Vision Enhancing Zucchini Salad

BigVrunga

BigVrunga

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From RealAge.com:

Almost any sunglasses today -- even bargain brands -- are designed to filter out both UVA and UVB light, the sun's most eye-damaging rays. Supplement their vision protection with salads like this one, which, thanks to the zucchini, has a whopping 3,431 micrograms of lutein/zeaxanthin per serving. Not to mention nice amounts of calcium, protein, potassium, fiber, and other nutritious goodies -- and it tastes terrific!

Sight-Saving Zucchini Salad
Zucchini is at its best from mid-April through July. Look for squash that's firm, bright green, and blemish free.


1.5 lbs of zucchini, cut in quarters
1/2 cup feta cheese
1 small bunch of fresh mint, chopped
Extra-virgin olive oil
1 tablespoon red wine vinegar
Black pepper, freshly ground
Preparation:
Cook the zucchini in boiling salted water until just tender, about 7-8 minutes; it's better to undercook than overcook it.

Drain in a colander and run under cold water to stop the cooking process. Let the zucchini cool a little, then transfer it to a shallow serving dish.

Crumble the feta over the top, sprinkle with the mint, and drizzle with the olive oil and vinegar. Add freshly ground black pepper to taste. Serve at room temperature or slightly chilled. Makes 4 servings. Prep time: 10-15 minutes.

Per Serving: calories: 108 kcal; fat total: 7 g (saturated fat: 3.1 g; polyunsaturated fat: 3.4 g; monounsaturated fat: 0.5 g); carbohydrates: 8 g; fiber: 2.5 g; protein: 4 g; vitamin C: 8.3 mg; calcium: 117 mg; magnesium: 32.5 mg; potassium: 76 mg.

And the studies to back it up:

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15136320

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15023590
 

darkpoet3113

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sounds good,trying it out
cheers,
darkpoet3113
 

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