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Kids’ Kitchen: Easy recipes for eye health

Get your kids cooking with these simple recipes chock full of eye-healthy ingredients!

BERRY DELICIOUS SMOOTHIE

Smoothies are a fun way for the kiddos in your life to get some much needed nutrients to fuel their growing bodies—including antioxidants and vitamin C from blueberries and strawberries, which may help protect eyes from age-related diseases.

Serves 2-3

Ingredients:
½ cup liquid – almond, coconut, or cow’s milk, or even juice works great
1 cup ice
1 banana
1 cup strawberries
½ cup blueberries
½ cup of your favorite yogurt
Dash of cinnamon
1 cup kale (optional)

Step 1:
Add all ingredients to a blender, put the top on, and blend.

BOOST IT UP! For extra health benefits, blend 1 cup kale with the liquid before adding in the rest of the ingredients. 

Serve immediately and enjoy!

 

BLUEBERRY OATMEAL MUFFINS

Courtesy: Superfit Corporate

If you’re looking for a nutritional alternative to high-fat muffins, Superfit Corporate has a tasty recipe that also helps promote healthy vision with antioxidant-packed blueberries. Have the kids measure out and stir the ingredients—or even pour the batter into the muffin tins!

Serves 12

Ingredients:
1 cup fat free plain yogurt
1 cup old fashioned/quick cooking oats
1 egg or 2 egg whites, slightly beaten
¼ cup canola oil
½ cup packed brown sugar
2/3 cup all-purpose flour
2/3 cup whole wheat flour
1 tsp. baking soda
1 tsp. ground cinnamon
¼ tsp. salt
1 cup fresh or frozen blueberries

Step 1:
Preheat the oven to 400° degrees. Place paper baking cups in 12 regular size muffin cups (or grease bottoms if only using muffin cups).

Step 2:
In a small bowl, mix yogurt and oats. In a large bowl, mix eggs, oil, and brown sugar.

Step 3:
Stir in flours, baking soda, cinnamon, salt, and yogurt mixture (batter will be lumpy).

Step 4:
Gently stir in blueberries. Divide batter evenly among muffin cups, and bake 18 to 20 minutes or until golden brown. Immediately remove muffins from the pan and enjoy!

 

BAKED WILD SALMON

Break up heavy meals with this light salmon dish. Wild salmon is rich in omega-3s, which may help protect tiny blood vessels in the eyes.

Serves 1 per fillet

Ingredients:
Wild Salmon fillets (8 ounces per fillet)
Lemon wedges
Salt and pepper
Olive oil

Step 1:
Preheat the oven to 425°F and line the bottom of your roasting pan with foil.

Step 2:
Take a paper towel and lightly pat the fillets to absorb excess moisture.

Step 3:
Using a brush or your fingers, lightly coat the top of each fillet with olive oil and then sprinkle generously with salt and pepper.

Step 4:
Bake your fillets for 5-8 minutes, depending on the thickness of the cut. The fillet should easily flake once done. Serve immediately for best results. Enjoy!

 

BAKED SWEET POTATO FRIES

What kid doesn’t love fries? Add some color to your plate with sweet potatoes. These orange gems are full of beta carotene which may curb the progress of macular degeneration.

Serves 4-6

Ingredients:
4 sweet potatoes, sliced any way you like, but keep them on the thinner side for quicker cooking
2 Tbsp. extra virgin olive oil, or avocado oil
1 tsp. each of garlic powder, salt, paprika
½ tsp. black pepper

Step 1:
Preheat your oven to 400°. Line a baking sheet with parchment paper, foil (give it a good spray of non-stick spray), or just spray the sheet with non-stick spray.

Step 2:
Slice your potatoes in strips or wedges. If you cut them on the thicker side, you’ll need to bake them a bit longer.

Step 3:
Mix the garlic powder, salt, paprika, and pepper in a zip-top baggie and drizzle the oil on top.

Step 4:
Toss the potatoes in the bag, zip, and give it a good shake to coat them with the oil and spices.

Step 5:
Lay the potatoes on the prepared baking sheet in one layer and bake for about 25 minutes (or longer if they’re thick!). Flip half way through for more even cooking.

Enjoy warm, with your favorite meal!