukuatua Street, Rotorua Ph: 348 5288 Ingredients 4 Medium Kumara 4 small courgettes 1 Capsicum 4 Lean Steak Mushrooms Gravy Olive Oil Lean Steak, Kumara, Courgette & Gravy by Tony Serves: 4 If you love kumara and gravy this dish is a real treat for all and can be dressed to impress! Rinse courgettes and chop ends off. Slice down the middle. Place in a steam dish with a small amount of water. Peel kumara and place on element with water to boil until soft. While the kumara is simmering heat Olive Oil in a pan. Heat to high, once hot place steak in the pan and cook to your preference. While the steak is cooking add peeled mushrooms and capsicum slices into the pan. Place the courgettes in microwave and cook for 6 minutes or until well cooked. Mash the kumara, adding a little bit of milk, butter and salt to taste. Avoid adding too much at once. Place aside. Check steaks and once cooked to your preference place onto warmed plates. Place kumara mash onto of steak. Place courgette strips on top of steak. Place mushroom and capsicum slices on top and dress in gravy. Packet gravy is easy and often tasty and convenient. Enjoy! Thank you for visiting our website www.myvisique.co.nz Visique McClelland Optometrists Pukuatua Street, Rotorua Ph: 348 5288 Ingredients 2 avocados 0.5 lemon, juiced 20 g chopped onion 3 g salt 30 ml olive oil Guacamole by James Avocados are one the most nutrient-dense foods that exist, so it’s no wonder they’re great for your eyes. They contain more lutein than any other fruit. Lutein is important in the prevention of macular degeneration and cataracts. They are also a great source of other important eye nutrients such as vitamin A, vitamin C, vitamin B6, and vitamin E. Cut the avocados into halves. Remove the seeds, and scoop out the pulp into a small bowl. Use a fork to mash the avocado. Stir in lemon juice, onion, salt, and olive oil. Cover the bowl, and refrigerate for 1 hour before serving. Thank you for visiting our website www.myvisique.co.nz Visique McClelland Optometrists Pukuatua Street, Rotorua Ph: 348 5288 Ingredients 4 Bananas ripe 4 Kiwifruit 2 Glasses of Orange Juice 20 Frozen Boysenberrys 1-Minute Berry Smoothie by Aleisha Serves: 4 Large Glasses Peel and slice Bananas into your Mixer. Add the peeled and sliced kiwifruit. Then add frozen boysenberries and orange juice. Pulp for 1 minute. Enjoy fresh or bottle in a clean and air-tight bottle container for later. Very tasty and easy. Can be dressed up by pouring into champaign glasses with frosted edges and a slice of mint on top to go! Enjoy! Thank you for visiting our website www.myvisique.co.nz Visique McClelland Optometrists Pukuatua Street, Rotorua Ph: 348 5288 Ingredients 3 Cloves Garlic 1 Large Onion 2 Tablespoons Olive Oil 2 Brocoli 2 Kumara 3 Courgettes 1 Carrot 1/4 Cauliflower 1 teaspoon curry 1 Tablespoon Cornflour 425gm Tomatoe Puree Chicken Stock Chunky Vegetable & Tomatoe Soup by Barbara Serves: 6-8 or can be freezed Prepare Chicken Stock: Dissolve 5 teaspoons of chicken stock in 5 cups of water. Crush, peel and mash the garlic. Slice or ring onions. Heat oil in the pan (large saucepan). Add garlic and onion until becomes clear. Stir in prepared vegetables and cover. Saute until tender without browning, stirring occasionally. Add curry powder and flour and cook for 30 seconds. Gradually add tomatoe puree, stirring constantly. Stir in chicken stock, cover and bring to boil, then simmer gently until all vegetables are cooked. Season with salty and pepper to taste. Garnish with chopped parsley if available. Thank you for visiting our website www.myvisique.co.nz Visique McClelland Optometrists Pukuatua Street, Rotorua Ph: 348 5288 NZAO Top 10 Foods for Eye Health 1. Leafy Dark Greens like silver beet, spinach, puha and dark salad greens. 2. Berries (black, blue and red). 3. Orange, Yellow and Red fruits: citrus fruits, apricots, persimmon, plums, rockmelon, watermelon and tomatoes. 4. Orange, yellow and red vegetables: pumpkin, carrots, sweet corn and kumara. 5. Cruciferous vegetables: pumpkin, carrots, bok choy and brussel sprouts. 6. Fish, particularly shellfish, and “fatty” fish like tuna, salmon and sardines - fresh or canned. 7. Nuts, raw or dry roasted - walnuts, brazils, almonds and pine-nuts. 8. Beans. 9. Lean meats. 10. Olive oil - to make dressing and for cooking! Thank you for visiting our website www.myvisique.co.nz Visique McClelland Optometrists Pukuatua Street, Rotorua Ph: 348 5288 Terms and Conditions Prizes: One pair of Maui Jim Sunglasses valued up to $200 to be won during the month of September 2009. How can I Enter the Prize Draw? Entry is open to all Visique McClelland Optometrists patients and new customers that have visited our website and uploaded an Eye Friendly Recipe during the month of the draw. When will the Prize Draw take Place? The prize draw will take place during the first week of the following month. How will Entrants and the Winner be notified? The winner will be notified on the following working day by phone therefore it is important to make sure we have your current contact details up to date. Terms & Conditions Entries are limited to one and require you to have uploaded to our website an Eye Friendly Recipe during the month of the draw. Winners agree to the use of their full name to confirm the winner of the Prize Draw. Details of the draw will be published on the Visique McClelland Optometrists website. Prizes are are at the full discretion of Visique McClelland Optometrists. Enquiries regarding the Prize Draw should be directed to Management, Visique McClelland Optometrists, 1129 Pukuatua Street, Rotorua, Phone: 07 348 5288. Thank you for visiting our website www.myvisique.co.nz Visique McClelland Optometrists Pukuatua Street, Rotorua Ph: 348 5288
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