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IMPROVE YOUR VISION NATURALLY

THROUGH A HEALTHIER DIET, LIFESTYLE AND VISION EXERCISES

NUTRITION AND VISION

PUBLISHERS NOTE: Every effort has been made to ensure that the information contained in this ebook is complete and accurate. However, neither the publisher nor the author is engaged in rendering professional advice or services to the individual reader. The ideas, procedure, and suggestions contained in this ebook are not intended as a substitute for consulting with your health professional. All matters regarding your health require medical supervision. Neither the author not the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this ebook. Further, the publisher does not have any control over and does not assume any responsibility for author or third-party websites or their content.


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Table of Contents

INTRODUCTION .........................................................................3

What Is A Healthy Vision Diet?....................................................................................................................4

Foods Beneficial for Eye Health....................................................................................................................5

An Overview of the Essential Vision Nutrients ...........................................................................................7

Vitamin C: Vision Benefits, Dietary Reference Intake, Natural Food Sources .......................................9

Vitamin E: Vision Benefits, Dietary Reference Intake, Natural Food Sources......................................11

Vitamin A and Carotenoids: Vision Benefits, Dietary Reference Intake, Natural Food Sources ........13

Lutein & Zeaxanthin: Vision Benefits, Dietary Reference Intake, Natural Food Sources ...................15

Essential Fatty Acids: Vision Benefits, Dietary Reference Intake, Natural Food Sources ...................17

Zinc: Vision Benefits, Dietary Reference Intake, Natural Food Sources................................................19

How To Plan A Healthy Vision Diet?.........................................................................................................21

Fruits Beneficial for Eye Health .................................................................................................................26

Vegetables Beneficial for Eye Health .........................................................................................................28

Vegetable and Fruit Juices for Better Eyesight.........................................................................................30

Meat and Fish Beneficial for Eye Health ...................................................................................................32

Foods Bad for Your Vision..........................................................................................................................34

5 Steps For A Successful Vision Diet ..........................................................................................................36

Healthy Vision Diet Checklist .....................................................................................................................38

Vision Menu Planning Tips .........................................................................................................................40

Sample Vision-Friendly 7 Day Menu .........................................................................................................41

Breakfast Recipes .........................................................................................................................................42

Salad & Side Dish Recipes...........................................................................................................................47

Main Dish Recipes........................................................................................................................................54

Dessert & Drink Recipes .............................................................................................................................59


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INTRODUCTION Your long-term health primarily depends on your diet. The same rule fully applies to

your eyesight - nothing has greater impact on your vision health than your food choices

and habits.

Maintaining a balanced and varied healthy diet and adding certain “eye” nutrients to it

can help you preserve your natural vision for much longer and significantly lower the risk

of various eyesight disorders.

There have been a lot of discussions about the relationship between food and vision.

Many scientists, ophthalmologists and public health specialists are working on

discovering the exact mechanisms in which various food types are affecting eyesight.

Many studies and clinical trials held over the last 20 years have proven that many foods

can prevent or delay the progression of certain eye disorders while other can increase the

risks of their occurrence.

For instance, a recent research of the United States Department of Agriculture (USDA)

Research Service found that “… consuming a “high glycemic-index” diet over a long

period of time is associated with a higher risk of developing the early stages of a major

eye disease - age related macular degeneration, or AMD.” In other words, eating too

much quickly digestible carbohydrate foods such as candies, directly damages the eye.

When it comes to improving your eyesight naturally, nothing can take the place of a

healthy, well-balanced diet. Adding certain nutrients to your daily menu can help you

preserve your vision, delay the progression of your existing eye disorders, relive some of

their symptoms and lower the risks of developing more serious eye conditions.

Many foods are known to have positive influence on eye health. Their beneficial effects

are due to the vitamins, minerals and microelements these foods contain. Figuring out

which foods you need to incorporate in your daily diet and which to leave out is only

possible if you learn which nutrients are of importance to your eyes and which food types

contain them.


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What Is A Healthy Vision Diet?

A healthy vision diet is a diet that helps maintain or improve your eye health. Such diet is

vital for lowering many vision health risks, as well as lowering the risks of various

general health chronic illnesses that may also impact vision (obesity, diabetes, heart

disease, high blood pressure).

A healthy vision diet needs to provide you with sufficient yet balanced quantities of

macronutrients - carbohydrates, proteins and fats. It must also provide you with adequate

amounts of essential eyesight nutrients that your body cannot create - vitamins, minerals,

microelements and essential fatty acids.

The first step to planning and sticking to a healthy vision diet is to make yourself familiar

with the basic requirements of such diet. There are numerous dietary recommendations,

devised by medical and government institutions. The World Health Organization (WHO)

advocates 5 easy dietary recommendations that are easy to follow and can help you

greatly improve your vision health and your overall health.

World Health Organization Recommendations for a Healthy Diet

• Achieve energy balance and a healthy weight.

• Limit energy intake from fats. Shift fat consumption away from saturated and fats

and replace them with unsaturated fats. Avoid foods containing trans-fats.

• Increase the consumption of fruits and vegetables, whole grains and nuts.

• Limit the consumption of sugars.

• Limit the consumption of salt (sodium).


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Foods Beneficial for Eye Health

Maintaining a healthy well-balanced diet means much

more to your eyes than any other natural eyesight

improvement technique you may use. “Feeding” your

eyes with the nutrients they need will ensure your vision

remains great for many years to come. Those, suffering

from an eye disorder should be even more concerned of

what and how they eat because many foods and eating

habits are directly linked to slowing or speeding up the

progression of various eye disorders.

When we talk about foods beneficial for eye health, we

actually discuss which nutrients are essential to

maintaining the proper functions of the eyes. Learning how to create a vision healthy diet

starts with learning, which those nutrients are.

Let’s take a quick look at what the food we eat contains.

There are there main groups of nutrients contained in food - carbohydrates (sugars),

proteins and lipids (oils). The human body needs all of these three groups of nutrients in

order to survive. Apart from the above-mentioned groups of nutrients, there are also

vitamins, minerals, microelements and essential fatty acids - each one represents a group

of specific chemical compounds without which human life would be impossible. It is

these special chemical compounds that are of greatest importance to eye health and

vision.

• Vitamins. Vitamins are organic chemical compounds needed in minor quantities

by the human organism. Regardless of the minor amount of vitamins required, life

would be impossible without them. Since they participate in many of the major

processes taking place in the body, even the slightest imbalance can lead to

serious health conditions. Many vitamins cannot be produced in sufficient


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quantities by our organism and that is why they must be obtained from our diet.

Many vitamins have direct impact on eye health and visual acuity. Sign up for our

free newsletter to receive our free report featuring detailed information about the

most important vision vitamins.

• Minerals. Minerals are naturally occurring solid chemical substances formed

through various geological processes. Although the human body cannot produce

these substances, we need them to maintain many of its functions. When it comes

to vision, Zinc is one of the most important minerals.

• Microelements. The term “microelements” is used to describe various chemical

compounds having important roles in some of the processes taking place in the

human body. Similar to the minerals, we cannot produce these chemical

compounds and need to obtain them from the foods we ear. Selenium, copper and

chromium are some of the most important eye health microelements.

• Essential fatty acids. The term “essential fatty acids” signifies a group of

chemical compounds needed for human life. Similar to some vitamins, they are

not produced in sufficient quantities by the human body and need to be obtained

through various dietary sources. When it comes to eye health and vision, several

essential fatty acids are of main importance: omega 3 and omega 6 fatty acids.

As you can see, selecting foods beneficial to eye health is actually selecting foods rich in

nutrients beneficial for vision. If you are looking to improve your eyesight naturally, you

need to incorporate adequate amounts of foods containing the vitamins, minerals,

microelements and essential fatty acids.


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An Overview of the Essential Vision Nutrients

Virtually all macro- and micronutrients are important for your vision. They are used for

cell formation, cell development and as energy sources. Moreover, many essential

nutrients participate in various bio-chemical processes that allow proper function of the

vision system.

However, some nutrients are of particular importance for the cells, tissues and organs

comprising your vision system. It is these nutrients that must be in sufficient amounts to

promote vision health, maintain good natural eyesight, protect you from various eyesight

disorders and delay the progression of some of the most common eye illnesses.

Here are the main “eye-friendly” nutrients your daily diet must provide:

• Vitamin C. Vitamin C is of utmost importance for retaining the normal functions

of eye cells and tissues. It lowers the risk of cataract formation and age-related

macular degeneration (AMD).

• Vitamin E. Vitamin E is a powerful antioxidant protecting the eyes from the

negative effects of unstable molecules called free-radicals.

• Vitamin A. Vitamin A bioactive substances are required for vision development

in children and support the normal function of the retina of the eye.

• Lutein & Zeaxantin. From all 600 naturally occurring carotenoids, only Lutein

and Zeaxanthin are found in the human eye. They protect our eyes from harmful

UV and blue wave light rays thus reducing the risk of some of the most common

eyesight problems.


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• Essential Fatty Acids. These special fat molecules are essential for proper visual

development and reduce the risk of various eye disorders such as age-related

macular degeneration.

• Zinc. Zinc is a trace mineral required in very small quantities by the human body.

It is important to vision health as it transports Vitamin A to the retina of the eye.


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Vitamin C: Vision Benefits, Dietary Reference Intake, Natural Food Sources

Vitamin C is one of the main essential nutrients required by your body as nearly all cells

depend on it. It is involved in the synthesis of various physiological substances and

participates in many of the main metabolic processes taking place in the human body.

Vitamin C is responsible for the health of the small blood vessels, including the ocular

blood vessels, teeth, cartridges, gums and the absorption of iron.

Eye cells and tissues need Vitamin C to retain their normal functions. In addition to

promoting natural vision health, scientific evidence suggests that Vitamin C lowers the

risk of developing cataracts, and combined with other essential nutrients can slow the

progression of age-related macular degeneration (AMD) and vision acuity loss.

