February Foods

soupy1Valentine’s chocolate isn’t the only treat to look forward to, this wintery month.  February is also the official date to celebrate homemade soup, pie, and grain-free goodies. Here’s a walk through the month, with vision-boosting recipes we love.

February 4: National Homemade Soup Day

Healthy (But You Wouldn’t Know It) Zuppa Toscana

This hearty soup is packed with eye-healthy ingredients: carrots, kale, peppers… Not only that, but it is gluten-free, dairy-free, and keto!  Most  importantly, it’s delicious and full of flavor.

zuppa

1 lb mild ground sausage
4 strips cooked bacon, diced
1 yellow onion, diced
2 garlic cloves, minced
3 carrots, sliced into coins
1 red pepper, diced
1 head of cauliflower, cut into florets
5 cups chicken broth
1/2 t. thyme
1 t. basil
1/2 t. red pepper flakes
3 c. chopped kale
1 can coconut milk

  1. Brown sausage on stovetop
  2. Saute peppers, onion and garlic  
  3. Add all ingredients except cauliflower and kale into crockpot
  4. Cook on low 4 hours, adding cauliflower halfway through
  5. After cooking, add kale
  6. For InstantPot instructions, see link 

 

National Pie Month

Whole Grain Pie Crust

pie crust

This whole-grain crust may be the excuse you’re looking for, if you’re hoping to celebrate pie a little healthier, this year.  Along with a lemon, chocolate or cherry filling, whole grains will load your piece of pie with vitamin E, zinc, and niacin— contributing to your eye health and reducing your risk of eye disease!

 

 

 

3/4 cup whole-wheat flour
1/2 cup old-fashioned oats, finely ground
2 t. granulated sugar
1/2 t. salt
1/3 c. cold butter, cut into very small pieces
2-3 T. very cold water

  1. Combine flour, oats, sugar and salt in medium bowl
  2. Cut in butter with pastry blender or two knives
  3. Sprinkle with butter and blend together with a fork until mixture holds together
  4. Shape into ball and roll out on wax paper 
  5. Invert dough into 9-inch pie dish and cook according to your recipe

 

February 14: Valentine’s Day

Dark Chocolate Peanut Butter Cups

pb cups

This Valentines, choose dark chocolate… Not only has dark chocolate been recommended in moderation as a good source of antioxidants, magnesium and zinc, BUT it also helps prevent optic nerve damage and eye diseases. As far as the “moderation” part goes… good luck!

1 bag dark chocolate chips
4 t. coconut oil or butter
1/2 cup creamy peanut butter
1 t. sea salt

  1. Place 12 cupcake liners in muffin pan
  2. Fill a large pan with water and bring to a simmer; double boil your smaller pan of chocolate chips and 2 t. oil/butter inside 
  3. Stir until melted
  4. Scoop half of chocolate evenly into cupcake liners. Freeze for 15 minutes
  5. Heat peanut butter in microwave for seconds, until spreadable 
  6. Distribute on frozen chocolate and freeze 
  7. Repeat chocolate layer, sprinkle with salt and freeze 

 

February 21: National Grain-free Day

Grain-free Lunchbox Wraps 

Low-carb, or grainless diets are all the rage. And while there is much debate about the details, what IS clear is that foods that are processed and loaded with sugar and chemicals are not good for your body— or your vision.  Not only do these wraps cut back on bread, but they’re also perfect for packing with eye-friendly foods such as veggies and fruits.  

wraps

6 egg whites
1/4 c. coconut flour
1/4 c. almond milk (or other milk)
1/2 t. salt
1/4 t. garlic salt (omit for sweet fillings
1/4 t. nutritional yeast (optional)
oil for cooking 

  1. In a large bowl or blender, mix all ingredients (low speed).
  2. Let batter sit for 10 minutes
  3. Heat large skillet over medium high heat and oil 
  4. Pour a small circle (about 1/4 c.) of batter onto pan, shaking the pan a bit to thin out the batter
  5. Cook for about a minute, and then with spatula, lift and flip. Cook 30 seconds on other  side, then remove from pan

 

Don’t forget to love on your eyes, this February! These recipes will get you started, while also leaving lots of room for creativity.


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