Almost AREDS Hearty Summer Beef Salad
By Cassandra Rose, L.Ac – Licensed Acupuncturist
Summer is a great time to incorporate some nutrition vegetables and fruits into our diets. Yellow vegetables and fruits are particularly rich in Vitamin A. This is one of the essential nutrients for eye health. Many of you have probably seen the vitamins tailored for eye health here in the clinic, OcuCare. These are a great tool for supporting health and I want to highlight that we can eat to support our eye health, too.
•3 oz Cooked Chopped Steak
•1/2 c Diced Tomatoes
•1/2 c Diced Orange Peppers
•1/2 c Black Currents
•1 c Mustard Greens
•1c Chopped and Packed Kale
•1/2 c Chopped Broccoli •3 Tb Almonds
•3 Tb Hazelnuts
•3 Tb Sunflower Seeds
•5 Sliced Shiitake Mushrooms Dressing:
•1 Tb Wheat Germ Oil
•1/3 c Fresh Orange Juice
•1/2 tsp Lemon Zest
•1 Tb Rice Vinegar
Use your imagination with some fresh herbs or edible flowers. I am partial to mint in the summer, and many other fresh herbs would be delicious. Mix together and let sit in the dressing. An hour or two is wonderful, and overnight is even better. This will soften the hearty greens and allow then to release more nutrients. This is also wonderful lightly stir-fried if you prefer warm foods. SO yummy!
Totals VitC 552.7mg, VitE 46.6mg, Zinc 13.35mg, Copper 2.2mg, L+Z 11.72mg AREDS VitC 500mg, VitE 268mg, Zinc 80mg, Copper 2mg, L+Z 12mg RDA VitC 90mg, VitE 15mg, Zinc 11mg, Copper 2mg