The body cannot produce Vitamin C and that is why providing an adequate daily intake

of it is of utmost importance.

U.S. Food and Drug Administration (FDA) Vitamin C Dietary Reference Intake

Recommended daily allowance (adult male) 90 mg per day

Recommended daily allowance (adult female) 75 mg per day

Tolerable upper intake (adult male) 2000 mg per day

Tolerable upper intake (adult female) 2000 mg per day

Some health conditions, lifestyle patterns, dietary habits and chronic illnesses lead to the

depletion of Vitamin C much faster than normal. For that reason certain groups of people

(people under stress, smokers, alcoholics, diabetics, pregnant and breastfeeding women,

older adults, athletes) require more Vitamin C than the recommended daily allowance.

Foods of plant origin (fruits, vegetables, herbs) are the main natural source of Vitamin C.

The following table shows some of the foods with the highest Vitamin C content that you

might consider adding to your menu.


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Food Source Amount of Vitamin C (mg/100g)

Rose Hip 2000

Acerola 1600

Green chili peppers 244

Blackcurrant 200

Red pepper 190

Parsley 130

Kiwi 90

Broccoli 90

Brussels sprouts 80

Strawberry 60

Orange 50

Grapefruit 30

Spinach 30

Raw green cabbage 30

Potatoes 20

Apricot 10

Banana 9

Carrot 9

Apple 6

Some animal-based foods can also be used as natural sources of dietary Vitamin C.

Food Source Amount of Vitamin C (mg/100g)

Fried chicken liver 13

Fried lamb liver 12

Fresh goat milk 5

Fresh cow milk 2

Including some of those foods in your daily menu will definitely boost your overall

mental and health status and will greatly enhance your vision health. Since some of the

most common food preparation methods (boiling and baking) can drastically lower the

amounts of Vitamin C in fruits and vegetables, it is best to consume them fresh and raw.


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Vitamin E: Vision Benefits, Dietary Reference Intake, Natural Food Sources

Vitamin E is a group of fat-soluble nutrients with powerful antioxidant properties. It has a

major role for supporting the immune system and the health of cell membranes, and

participates in DNA repair and in other metabolic processes.

Vitamin E is particularly important for maintaining eye health as it protects the cells of

the eye from damage caused by free radicals. Additionally, many scientific studies

suggest that Vitamin E, along with zinc and other antioxidants can reduce the risk of age-

related macular degeneration (AMD) and slower its progression as well as delay cataract

formation.

The human body cannot create Vitamin E. For that reason a healthy vision diet must

include sufficient amounts of foods rich in this essential nutrient.

U.S. Food and Drug Administration (FDA) Vitamin E Dietary Reference Intake

Recommended daily allowance (adult male) 22 IU (15mg) per day

Recommended daily allowance (adult female) 22 IU (15mg) mg per day

Tolerable upper intake (adult male) 1500 IU (1000 mg) per day

Tolerable upper intake (adult female) 1500 IU (1000 mg) per day

The main natural sources of Vitamin E are nuts, seeds, vegetable oils, vegetables and

fruits. The following table includes some of the foods with high content of Vitamin E.

Food Source Amount of Vitamin E (mg)

Wheat germ oil, 1 tablespoon 20,3

Almonds (roasted), 1oz 7,4

Sunflower seeds (roasted), 1 oz 6.0

Sunflower oil, 1 tablespoon 5,6

Hazelnuts (roasted), 1 oz 4,3


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Peanuts (roasted), 1 oz 2,2

Corn oil, 1 tablespoon 1,9

Spinach (boiled), ½ cup 1,9

Peanut butter, 1 tablespoon 1,5

Broccoli (boiled), ½ cup 1,2

Sweet potato (baked medium size) 1,2

Soybean oil, 1 tablespoon 1,1

Kiwi (medium fruit) 1,1

Pumpkin (100gr) 1,06

Mango, ½ cup 0,9

Tomato (medium raw fruit) 0,8

Spinach (raw), 1 cup 0,6


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Vitamin A and Carotenoids: Vision Benefits, Dietary Reference Intake, Natural Food Sources

Vitamin A is a group of substances that have important role in many body processes -

bone growth, reproduction, cell division and cell differentiation, immune system

regulation, and many others. Vitamin A also has a significant part in maintaining the

integrity of the structures of the eye as well as retaining good natural vision.

Vitamin A is primarily necessary for proper function of the retina of the eye - the part of

the eye catching light rays and sending image information to the vision center of the

brain. Vitamin A supports the function of the main retinal cells - rods and cones, assists

in the transformation of light impulses to neuroimpulses and participates in the

transmission of those signals along the optic nerve to the visual center of the brain. In

addition to its general role in retinal function, Vitamin A is part of a special eye pigment

Rhodopsin, responsible for low-light contrast and night vision. Vitamin A also promotes

the health of the surfaces of the linings of the eyes - the conjunctiva.

Lack of Vitamin A can cause severe health and vision complications. In children,

Vitamin A deficiency causes severe vision impairment and blindness, in pregnant women

causes night blindness, in adults - reduced vision acuity (particularly in low light),

dryness of the conjunctiva, corneal damage and blindness.

Maintaining adequate levels of Vitamin A is essential to vision health. The table below

shows the recommended daily allowances of Vitamin A.

U.S. Food and Drug Administration (FDA) Vitamin A Dietary Reference Intake

Recommended daily allowance (adult male) 3000 IU (900 mcg) per day

Recommended daily allowance (adult female) 2310 IU (700 mcg) mg per day

Tolerable upper intake (adult male) 9240 IU (2800 mcg) per day

Tolerable upper intake (adult female) 9240 IU (2800 mcg) per day


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Since Vitamin A is not synthesized in the human body, adequate quantities of this vision

vitamin must be provided with food. Various plant and animal-based foods are great

natural sources of Vitamin A. Adding those foods to your daily menu will not only

enhance your natural vision, but will protect your eyes.

Generally, Vitamin A contained in animal-derived foods (preformed vitamin A) is better

for you as it is ready for use by the body. Vitamin A found in foods of plan origin

(provitamin A) needs to go through certain transformations before the body could utilize

it. Nevertheless, no food type should be excluded in favor of the other, as both preformed

vitamin A and provitamin A play important roles in various body processes. For instance,

some provitamin A carotenoids do not have vitamin activity but are powerful

antioxidants with major role for eye health and vision.

Animal - Based Food Sources Amount of Vitamin A (IU)

Beef liver (cooked), 3 oz 27,187

Chicken liver (cooked), 3 oz 12,325

Milk (fortified), 1 cup 500

Cheddar cheese, 1oz 284

Egg (1 hard-boiled) 140

Plant - Based Food Sources Amount of Vitamin A

Carrot juice (canned), ½ cup 27,567

Carrots (boiled), ½ cup 13,418

Spinach (frozen, boiled), ½ cup 11,458

Kale (frozen, boiled), ½ cup 9,558

Carrots (1 raw) 8,666


Apricot (nectar, canned), ½ cup 1,651

Papaya, 1 cup 1,532

Mango, 1 cup 1,262

Peas (frozen, boiled), ½ cup 1,050

Peach (1 medium fruit) 319


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Lutein & Zeaxanthin: Vision Benefits, Dietary Reference Intake, Natural Food Sources

Lutein and Zeaxanthin are carotenoids of tremendous importance for human eyes and

vision. They protect the eye tissues from free-radical damage, filter harmful high energy

blue wavelengths from the light and maintain proper function of eye cells. Clinical trials

demonstrate that sufficient intake of those two nutrients can lower the risk of various

chronic eye diseases, including age-related macular degeneration (AMD) and cataracts.

Zeaxanthin is mainly concentrated in the central portion of the macula, while Lutein is

found in great concentrations in the peripheral regions of the macula and the rest of the

retina. Both carotenoids acts as natural “sunglasses” as they absorb some of the harmful

ultraviolet and blue wave light in the sunlight and thus prevents the retina from damage.

In addition, Lutein and Zeaxanthin are powerful antioxidants that neutralize the harmful

effect of free-radicals and reduce the oxidative stress in eye tissues.

Since the human body cannot create Lutein and Zeaxanthin, consumption of foods rich in

those carotenoids is essential to a healthy vision diet. Many studies suggest that a dietary

intake of 6-10 mg per day shows positive health results.

The main dietary sources of Lutein and Zeaxanthin are green vegetables, some fruits and

eggs. The table below shows some of the foods with high Lutein and Zeaxanthin content

you may consider adding to your daily.

Food Source Amount of Lutein & Zeaxanthin (mg)

Kale (cooked), 1 cup 23,8

Spinach (cooked), 1 cup 20,4

Collards (cooked), 1 cup 14,6

Turnip greens (cooked), 1 cup 12,2


Corn (cooked), 1 cup 2,2

Green peas (cooked), 1 cup 2,2


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Broccoli (cooked), 1 cup 1,6

Egg (1 hard-boiled) 0,3

Orange (1 medium sized) 0,2

Kiwi (1 medium fruit) 0,1


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Essential Fatty Acids: Vision Benefits, Dietary Reference Intake, Natural Food Sources

Essential fatty acids (ETAs) are components of fat molecules. Two types of ETAs -

omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid) fatty acids have significant

role for human health as they are part of some important biological processes taking place

in the human body.

Omega-3 and omega-6 fatty acids support the immune, cardiovascular, reproductive and

nervous systems. It is interesting that the biological effects of omega-3 and omega-6 fatty

acids depend not only on their overall concentration in the body but on the ratio between

the concentrations of each one.

Two omega-3 fatty acids have shown to have beneficial effect on vision and specifically

on retinal function - Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA).

