Live Right, Save Sight

Eat for Your Eyes Recipe Contest Winners

FIRST PLACE

Savory Mushroom, Tomato, and Kale Spaghetti Squash

Ingredients:

1 Medium Spaghetti Squash

1 oz Dried Mushrooms

2 tbsp extra-virgin olive oil

3 cloves garlic (minced)

1 cup white onion (minced)

2 cups cherry tomatoes (rinsed and halved)

2 tsp black pepper

2 tsp basil (dried)

1 tsp cilantro (dried)

1/4 tsp nutmeg

1/4 tsp garlic powder

10 oz Kale (washed, chopped, de-stemmed)

1/2 cup water

2 tbsp lemon juice

1 tbsp whole flaxseeds 

Grated low-fat parmesean cheese (optional, to lightly sprinkle on top of dish)

*Optional: Add 4-6 oz (per person) of grilled tofu, chicken or shrimp if desired

Instructions:

1.       Preheat the oven to 350 degrees.  Cut the squash in half (lengthwise), remove the seeds with a spoon place on a baking sheet (with flesh side up).  Place squash in Oven for 30-40 mins until tender. 

2.       While the squash is cooking, rinse the mushrooms with luke warm water, then place in bowl and cover with hot water for 10-15 min to rehydrate mushrooms.  Set aside.

3.       Heat the olive oil in a medium pan over medium heat.  Add the garlic and simmer for 2 mins, stirring to ensure garlic doesn't burn.

4.       Add the onion and sautee for 5 minutes until onion is soft.

5.       Add the tomatoes, black pepper, basil, cilantro, nutmeg, and garlic powder.  Sautee with frequent mixing for 5 minutes or until the tomatoes are soft.

6.       Add the kale and water.  Stir constantly evenly heat the kale until it is wilted.

7.       Drain mushrooms in strainer, and add to pan with kale and tomatoes.  Add lemon juice and continue to sautee for 3 minutes. *(Optional: Add cooked chicken or shrimp in this step)

8.       Remove squash from the oven, and using a fork, scrape the inside of the squash lengthwise to pull the squash apart into "spaghetti strands."

9.       Place portion of squash on the plate, add generous portion of Kale mixture.  Sprinkle with grated low-fat parmesan and whole flaxseeds.

This recipe replaces high-glycemic index pasta and tomato sauce with low-glycemic index and high fiber spaghetti squash.  It includes numerous eye healthy ingredients like kale, tomatoes, and flaxseed, which provides ample amounts of Vitamin A, Vitamin C, Lutein/Zeaxanthin, and Omega-3 fatty acids which nourish the eyes.  Additionally, the onion and garlic which give the dish such great flavor, also supply natural anti-inflammatory properties.   Whether eaten as a low-carb side dish or as a vegetarian or carnivorous entree (when adding grilled tofu, chicken or shrimp), this recipe provides a colorful, delicious, and nutritious meal.

SECOND PLACE

Seared Sirloin with a Tomato & Spinach Garnish

Ingredients:

1 - 1/5 pounds of beef, top sirloin steak, cut 1 inch thick

1 pint of fresh grape tomatoes

3 cups of fresh baby spinach

3 Tablespoons of olive oil

3 cloves of fresh garlic, minced

1 teaspoon of dried oregano

2 cups of whole wheat pasta (Penne)

Instructions:

1.       Bring small pot of water to boil and add 2 cups of whole wheat pasta (Suggest penne noodles).  Cook until softened.  Cover with lid to remain warm and set aside.

2.       Heat a large frying pan on the stove top.  Place beef top sirloin steak in the center of the frying pan on medium heat.  Leave for 3-5 minutes and flip only when the steak begins to loosen from the pan by itself.  Sear the other side until the internal temperature of the steak reaches 145 degrees. Remove steak from frying pan and tent steak with foil on a clean plate to keep warm.

3.       Add 3 tablespoons of olive oil to the large skillet and return to medium heat.  Add 1 pint of grape tomatoes that have been sliced in half.  Add dried oregano.  Cover pan with lid to allow the trapped heat to wilt the tomatoes, stir occasionally.   Allow for 5 minutes to wilt tomatoes.  Add in the 3 cups of spinach and 3 minced cloves of garlic and cover for 1-2 minutes until spinach is wilted.  Remove from heat.

4.       Prepare two plates with 1 cup of whole grain pasta each.  Top with sliced top sirloin steak (sliced against the grain) and garnish with wilted tomato & spinach.

The meal is balanced with 1/3 of the portion being whole grain pasta as a source of high fiber carbohydrates.  Another 1/3 of the dish is lean, high quality protein in the form of lean beef top sirloin steak.  This lean beef is also an excellent source of zinc.  The final 1/3 of the dish is a combination of vitamin c-rich tomatoes and lutein-rich spinach.  Garlic and oregano are added for additional flavor and a moderate amount of olive oil was used when wilting the vegetables, providing an additional source of monounsaturated fats, which are also found in lean beef.

 

THIRD PLACE

Paymaun's Organic Rainbow Salad

Ingredients:

All Organic Ingredients 

1 Cup Kale

1 Cup Spinach

1 Whole Carrot - Peeled & Diced

1/2 Cup Broccoli - Diced into florets

1 Celery Stalk - Diced 

1 Red Bell Pepper - Diced

1 Cherry Tomatoes - Diced in half

1/2 Avocado - Minced & Diced

1/2 Red Onion - Minced & Diced

1/2 Cup Cauliflower - Diced into florets

1 Yellow Zucchini - Minced & Diced

1/4 cup Quinoa

1/4 cup Lentils

1/2 cup Red cabbage - Minced & Diced

1/2 cup Cilantro

1/4 cup Dill 

Add some cooked Chicken, Turkey or Salmon if you like (I do!), your choice! 

Salad Dressing:

 4 Lemons - Squeezed

4 Table spoons of Extra Virgin Olive Oil

1 Table Spoon of Dijon Mustard

1 Tea Spoons of Apple Cider Vinger

1 Tea Spoon of Tumeric

Add Salt & Pepper to taste

Instructions:

In separate skillets boil some hot water & organic (low sodium) vegetable broth (mixed 50/50). Cook Quinoa and Lentils Separately for about 15-20 minutes until they are tender. After those are cooked, let it cool to room temperature. In the meantime as your quinoa and lentils are cooking, add all dry ingredients of salad in a bowl. Then add your quinoa & lentils once they are ready & cooled down. Then add salad dressing ingredients to the bowl. Mix well, I'm talking for at least 2 minutes of mixing to make sure all flavors & ingredients are equally distributed!  Enjoy!

It's organic, it's heart healthy, its fibrous & its really food, real ingredients & its delicious!