Docosahexaenoic acid can be found in very high concentration in the retina of the eye

and Eicosapentaenoic acid is needed for the synthesis of DHA. Proper supply of DHA

and EHA is vital for normal visual development in children. In adults, lack of those fatty

acids leads to visual impairment and retinal degradation. Various eye diseases are linked

to omega-3 fatty acids deficiency. Those include Dry eye, diabetic retinopathy and age-

related macular degeneration.

Omega-3 fatty acids cannot be synthesized by the body and must be obtained through

food. Their primary food sources are cold-water fatty fish and marine mammals. Very

small amounts of omega-3 fatty acids can also be found in lean red meats, turkey meat,

black raspberry, and hazelnuts. The table below shows the best dietary sources of omega-

3 fatty acids.

Food Source Amount of omega-3 FTAs (mg)

Salmon (cooked), 3 oz 1800

Tuna (cooked), 3 oz 1300


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Mackerel (cooked), 3 oz 1000

Anchovy (canned in oil), 2 oz 900

Trout (cooked), 3 oz 800

Halibut (cooked), 3 oz 400

Scallops (cooked), 100 g 350

Snapper (cooked), 3 oz 300


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Zinc: Vision Benefits, Dietary Reference Intake, Natural Food Sources Zinc is a trace mineral required in very small doses by the human body. It can be found in

the brain, muscle tissues, bones, liver and kidneys however its highest concentration is in

the retina of the eye and the vascular tissue underneath it (the choroids).

One of the main functions of Zinc in the human body is the transportation of Vitamin A

from the liver to the eye. Lack of Zinc can lead to impaired vision, loss of night vision

and development of cloudy cataracts. Many studies suggest that Zinc can lower the risk

of age-related macular degeneration (AMD) and slower the progression of the disease in

its early stages.

U.S. Food and Drug Administration (FDA) Zinc Dietary Reference Intake

Recommended daily allowance (adult male) 11 mg per day

Recommended daily allowance (adult female) 8 mg per day

Tolerable upper intake (adult male) 40 mg per day

Tolerable upper intake (adult female) 40 mg per day

The human body cannot synthesize Zinc and food is its only source of this essential

nutrient. Various foods contain good amounts of the trace elements and including them in

your daily menu will be greatly beneficial for your vision health. The table below shows

some of the best animal and plant food sources for Zinc.

Food Source Amount of Zinc (mg)

Oysters, raw (6 medium) 76,3

Beef (cooked), 3 oz 5,2

Lamb loin (roasted), 4 oz 4,6

Lobsters (cooked), 3 oz 2,5

Pork (cooked), 3 oz 2,4

Green peas (boiled), 1 cup 1,9

Shrimp (boiled/steamed), 4 oz 1,8

Spinach (boiled), 1 cup 1,37


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Salmon (cooked), ½ fillet 1,3

Asparagus (cooked), 1 cup 0,8

Summer squash (cooked), 1 cup 0,7

Egg (hard-boiled), 1 large 0,5

Swiss chard (boiled), 1 cup 0,5

Maple syrup, 2 tablespoons 0,5


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How To Plan A Healthy Vision Diet?

Now you know which the most important vision nutrients are and which foods are the

best dietary sources of those nutrients. Your next step is to learn how to devise a healthy

vision diet.

The key to creating a healthy vision diet is in following three simple rules:

• Balance

• Variety

• Moderation

If you think about each of them you will realize that a diet beneficial for your eyesight is

not only about what you eat but how you eat, and how much you eat. Most importantly,

a diet that is good for your eyes is ultimately good for your overall health. Let’s look

more closely to each of the above rules.

Balance Your general health and your eye health are directly linked not only to the specific foods

you eat, but to the proportion between the different food groups that comprise each of

your meals. A diet is considered balanced when you choose foods from different food

groups in the correct proportions.

There are four general food groups. Each food group consists of various foods important

for maintaining and enhancing your vision and general health.

• Grains: any food made of wheat, rice, cornmeal, barley or another cereal grain

belongs to this food group. Consuming sufficient quantities of grain foods is

extremely important for your health as they contain B-vitamins, iron and dietary

fibers. Although these nutrients are not directly responsible for your eyesight,


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they support the health of other systems in your body, which contribute to proper

eye function.

There are two types of grain foods – whole grains (whole-wheat flour, bulgur,

brown rice, oatmeal, whole cornmeal) and refined grains (white flour, white rice,

white bread). In general, whole grains and foods made of whole grains are

considered a healthier nutrition choice. These foods retain their natural vitamins

and minerals that are usually depleted during the refinement process. Moreover,

unlike refined grains, whole grain foods digest slowly and do not cause rapid

spikes of blood sugar levels dangerous for eyesight.

• Vegetables: Any vegetable or 100% vegetable juice belongs to this group.

Vegetables are an excellent dietary source of numerous essential nutrients,

including some of the most important eye nutrients. A healthy vision daily menu

should have vegetables with every meal and even in between meals. Do not stick

to only one type of vegetables though; vary your vegetable choices by picking

vegetables of different colors – this way you will know your body is getting

enough of all important nutrients.

• Fruits: any fruit or 100% fruit juice belongs to this group. Similar to vegetables,

fruits are extraordinary natural sources of vitamins, minerals and other essential

nutrients. A study from the Channing Laboratory at Harvard Medical School and

Brigham Women’s Hospital indicates that three or more servings of fruits per day

lower their risk of developing age-related macular degeneration as seniors.

Additionally, fruits are greatly beneficial for our general vision status and overall

health.

• Diary products: all fluid milk products and some foods made of milk belong to

this group. Diary foods are essential for health as they provide your body with lots

of vital nutrients, for instance calcium. To promote your vision health, choose


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low-fat natural diary products and avoid any sweetened milk products (flavored

milk, desserts, sweetened yogurt, etc).

• Protein foods: foods made from meat, poultry, fish, eggs, nuts, dry beans and

peas belong to this group. Protein foods are very important for your overall health

and your eyesight. Many essential vision nutrients are only contained in protein

foods. For instance omega-3 fatty assist are contained in sufficient quantities only

in cold water fish; beef is one of the best sources of zinc; eggs are a great dietary

source of lutein and zeaxanthin; nuts are an excellent source of vitamin E. Go for

organic lean cuts of meat and poultry and avoid processed meats (hams, sausage,

deli meats, etc) as they have lots of added sodium which is bad for your eyes.

Variety A healthy and varied diet can help to maintain a healthy body weight, enhance general

wellbeing and reduce the risk of a number of diseases including eyesight disorders,

cardiovascular diseases, cancer, diabetes and osteoporosis.

Regardless of how beneficial certain food type is, eating only one type of foods may

cause a decline in your general health and eyesight. For instance, by eating only

vegetables and avoiding any meat or fish foods, you are depriving your eyes of various

nutrients essential for your vision.

In addition to balancing your meals by including foods of all four food groups, a healthy

vision diet should include a variety of foods from each of these four food groups every

day.

Maintaining a varied vision diet may sound overwhelming. In fact, there is a simple way

to achieve this effortlessly. All you need to do is to check how varied your current diet is

and make some little adjustments to it.

You can easily do so by using our simple Balance & Variety Diet Checklist included at

the end of this chapter.


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Moderation

No matter how balanced and varied your diet is, eating too much or too little is

potentially dangerous for your vision health.

• Being overweight puts you at greater risk of various diseases. Diabetes and

cardiovascular diseases such as high blood pressure are extremely dangerous to

your eyesight.

• Being underweight weakens your immune system and leaves your body open to

various diseases and infections. Moreover, insufficient food consumption directly

impacts the intake and absorption of vital nutrients - essential amino acids,

vitamins and minerals, which leads to a large number of vision disorders and

general health problems.

It is very hard to generalize how much food per meal a person must consume; individual

food requirements are very specific and vary according to age, gender, lifestyle and any

ongoing health conditions. The easiest ways to achieve moderation are:

• Go for smaller portions. Avoid overeating by consciously serving smaller

portions at home and ordering an entry rather than a main course or splitting your

meal with a friend at a restaurant. Do not opt for super-sized meals regardless of

the savings you have been offered. A good way to know when a food serving is

sufficient is to measure the size of each food item visually. For instance, a serving

of meat or fish should be approximately the size of deck of cars and a serving of

bread – the size of a CD. Fruits and vegetables are the foods you can go crazy

about and eat as much as you wish.

• Do not eat if you are not hungry. Eating just because it is time to eat or during

some other activity, for example while you watch a movie, is the worst thing you

can do to your body and to your eyes. The only exception allowed is if you are

eating fruits or vegetables.


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• Do not overeat. Regular overeating may lead to obesity which is dangerous for

your general health and your vision. Think how often you eat more than you

actually need and why. Identifying the reasons of excessive eating will definitely

help you avoid it. Keep in mind that it takes a few minutes for your brain to

process the signals from your stomach, so eat slowly and make regular pauses.

This is how you will figure out when you need to stop eating.


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Fruits Beneficial for Eye Health

Many fruits can have a tremendous impact on your vision. Adding fruits to your daily

menu will not only make it much tastier but will help you improve your vision naturally.

A research published in the Archives of Opthamology indicated that eating 3 or more

servings of fruit per day may lower your risk of age-related macular degeneration

(ARMD), the primary cause of vision loss in older adults, by 36% . Here are some of the

main fruits beneficial for eye health.

• Blueberries. Blueberries are an excellent source

of vitamin C which makes them greatly

beneficial for your eyesight. A cup of blueberries

contain around 25% of your daily vitamin C

requirement. In addition, blueberries help

maintaining healthy cholesterol levels which is

not only good for your heart but for your eyes. A

less known fact about blueberries is that they

contain substances with antioxidant properties.

According to the USDA database of the

antioxidant activity of selected foods (ORAC

values), blueberries rank among the highest on a

per serving basis. Antioxidants neutralize the negative impact of free radicals and

lower the risk of various age-related diseases, including age-related eye

conditions such as age-related macular degeneration.

• Bilberries. Bilberries have been used for various medicinal purposes for

centuries. They are probably one of the most beneficial fruits for eyesight.

Bilberries are used for promoting eye health and improving night vision. They are

an effective natural alternative when it comes to treating problems with the retina

caused by diabetes or high blood pressure.

• Kiwis. Kiwis are an excellent source of vitamin C - one average sized kiwi will

satisfy 95% of your daily vitamin C requirement. Kiwis are also a natural dietary

source of Zinc - another nutrient essential for eye health.


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• Lemons. Lemons are a great source of vitamin C and various phytonutrients with

antioxidant effect. Antioxidants are very good for retaining good vision and

lowering the risks of various eye conditions because they neutralize the harmful

effects of free radicals on the eye cells.

• Apricots. Fresh or dried, apricots are one of the best vision fruits. They are an

excellent source of Vitamin A - an important eye vitamin promoting good vision.

Vitamin A reduces the degenerative effect of free radicals on the lens of the eye

and thus lowers the risk of cataract or delays its progression. Apricots are also a

good source of vitamin C and dietary fibers - both important to cardiovascular

health and eyesight.

• Apples. One of the most common fruits, the apple, has a vast array of health

benefits, including vision health benefits. Apples are a good natural source of

vitamin A and vitamin C and they are beneficial for prevention of age-related

health problems, including macular degeneration of the eye.

• Avocados. The avocado is surely not the only fruit rich in various essential

vitamins and microelements but it is definitely one of the few fruits so rich in

antioxidants. What makes avocados unique is the combination of antioxidants and

fat-soluble phytonutrients required for their absorption. Avocados contain two of

the most important antioxidants for eye health - lutein and zeaxanthin. These are

carotenoids that filter the harmful UV rays from the sunlight, protect eye cells and

specifically the eye lens, from the negative effects of free radicals. Incorporating

avocados in your daily diet will lower the risk of cataract and age-related macular

degeneration.


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Vegetables Beneficial for Eye Health

When it comes to preserving our natural

eyesight, nothing can substitute fresh

fruits and vegetables. Most of the

vitamins, minerals and microelements

essential for vision health can only be

found in products of plant origin. That is

why the first step you should do to

improve your eyesight naturally is to

incorporate as much vegetables as you can in your vision diet.

Virtually all vegetables are good for eyesight since vegetables contain many essential

nutrients. As a general rule, the more saturated the color of the vegetable is, the higher its

content of nutrients is. So, if you are not sure whether a certain vegetable is good for your

eyes, look at its color. We have listed those that would have the greatest positive effect on

your vision and that can prevent the development or the progression of various common

eye disorders.

• Broccoli. Broccolis contain a powerful mix of nutrients essential to vision health.

One cup of broccoli will provide you with over 50% of the daily requirement of

vitamin C (a powerful antioxidant of great important to your vision system) and

over 45% of the daily requirement of vitamin A. Moreover, broccolis contain

omega 3 fatty acids, zinc and vitamin E all of which are important for your eye

health. Due to the high concentration of two special carotenoids in broccoli –

lutein and zeaxanthin, adding this tasty vegetable to your vision diet will lower

the risk of diseases involving the macula of the eye (for example, macular

degeneration) and the lens of the eye (for example, cataract).

• Carrots. Carrots have a long-standing reputation when it comes to preserving and

improving eye health naturally. The high amounts of vitamin A contained in

carrots support your vision system and are particularly beneficial for night vision.


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• Kale. Kale is not only one of the tastier vegetables around but is also one of the

most beneficial vegetables for eye health you can find. It contains a unique

combination of nutrients great for your overall health and for your eyesight. Kale

can help you improve eyesight naturally because it is an excellent dietary source

of vitamin C and A, lutein and zeaxanthin. It has cholesterol-lowering ability,

which is not only great for your heart but has positive impact on your eye health.

• Tomatoes. Tomatoes are a great natural source of vitamin C and A as well as of

one less known antioxidant - lycopene. This nutrient has tremendous effect on

lowering the oxidation stress in your body and preventing cells from oxygen

damage. Additionally, tomatoes are a good source of dietary fiber, which lowers

cholesterol levels and thus prevents blood sugar from reaching dangerously high

levels. Quick rises of blood sugar have detrimental effect on your eyes and

especially to the retina of the eye. A cup of fresh tomatoes will provide you with

57.3% of the daily value for vitamin C, 22.4% of the daily value for vitamin A,

and 7.9% of the daily value for fiber.

Other vegetables beneficial for eye health are corn, beans, Brussels sprouts, celery, leaks,

peppers, lettuce, mustard greens, peas, squash and sweet potatoes. All of these vegetables

will provide you with the most important eye nutrients and will help you improve your

eyesight naturally.


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Vegetable and Fruit Juices for Better Eyesight

Maintaining healthy varied diet is in the

core of protecting your natural eyesight and

lowering the risk of various eye disorders.

A healthy diet should not only provide you

with the basic nutrients essential for your

body, but with sufficient quantities of some

essential eyesight nutrients.

Fruits and vegetables are the best natural sources of some of the micronutrients important

for your vision health. Some studies suggest that consuming at least 3 servings of fruits

and vegetables a day can protect your eyes from cataracts and age-related macular

degeneration – two of the most common eye disorders leading to severe vision

impairment and blindness.

Fruit and vegetable juices are probably the best way to “fuel” your eyes and body those

vitamins and minerals. Since you can make a fruit or vegetable juice from various

ingredients, it is good to know which vegetable and fruits are most beneficial for your

eyes:

• Blackcurrant: because of its great Vitamin C content.

• Kiwi: a great source of Vitamin C, Vitamin E and two of the most important

antioxidants for eyesight – Lutein and Zeaxanthin.

• Strawberry: a cup of juice will give you all the Vitamin C you need for the day.

• Oranges, Grapefruits, Lemons: a cup of juice will revitalize you and give your

eyes Vitamin C.

• Carrots: an excellent natural source of Vitamin A and essential beta-caretonoids.

• Mango: it contains two very important vision vitamins – vitamin E and A.

• Papaya, peach: a good dietary source of vitamin A.


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There are also some vegetables essential for your vision. Since pure vegetables juices are

not that tasty, it is recommended to mix them with any of the above juices. So which

vegetables to add to your fruit juice?

• Parsley: because it is an excellent vitamin C dietary source.

• Broccoli: because it contains vitamin C, vitamin E, Lutein and Zeaxanthin.

• Spinach: because it will provide your eyes and body with tons of healthy

nutrients (vitamin C, E, A, iron, zinc, Lutein and Zeaxanthin).

• Kale: it is one of the best plant sources of Lutein and Zeaxanthin.

It is important to remember that many vitamins and minerals are destroyed when exposed

to heat, cold or air. For that reason it is good to drink the juice right after you make it.

You may also consider using a juicer that doesn’t generate too much heat. Make sure you

buy and use only fresh organic fruits and vegetables; this way you will ensure they

contain all the beneficial vision nutrients.


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Meat and Fish Beneficial for Eye Health

Meat and fish are two of the main food

groups rich in some of the most beneficial

nutrients for your vision. Consuming

inadequate amounts of meat and fish food

products puts you at high risk of

developing various eye disorders and can

speed up the progression of some of the

most common eye conditions. We have

compiled a list of some of the most important meat and fish food products you need to

have in your menu if you are looking to improve your eyesight naturally.

• Beef. Beef and other dark-red lean meats are of utmost importance for your

overall health and your vision health in particular. The main reason why beef is so

good for your eyes is that it is a great source of zinc – a microelement vital for the

proper development of vision and retinal function. Zinc is a molecule that also

helps the utilization of vitamin A; it “brings” it from the liver to the retina of the

eye. There is a direct link between zinc deficiency and the development of

cataract, loss of night vision, age-related macular degeneration. Moreover,

adequate daily intake of zinc can significantly slower the progression of macular

degeneration.

• Salmon and Tuna. Salmon and tuna are two of the main sources of the omega-3

essential fatty acids needed by your vision system. According to the American

Optometric Association “Two omega-3 fatty acids have been shown to be

important for proper visual development and retinal function – Docosahexaenoic

acid and Eicosapentaenoic acid.” Sufficient amounts of those fatty acids is

essential for optimal visual development in children and prevention of visual

impairment and retinal degradation in adults. One of the most common eye

disorders, Dry Eye is also directly linked to the amounts of omega-3 fatty acids

we consume. Low dietary intake of Docosahexaenoic acid and Eicosapentaenoic


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acid is also associated with eye diseases such as diabetic retinopathy, age-related

macular degeneration, and retinopathy of prematurity.

• Poultry. Poultry meats, chicken and turkey meat in particular, are a great natural

source of selenium, a trace mineral essential to eye health. Selenium is an

important nutrient in the prevention of cataracts and macular degeneration. It

works together with vitamin E and reduces the negative effects of oxygen in eye

tissues.

• Eggs. Eggs have a great impact on your eyesight, as they are excellent source of a

variety of vitamins, minerals and other eye nutrients. Eggs contain huge amounts

of lutein, a carotenoid considered to prevent age-related macular degeneration and

cataract. Not only its content in eggs is higher than its content in vegetables, but

the lutein found in eggs is much easily absorbed by the human body. Those who

are concerned that eggs cause an increase of cholesterol levels may be relaxed –

more and more clinical trials show that an egg a day boosts blood levels of both

lutein and zeaxanthin without increasing cholesterol or triglyceride levels.


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Foods Bad for Your Vision

One of the keys to improving eyesight

naturally is maintaining well-balanced

diet. Essentially, this means that you

need to eat a variety of products from all

food categories in order to supply your

eyes with all the nutrients they need.

Although, the majority of the food we

consume is not harmful by itself, the

way we prepare it and our eating habits can negatively impact our vision.

It would be too much to say that something is totally bad for your vision however there

are many food products that may have negative impact on your vision or speed up the

progression of some common eye disorders.

• Junk food. Candies, chips, cookies, even some nuts can have a detrimental effect

on eyes. According to Good Morning America recent news, a new study suggests

“Vegetable, monounsaturated and polyunsaturated fats, along with linoleic acid

are the type of fats that put junk food enthusiasts at a higher risk for the eye

disease”. Not only the fats contained in junk food are bad for your eyes, but the

abundant amounts of sugar or salt many snacks contain. Salt and sugar are

notorious for their negative impact on vision.

• Margarine. Many consider margarine a healthier choice to butter because of its

plant origin. The truth is that margarine, along with other commonly used

hydrogenated oils such as peanut butter and soybean oil, is potentially bad for

your eyes. Hydrogenation is an industrial method for turning liquid vegetable oils

into solid ones. During the process of hydrogenation vegetable fat molecules not

only lose almost all of their beneficial vitamins and minerals but are transformed

into trans-fats. Trans-fats are extremely dangerous for your overall health and for


35

your eye health in particular.

• Deep fried foods. If you want to enjoy 20/20 vision for longer, forget about deep-

fried foods. Not only prolonged heating of the oil changes its structure and makes

it bad for your eyes but most of the foods simply loose their nutritional value

when deep-fried. By eating too much deep fried foods, you increase the amounts

of free radicals in your body (they damage the eye cells and lead to various eye

disorders plus speed up the natural processes of aging) and decrease the amounts

of the nutrients that can fight those free radicals. For instance, sweet potatoes are

an excellent source of vitamin C – a well-known free radical scavenger. By frying

them though, you destroy nearly all of their vitamin C content and saturate them

with harmful trans-fats from the frying oils.

• High sugary foods. “Eating lots of sugary, starchy foods may make eyes more

vulnerable to age-related macular degeneration (AMD), America’s top cause of

vision loss.” reports WebMD. Any food item that causes your blood sugar to rise

rapidly, for instance chocolate, puts the most important part of your eye – the

retina, at risk. You can still indulge a sweet bite from time to time but chose

carbohydrates that don’t make your blood sugar spike quickly.


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5 Steps For A Successful Vision Diet

Planning and maintaining a diet beneficial for your eyesight will not happen overnight

and it shouldn’t. The easiest way to switch from your current eating habits to new,

healthier ones is to gradually change the types of foods you are eating.

Enjoy your food. It’s a common misconception

that healthy food isn’t tasty. But if you think for a

second, you’ll quickly realize that those vision-

friendly foods you need to include in your diet are

delicious as well. Moreover, you can prepare

numerous healthy dishes that are not only good

for your eye health but tasty as well. And here is a

tip that will help you get started: instead of

getting obsessed with devising and following a

healthy vision diet, take a second to think what you are about to eat every time you buy

or prepare food and see how you can improve your meal.

Eat a varied diet. So, you have decided to make some healthy changes to your diet and

that is great. But don’t eliminate foods from your menu in favor of several food products

you’ve learned are good for your eyes. In fact, a vision friendly diet must be as varied as

possible – remember that providing your body with foods from each of the food groups

discussed previously is essential to maintaining healthy weight and good overall health,

both of which are important for your eyes.

The easiest way to evaluate your current diet and see what changes you need to make in

order to make it varied is to use the Healthy Vision Diet Checklist (page 39).

Eat the right amount of food. Even the healthiest menu is potentially dangerous if you

eat too much. Maintaining a healthy weight through a healthy, balanced and varied diet is

of utmost importance for your general health and eye health.

5 Steps for a Healthy Vision Diet

• Enjoy your food. • Eat a varied diet, rather than

any one particular food or group of foods.

• Eat the right amount and do not overeat.

• Eat fruit and vegetables at least three times a day.

• Avoid foods that contain a lot of sugar and salt.


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How much do you need to eat? The right amount of food a person should eat depends on

their age, sex, physical activity level and specific health conditions. In general, a healthy

adult need to provide their body with approximately 2000 calories per day. According to

the United States Department of Agriculture (USDA) Food and Nutrition Service, for

2000 calorie diet you need a daily menu consisting of 6 oz grain foods, 2 ½ cups

vegetables, 2 cups fruits, 3 cups of milk, 5 ½ oz meats per day. We will discuss how to

make the most of such menu in the Vision Menu Planning Tips chapter (page 41).

Eat three cups of fruits and vegetables per day. Recent studies have shown that people

who eat at least three cups of fruits and vegetables per day are less likely to develop age-

related eye disorders. You can opt for any type of fresh, cooked or canned fruits and

vegetables and fruit and/or vegetable juices.

Avoid foods bad for eye health and vision. Opt for foods and beverages low in added

sugars and salt. However, try to be realistic and take things one step at a time. Although

many foods are dangerous for your eyesight, do not think of these foods as “forbidden”.

Doing so will only make you crave them more. Instead, reduce their portion sizes or eat

them less often and eventually you will notice that you don’t want them anymore.


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Healthy Vision Diet Checklist

This simple checklist will help you monitor your menu daily and will show you how

balanced and varied your diet is in terms of your consumption of foods from different

food groups and different foods within the same food group.

1. Print it.

2. After every meal, circle the foods you have eaten on the form and place a tick

mark on the right side of each of the food items.

3. Do it for about a week

To check your score, count the number of circles. They will show you how varied your

diet is.

• Less than 10 – inadequate food variety;

• Less than 20 – borderline food variety;

• 20 - 24 – fair food variety;

• 25 – 30 – good food variety;

• Over 30 – excellent food variety;

Next, examine closely the food items next to which you have placed tick marks. The

number of tick marks you have next to a certain food item shows how this food is

dominating your diet. Obviously, you should have less tick marks next to a large number

of different food items, rather than many tick marks next to just a few foods.


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Fruits Vegetables Nuts & Spices Grains Meat & Fish Diary Foods

apples

apricots

avocados

bananas

blueberries

cantaloupe

cherries

clementines

cranberries

dates

figs

guava

honeydew

jams

kiwit

kumquats

lemons/limes

melons

nectarines

oranges

papaya

passion

peaches

pears

pineapples

plantains

prunes/plums

raisins/grapes

raspberries

strawberries

tangelos

tangerines

watermelon

other fruits

asparagus

bell peppers

beets

broccoli

Brussel sprouts

cabbage

carrots

cauliflower

celery

collard greens

cucumber

eggplant

beans

green onions

jalapeno chili

kale

lettuce

mustard greens

parsnips

peppers

potatoes

pumpkin

radishes

salads

sauerkraut

spinach

squash

tomatoes

turnip greens

yams/sweet

potatoes

zucchini

peas

lentils

other vegetables

almonds

Brazil nuts

cashews

chestnuts

filberts/hazelnuts

pecans

pistachios

walnuts

other Nuts

allspice

black pepper

clove

cinnamon

cumin

garlic

ginger

onion powder

oregano

rosemary

paprika

saffron

sage

turmeric

other Spices

barley

buckwheat

corn

flaxseed

oats

rice

rye

wheat

other Grains

beef

ham

lamb

pork

veal

liver

chicken

duck

goose

turkey

ground

chicken and

turkey

chicken eggs

duck eggs

fat-free milk

low fat milk

reduced fat

milk

whole milk

flavored

milks

Puddings

made with

milk

ice milk

frozen yogurt

ice cream

Cheddar

cheese

Mozzarella

cheese

Swiss cheese

Parmesan

cheese

Soft cheeses

Ricotta

cheese

Cottage

cheese

Fat-free

yogurt

low fat

yogurt

reduced fat

yogurt

whole milk

yogurt


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Vision Menu Planning Tips Now you have all the information you need to start planning your vision friendly diet. Before you do so, here are some tips that will make the process easier.

• Plan ahead. Planning a week of meals ahead will help you create a well-balanced and varied diet. Moreover, it will help you plan your food budget and cut down the time you need for shopping.

It is absolutely normal to find planning a 7 day menu a bit challenging at the beginning. To make things simpler, you can either use our Sample Vision-Friendly 7-Day Manu (page 42) or the Healthy Vision Diet Checklist (page 39). Here is what you have to do, if you decide to use the checklist:

1. Circle 1 or 2 food products from each food group; 2. Look for cooking recipes incorporating these products; 3. Do this for every day of the week; 4. Avoid repeating foods too often.

• Make vision friendly food choices. As discussed above, a balanced menu is one

that contains adequate amounts of foods from each food group. Yet again, you will need to opt for the healthiest foods possible:

1. Go for whole grain cereals, breads, rice or pasta; 2. Eat dark-green vegetables and fruits of red, orange and blue colors; 3. Choose low-fat milk and milk products; 4. Opt for lean meats and poultry instead of cured or otherwise processed

meat products. • Choose foods your family likes. No matter how healthy certain food is, it’s

worthless if your family doesn’t like it. Instead of making your partner or kids eat something they despise, go for healthy foods they actually love. If some of the vision-friendly foods discussed in this book are not among your favorite food choices or out of your budget, substitute them with other foods of equal nutritional qualities.

• Learn to cook healthy. You can prepare a healthy meal without compromising its taste even though if you stick to a healthier cooking style. Opt for baked, grilled or broiled cooking methods, limit fats like butter, margarine, lard or shortening, choose cooking recipes including fresh fruits and vegetables. As you can see, such cooking style is not only healthier but is less time consuming.

• Make it easy. You don’t need to measure every ingredient in order to prepare a

healthy, well-balanced and varied meal. All you have to do is remember several ground rules that will help you devise and prepare vision-friendly meals:


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1. One ounce whole grain food equals to 1 slice of bread or ½ cup cooked rice, cooked pasta or cooked cereal.

2. One cup of vegetables is a cup of fresh or cooked vegetables, a cup of vegetable juice or 2 cups of raw leafy vegetables.

3. One cup of fruits is a cup of fresh or cooked fruits or 1 cup of fruit juice or ½ cup dried fruits.

4. One cup of milk is a cup of milk or yogurt or 1 ½ oz fresh cheese or 2 oz processed cheese.

5. One ounce from the meat food group is 1 ounce lean meat, poultry or fish, or ¼ cup cooked dry beans or 1 egg or 1 tablespoon peanut butter or ½ ounce nuts.

Sample Vision-Friendly 7 Day Menu Breakfast Lunch Snack Dinner Monday Fruit & Nut Oatmeal

1 cup low-fat milk Grilled Chicken Spinach Salad with Baked Cheese 1 medium apple

1 cup apricot nectar Baked Salmon Fillets Tossed Green Salad Berry Cheesecake Parfait

Tuesday Good Morning Muffins 1 cup low-fat milk

Beef Stake Sweet Potatoes with Herbs Baby Carrots with Dill 1 cup Citrus Ice Tea

1 cup red grapefruit juice

Trout With Almonds Classic Broccoli Salad Melon with Raspberry Sauce

Wednesday Tuna Sandwich 1 cup Yogurt Breakfast Drink

Turkey Tacos Avocado Salad Honey Fruit Salad

1 cup low-fat milk Chicken Pasta with Pesto Broccoli Garden Salad Apple & Pumpkin Desert

Thursday French Toast 1 cup low-fat milk 1 cup assorted fruits

Spinach Cream Soup Mini Beef Meatloaf Brussels Sprouts With Mushrooms

1 cup plain yogurt 1 medium apple

Grilled Cod Sandwich Spinach & Cranberries Salad Fruit Bake

Friday Rice Pudding 1 cup low-fat milk

Fish Tacos Tomatoes & Green Pepper Salad 1 cup Citrus Ice Tea

1 cup-low fat milk Wholegrain Cookies

Chicken Liver With Green Peppers Broccoli-Rice Cucumber & Avocado Salad Blackberry Sorbet

Saturday Almond French Toast 1 cup low-fat milk

Eggplant Rolls Asian Broiled Mackerel Brown Rice Salad Mango Mousse

Berry Compote Vegetable Beef Stew Garlic Kale Pumpkin Rice Pudding

Sunday Whole Wheat Blueberry Pancakes 1 cup orange juice

Roasted Lamb leg Peas & Celery Sweet Carrots Baked French Fries Raspberry Peach Crumble

1 cup low-fat milk Salmon Mini Pizzas Italian Green Salad Sunday Fruit Salad


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Breakfast Recipes Fruit & Nut Oatmeal

Ingredients (4 servings): 1 cup wholegrain oatmeal 1 cup diced apple 1 cup raspberries or ½ cup dried cranberries 2 tbsp almonds 2 tbsp pecans

2 tbsp raisins 1 cup water 1 cup low-fat milk 1 tbsp vegetable oil 1 teaspoon cinnamon (optional)

Directions: Combine all ingredients in a pot. If you plan to use fresh raspberries, add them once the oatmeal is cooked. Cook over medium heat, stirring frequently. The oatmeal should be ready in about 15 minutes. Rice Pudding Ingredients (4 servings): 1 cup whole grain rice 3 cups low-fat milk ½ cup water 4 tbsp raisins

4 tbsp sugar ¼ tsp cinnamon 1 tsp vanilla extract

Directions: Combine the milk, water and rice in a saucepan and bring to a boil. Reduce the heat and simmer for about 30 minutes or until rice is cooked. Add the sugar, cinnamon and vanilla and simmer for another 5 minutes. Revome from the heat and add the raisins. Almond French Toast Ingredients (4 servings): 2 eggs 1 cup milk 3 tbsp all-purpose flour ¼ tsp baking powder ¼ tsp vanilla extract

1 cup almonds A pinch of salt 8 slices French bread 4 tbsp vegetable oil Warm maple syrup


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Directions: Brown the almonds a little by placing them in a skillet over low heat for 5 minutes. Set aside. Beat the eggs, add the milk and add the rest of the ingredients. Soak the French bread slices in the mixture well and refrigerate for approximately an hour. In a large skillet, heat the vegetable oil. Coat the soaked bread slices with almonds and fry on both sides until light brown. Good Morning Muffins

Ingredients (12 muffins): 1 ½ cup all-purpose flour 1 cup brown sugar 1 egg 5 tbsp butter ½ tsp baking soda 2 tsp cinnamon 1 tsp vanilla extract

1 cup grated carrots 1 apple, finely chopped ½ cup raisins 2 tbsp walnuts, finely chopped 3 tbsp vegetable oil A pinch of salt

Directions: Preheat the oven to 375 F (200 C). Beat the eggs, butter, vegetable oil and vanilla. In a separate bowl, mix the flour, baking powder, cinnamon, sugar and salt, add the carrots, apple, raising and walnuts. Stir in the egg and butter mixture. Lightly oil 18 muffin cups, fill ¾ of each muffin cup with the batter. Bake for about 20 minutes or until lightly brown. Whole Wheat Berry Pancakes

Ingredients (10 pancakes): 1 cup whole wheat flour 1 tsp baking powder 2 eggs 1 cup milk A pinch of salt 1 cup fresh blueberries or raspberries Directions: Whisk together the egg, milk and salt and stir in the flour and

baking soda. Add ½ cup berries.


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Heat a skillet over medium heat, spray it with cooking spray and pour about ¼ cup of batter into it. Cook for about 2 minutes on each side. Serve with the rest of the fresh berries. Pumpkin Rice Pudding Ingredients (4 servings): 1 cup rice 1 cups low-fat milk 2 cup water 1 cup pumpkin puree 1/3 cup raisins

1 tsp vanilla extract 4 tbsp brown sugar 1 tsp cinnamon A pinch of nutmeg A pinch of salt

Directions: Cook the rice in the water and salt. When all water is absorbed and rice is nearly ready, pour in the milk, vanilla and sugar. Simmer for about 10 minutes and stir in the pumpkin puree, raisins, cinnamon and nutmeg. Cook for 5 minutes more. Serve warm or cold, sprinkled with cinnamon.

Tuna Sandwich

Ingredients (4 servings):

8 slices bread 2 cans tuna 8 tbsp mayonnaise 2 tbsp pickles, chopped

4 leaves lettuce 4 slices tomatoes 4 slices onions 4 slices cheese

Directions:

In a medium bowl, mix together the tuna, mayonnaise and chopped pickles. Spread the mixture on a slice of bread; place a slice of cheese and a lettuce leave. Spread more tuna-mayonnaise mixture and top with tomatoes and onion slices and a slice of bread.


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Whole Grain Cookies

Ingredients (18 cookies): 4 cups rolled oats 1 cup brown sugar ½ cup walnuts ½ cup hazelnuts, chopped ½ cup raisins ½ cup coconut flakes

1 tsp baking soda 1 tsp baking powder 1 tsp vanilla extract 1 tsp cinnamon A pinch of salt

Directions:

Preheat the oven to 350 F (175 C). Prepare cookie sheets and lightly grease them with vegetable oil or cooking spray.

In a bowl, mix all ingredients together. Using a spoon, drop dough onto the baking sheet and bake for about 20 minutes or until golden. Cool on wire racks.

French Toast


4 slices French bread 4 eggs 1 cup of milk

1 tsp vanilla extract 4 tbsp vegetable oil Maple syrup

Directions:

In a bowl, mix the eggs, milk and vanilla. Heat the oil in a skillet on medium heat. Dip each slice of bread in the egg and milk mixture until well soaked and immediately fry on both sides. Serve with maple syrup.

Grilled Cod Sandwich


4 cod fillets 1 tbsp lemon juice ¼ cup mayonnaise 1 tbsp Dijon mustard 1 tsp honey

4 lettuce leaves 4 tomato slices 4 red onion slices 4 hamburger buns, split in half A pinch of black pepper

Directions: Preheat the grill and coat the grill rack with cooking spray. Sprinkle each cod fillet with lemon juice and black pepper on both sides and grill for about 5 minutes on each side.


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Combine the mayonnaise, mustard and honey in a bowl. Spread over the bottom of each hamburger bun and top with cod fillet, lettuce, tomatoes and onion. Yogurt Breakfast Drink Ingredients (4 servings): 2 cups low-fat vanilla yogurt 1 cup low-fat peach yogurt ½ cup fresh orange juice

½ cup low-fat milk Ice cubes (optional)

Directions: Combine all ingredients in a blender and mix very well.


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Salad & Side Dish Recipes Spinach Salad with Goat Cheese Ingredients (4 servings): 8 cups baby spinach 8 ounces goat cheese 8 tbsp balsamic vinegar

8 tbsp olive oil 1 clove garlic A pinch of salt and black pepper

Directions: Rinse and dry the spinach, clean and crush the garlic. Combine all ingredients in a large bowl and mix well. Arrange the spinach on four serving plates and place two slices of goat cheese on each serving. Tossed Green Salad

Ingredients (4 servings): 6 cups Romaine lettuce 1 green pepper 1 red pepper, baked 2 tomatoes 1 cucumber 1 red onion

12 tbsp olive oil 5 tbsp balsamic vinegar 2 cloves garlic ¼ cup fresh parsley Salt, black pepper

Directions: Rinse and dry all vegetables. Tear the lettuce into bite-sized pieces, slice the pepper, tomatoes, cucumbers and onions. Finely chop the garlic and parsley. Mix all ingredients in a large bowl and toss well. Baby Carrots With Herbs Ingredients (4 servings): 8 ounce baby carrots 1 tsp fresh dill 1 tbsp olive oil

1 tbsp fresh lemon juice Salt and black pepper to taste

Directions: Rinse the carrots and place in a pot with enough water to cover. Bring to a boil and simmer for about 15 minutes or until well cooked. Drain and transfer into serving dish. Sprinkle with olive oil, dill, lemon juice, salt and pepper and mix to coat evenly.


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Avocado Salad

Ingredients (4 servings): 2 avocados 1 red onion 1 green bell pepper 1 tomato

1 lime 2tbsp fresh cilantro 1 tbsp fresh parsley Salt, black pepper

Directions:

Chop all ingredients and combine with the juice of 1 lime in a large salad bowl. Season with salt and pepper and toss until evenly coated.

Italian Green Salad Ingredients (4 servings): 1 cup Romaine lettuce ½ cup red leaf lettuce ½ cup escarole and radicchio 2 tbsp green onions, chopped ½ red bell pepper ½ green bell pepper

8 cherry tomatoes 1 tbsp fresh basil, finely chopped 4 tbsp olive oil 4 tbsp balsamic vinegar 2 tbsp fresh lemon juice Salt and black pepper to taste

Directions: Wash all vegetables. Tear the lettuce in bite-sized pieces, cut the bell peppers into rings and the cherry tomatoes in half. Combine all ingredients in a large bowl and season with the olive oil, vinegar, lemon juice, salt and pepper. Toss to coat evenly and serve. Peas & Celery Side Dish Ingredients (4 servings): 1 package frozen peas 4 celery ribs ½ cup red onion, finely chopped 1 tsp lemon juice

4 tbsp vegetable oil 2 tbsp water Salt and black pepper to taste

Directions: In a skillet, heat the vegetable oil over medium heat. Sauté the onions for about 2 minutes and add the peas, celery, lemon juice and water. Simmer on low heat until the vegetables are tender.


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Sweet Carrots Ingredients (4 servings): 6 medium carrots ¼ cup dried cherries ¼ cup dried cranberries

1 tbsp honey 2 tbsp butter

Directions: Boil the carrots for about 10 minutes until tender. Discard the water and set aside. In a saucepan, melt the butter. Stir in honey and dried fruits. Simmer for about a minute and add the carrots. Toss to coat evenly. Baked French Fries Ingredients (4 servings): 4 large potatoes ½ cup olive oil

2 cloves garlic 4 tbsp onion, chopped

Directions: Preheat the oven to 420 F (220 C). Cut the potatoes in wedges and place in a baking dish. Add the minced garlic, onion and oil and toss to coat evenly. Bake for about an hour or until ready. Classic Broccoli Salad Ingredients (4 servings): 8 medium fresh broccoli heads 1 red onion 1/3 cup raisins 1/3 cup sunflower seeds, hulled

2/3 cup cheese, shredded 4 tbsp vegetable oil Salt and black pepper to taste

Directions: Chop the onion and broccoli and place in a bowl. Add the raising, sunflower seeds, vegetable oil, salt and pepper. Top with the cheese. Brown Rice Salad Ingredients (4 servings): 1 cup brown rice 2 tsp fresh lime or lemon juice


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2 cups water 1 red bell pepper ½ cup peas (frozen) ½ cup green onions ½ cup low-fat sour cream

1 tsp honey 2 tbsp almonds 1 tbsp fresh cilantro Salt and black pepper to taste

Directions: In a medium saucepan, place water and rice. Bring to a boil, reduce heat and simmer for about 45 minutes or until the rice is cooked. In a little bowl, mix sour cream, lemon juice, honey, salt and black pepper. Chop all vegetables. In a large bowl, combine the rice, chopped vegetables and almonds and season with the dressing. Place in refrigerator to chill before serving. Garlic Kale Ingredients (4 servings): 1 bunch kale 4 tbsp olive oil

4 cloves garlic Salt to taste

Directions: Chop or tear the kale into bite-sized pieces. Mince the garlic. Heat the oil in a saucepan and sauté the garlic for about 2-3 minutes. Add the kale and sauté for about 5minutes. Transfer in a salad bowl and serve. Spinach & Cranberries Salad Ingredients (4 servings): 1 pound spinach ½ cup cranberries 1 tbsp green onion 4 tbsp fresh lime or lemon juice 4 tbsp olive oil

¼ cup almonds 1 tbsp sesame seeds 1 tsp poppy seeds Salt to taste

Directions: Tear the spinach into bite size pieces, chop the onions. Combine spinach, onions, cranberries, sesame and poppy seeds. In a small skillet, heat 1 tbsp olive oil and cook the almonds until lightly toasted. Add to the salad. Season with lime juice, olive oil and salt.


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Broccoli Garden Salad

Ingredients (4 servings): 3 cups broccoli florets 1/3 cup green onions 1/3 cup green pepper 1/3 cup carrots 1/3 cup raisins

1/3 cup walnuts 1 tbsp fresh lemon juice 4 tbsp olive oil Mayonnaise (optional) Salt and pepper to taste

Directions: Chop all vegetables and place in a large bowl. Add the raising and

the walnuts and season with lemon juice, olive oil, salt and black pepper. If you decide to add mayonnaise, don’t add olive oil. Broccoli-Rice Side Dish Ingredients (4 servings): ½ cup brown rice 1 cup water 1 pound frozen chopped broccoli ¼ cup green onions, chopped

¼ cup celery, chopped 5 tbsp olive oil 5 tbsp fresh lime or lemon juice Salt and black pepper to taste

Directions: Place rice and water in a medium saucepan and bring to a boil. Reduce heat and simmer for about 45 minutes or until rice is cooked. Heat the oil in a medium saucepan and sauté the onions for about 2 minutes. Add broccoli and celery and continue cooking for about 20 minutes. Add the lemon juice and cook for anther 5 minutes. Transfer all into a large bowl and season with salt and black pepper. Shrimp-Stuffed Eggplant Rolls Ingredients (4 servings): 4 small eggplants 1 cup bread crumbs ¼ cup flour 3 tsp garlic, minced 1 onion, finely chopped 2 tsp fresh basil

1 egg 2 tbsp olive oil 15 jumbo shrimps ½ cup dry white wine ½ cup mozzarella cheese


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Directions: Preheat the oven to 350 F (175 C) and grease a baking sheet. Peel 2 of the eggplants and cut into slices lengthwise. Mix ¾ cup bread crumbs with the flour, 1 tsp minced garlic, 1 tsp minced onions and ½ tsp basil. Beat the egg in a separate bowl. Coat each eggplant slice in the flour mixture, dip into the egg and coat again with the flour mixture. Arrange on the baking sheet and bake for about 10 minutes or until golden. Peel and dice the rest of the eggplants and soak them in water. Heat the olive oil in a saucepan and sauté the rest of the onions and garlic for about 2-3 minutes. Add the shrimps and cook for another 5-7 minutes or until the shrimps are pink and no longer translucent in the center. Drain the diced eggplant and add to the shrimp mixture. Add basil and white wine and cook for another 10 minutes or until the eggplant is soft. Add mozzarella cheese and the rest of the bread crumbs and cook until the cheese melts.

Assemble the rolls by placing one jumbo shrimp on each eggplant slice and a table spoon of the filling over it. Fold into a roll and secure with toothpicks.

Brussels Sprouts with Mushrooms Ingredients (4 servings): 3 cups Brussels sprouts, cut into halves 4 ounces mushrooms 1/3 cup fresh parsley, chopped

4 tbsp olive oil 2 tbsp fresh lime or lemon juice Salt and black pepper to taste

Directions:

Place Brussels sprouts and water in a saucepan and bring to a boil. Reduce heat and simmer for about 10-15 minutes or until tender. Drain and set aside. Heat the olive oil and cook the mushrooms for about 10 minutes or until slightly brown. Add the Brussels sprouts and season with lemon or lime juice, parsley, salt and pepper. Serve warm.

Green Pepper & Tomatoes Salad Ingredients (4 servings): 2 medium tomatoes, chopped 2 green peppers, chopped 1 celery rib, sliced 1 small red onion, chopped

½ cup fresh parsley, chopped 1 tbsp vinegar 2 tbsp olive oil Salt and black pepper to taste

Directions: Combine all ingredients in a large bowl and toss to coat evenly.


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Cucumber & Avocado Salad Ingredients (4 servings): 1 cucumber, sliced 2 avocados, chopped 1 small red onion or 1/3 cup fresh green onions 1/3 cup fresh dill 1/3 cup fresh parsley

1 clove garlic, minced 2 tbsp olive oil 1 tbsp wine vinegar Salt to taste

Directions: Combine all ingredients in a bowl and toss to coat evenly.


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Main Dish Recipes Grilled Chicken Ingredients (4 servings): 4 skinless, boneless chicken breast halves 1/3 cup lemon or orange juice 4 tbsp olive oil 1 tbsp Dijon mustard

2 cloves garlic 1 red bell pepper Salt and black pepper to taste

Directions: Mix the lemon juice, olive oil, mustard, sliced red pepper, salt and pepper in a bowl. Place the chicken breast halves in the bowl and leave for 30 minutes in the refrigerator. Preheat the grill for high heat. Drain the chicken and place on the grill. Cook for 7 minutes on each side or until it is ready. Alternatively, you can arrange the chicken in a baking dish and bake in the oven. Chicken Pasta with Pesto Ingredients (4 servings): 6 cups cooked bow-tie pasta 1 tsp olive oil 2 boneless, skinless chicken breast halves

1 red pepper 3 tbsp sun dried tomatoes ¼ cup pesto sauce 1 clove garlic

Directions: Cook the bow-tie pasta and place in a large bowl. Mince the garlic, slice the red pepper and sun-dried tomatoes, cut the chicken breasts into bite-sized pieces. Heat the olive oil in a skillet and sauté the garlic for 2 minutes and add the chicken, sliced red pepper and tomatoes. Cook for about 7 minutes or until the chicken is ready. Combine with the pasta and add pesto sauce and mix it well. Sweet Potatoes With Herbs Ingredients (4 servings): 4 medium sweet potatoes 4tbsp olive oil

4 tsp fresh parsley, finely chopped 1 tsp fresh oregano or ½ tsp dried oregano


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2 cloves garlic, minced 4 tsp fresh dill, finely chopped

Salt and black pepper to taste

Directions: Preheat the oven to 350 F (175 C). Wash and peel the potatoes and cut them into bite-sized pieces. Place the potatoes in a baking dish, add olive oil and mix well to coat evenly. Sprinkle with salt, black pepper and minced garlic. Bake for about an hour. Sprinkle with dill, parsley and oregano before serving. Turkey Tacos Ingredients (4 servings): 8 taco shells 1 pound ground turkey 1 red onion 1 clove garlic

2 avocados 12 tbsp sour cream 1 cup cheese Salt and black pepper to taste

Directions: Warm the taco shells. Peel and mash the avocados, chop the onions and mince the garlic clove. Heat a skillet and sauté the onions for about 2 minutes. Add the ground turkey and the garlic and cook until the turkey is well cooked. Season with salt and black pepper, stir well and drain to discard any excess grease. Spread each taco shell with avocado and sour cream, fill with ground turkey and cheese. Salmon Mini Pizzas

Ingredients (12 mini pizzas): 12 pizza breads ½ cup tomato sauce ½ pound salmon

2 small red onions, sliced 2 cups mozzarella cheese 1 tsp oregano

Directions:

Preheat the oven to 425 F (220 C). Place pizza breads on a baking sheet. Top with tomato sauce, salmon, onions, cheese and oregano and bake for 10 minutes.


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Roasted Lamb Leg Ingredients (4 servings): 2 pound lamb leg 1 clove garlic ¼ tsp thyme ¼ tsp marjoram

¼ tsp oregano 1 tbsp vegetable oil Salt, black pepper

Directions: Place the lamb leg into a roasting pan, brush with oil and rub with the spices. Bake for 2-3 hours at 325 F (150 C) or until ready. Broiled Asian Mackerel

Ingredients (4 servings): 4 mackerel fillets ¼ Japanese wine ¼ cup light soy sauce 1 tsp ginger root, grated

Directions: Mix the wine, soy sauce and ginger and marinate the fish in the mixture for bout 30 minutes. Preheat the oven broiler and broil the fillets for about 10 minutes. Vegetable Beef Stew


1 pound beef meat 1 cup water 2 cups beef broth 2 tomatoes, diced 1 cup tomato sauce 2 potatoes 2 carrots

1 green pepper 1 onion 1 clove garlic, minced 1 tbsp all-purpose flour ½ tsp oregano 1 bay leaf Salt, black pepper

Directions: In a Dutch oven, combine all the ingredients and bring to a boil. Reduce heat and simmer for about 1-2 hours or until the meat is tender. Mix the flour with a spoon of cold water and add to the vegetable stew. Simmer for another 5 minutes.


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Baked Salmon Fillets Ingredients (4 servings): 4 salmon fillets 4 cloves garlic 2 tbsp fresh lemon juice 10 tbsp olive oil

2 tsp basil 2 tbsp fresh parsley Salt, black pepper

Directions: In a bowl, mix the garlic, basil, parsley, lemon juice, olive oil, salt and pepper. Place salmon fillets in a baking dish and top with the marinade. Refrigerate for about an hour. Preheat the oven to 375 F (200 C). Place each salmon fillet in aluminum foil, coat with marinade and seal. Bake all fillets in a baking dish or about 20 minutes or until ready. Trout with Almonds Ingredients (4 servings): 4 medium trout 1 cup almonds ¼ cup fresh lemon juice ½ cup olive oil

½ cup all-purpose flour 2 tbsp fresh parsley, chopped Lemon slices for decoration Salt, black pepper

Directions: Season trout with salt, black pepper, lemon juice and ¼ cup olive oil, place in a baking dish and bake at 375 F (200 C) for about 30 minutes or until ready. In a saucepan, heat the rest of the olive oil and add the almonds. Cook until the almonds are lightly brown. Pour the sauce over the fish and sprinkle with fresh parsley.

Spinach Cream Soup


2 cups frozen spinach 1 cup water 3 cups low-fat milk

1 tbsp onion, chopped 3 tbsp butter

Directions: Combine water and spinach and bring to a boil. Reduce heat and simmer until spinach is tender. Place in a food


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processor, blend until smooth and strain. In a saucepan, melt the butter and add the milk, onion, salt and pepper. Stir in the spinach mixture. Chicken Liver with Green Peppers Ingredients (4 servings): 1 pound chicken livers 2 green peppers 1 red bell pepper 1 onion

2 cloves garlic 1 tbsp olive oil 1 tsp soy sauce Salt, black pepper

Directions:

Heat the olive oil in a skillet. Sauté the onion and garlic for 2-3 minutes. Add the peppers and cook for 5 minutes or until the peppers begin to soften. Add the chicken liver and soy sauce. Cook for 10-15 minutes.


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Dessert & Drink Recipes Berry Cheesecake Parfait

Ingredients (4 servings): 4 cups assorted berries 4 tbsp sugar ½ cup mascarpone cheese ½ cup heavy whipping cream ½ tsp vanilla extract

Directions: Place all berries in a large bowl and sprinkle with 1 tbsp sugar. Leave in the refrigerator for about 30 minutes. Beat the mascarpone cheese, whipping cream, 3 tbsp sugar and vanilla extract in a large bowl until soft peaks form. In four serving bowls or parfait cups, layer the berries and the cream. Melon with Raspberry Sauce

Ingredients (4-6 servings): 1 large cantaloupe 2 cups fresh raspberries 2 tbsp honey 1 tsp lemon juice 1 tsp orange juice 1 tsp red grapefruit juice Directions:

Place raspberries, citrus juice and honey in a blender and process until pureed. Strain and set aside. Cut the cantaloupe into 4 or 6 wedges, peel and remove seeds. Arrange on a serving plate and garnish with the raspberry sauce.


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Citrus Ice Tea Ingredients (4 servings): ½ cup orange juice ¼ cup red grapefruit juice ¼ cup lemon juice 2 cups water 4 tbsp honey Directions: Mix all ingredients in a blender and process until mixed well. Place

in refrigerator for about an hour. Raspberry Peach Crumble

Ingredients (4 servings): 1 cup rolled oats 4 tbsp brown sugar 4 tbsp unsalted butter 1 cup fresh raspberries 2 fresh peaches, chopped 1 tbsp fresh lemon juice ½ tsp vanilla extract A pinch of cinnamon and salt

Directions: Preheat the oven to 350 F (175 C). In a bowl, mix the raspberries, peaches, sugar, vanilla extract, lemon juice and cinnamon. In a separate bowl mix the oats, the butter and salt. Lightly grease a baking dish, spread the fruit mixture and cover with the oats mixture. Bake for about half an hour or until crisp and lightly brown.


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Mango Mousse Ingredients (4 servings): 1 10 ounce package pastry shells 3 ounce cream cheese 2 mangos, diced

2 tbsp brown sugar 1 tbsp lime zest 2 tbsp coconut, shredded

Directions: Prepare the pastry shells according to the package directions. Place the rest of the ingredients in a food processor and mix until well blended. Transfer into a bowl and refrigerate for 30 minutes-1 hour. Divide the mixture among the pastry shells and serve with fresh mango slices. Sunday Fruit Salad Ingredients (4 servings): 10 ounces canned pineapple (preserve the juice) 1 apple 1 peach

1 banana 1 kiwi fruit 1 cup strawberries

Directions: Dice all fruits and place in a bowl. Add the pineapple juice and serve. Berry Compote Ingredients (4-6 servings): 2 cups strawberries 2 cups blueberries 2 cups blackberries 2 cups raspberries

2 cups red currants 4 tbsp brown sugar 2 tbsp fresh lime juice

Directions: Chop all fruits and place in a bowl. Sprinkle with sugar and lime juice and refrigerate for 10-20 minutes.


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Blackberry Sorbet Ingredients (4 servings): ½ pound fresh blackberries ½ pound fresh blueberries ½ cup water ¼ cup brown sugar ¼ cup semi-dry red wine Directions: Make basic syrup from the sugar and water; set aside to cool. Puree the fruits and strain to remove any seeds. Mix the fruit puree with

the syrup, add the red wine and refrigerate for about an hour. Apple Pumpkin Dessert Ingredients (4 servings): 4 apples 1 cup canned pumpkin ½ cup water

1 tsp cinnamon 1 tsp brown sugar

Directions: Peel and chop the apples. Place apples and pumpkin in a baking dish, sprinkle with sugar and cinnamon and add water. Bake for about 20 minutes in preheated oven. Fruit Bake Ingredients (4 servings): 2 stalks rhubarb 4 fresh peaches 1 pear 1 papaya

1 tbsp raisins 1 tbsp biscuit baking mix 1 tbsp brown sugar 1 tbsp butter

Directions: Preheat the oven to 375 F (190 C). Chop all fruits. Grease a baking dish and arrange the fruits in it. In a small bowl, mix the butter with sugar and baking mix; sprinkle over the fruits in the baking dish. Bake for about 30 minutes or until light brown on top.


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Honey Fruit Salad

Ingredients (4 servings): 1 cup fresh blueberries 1 cup fresh raspberries 1 cup fresh strawberries ½ cup grapes 1 mango 1 papaya 4 tbsp honey 2 tbsp fresh lime of lemon juice 1 tsp poppy seeds

Directions: Combine all fruits in a large bowl. In a separate bowl, mix together honey, lime juice and poppy seeds. Add to the fruit mixture and toss to coat evenly. Refrigerate for about 30 minutes and serve.

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