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EATing For Your Eyes – Almonds

March 09, 2016

EATing For Your Eyes – Almonds

These nuts are packed full of vitamin E, which research shows, slows macular degeneration. They also contain copper, fibre, protein, omega3 fatty acids. They reduce bloating, combat allergy symptoms and fight the effects of aging skin. All in one little nut!

Here is an easy to prepare and tasty almond dish:

Recipe:

Orange-Scented Green Beans with Toasted Almonds

Makes: 4 servings, 1 cup each

Active Time: 15 minutes

Total Time: 15 minutes

Ingredients:

1 pound green beans, trimmed

1 teaspoon extra-virgin olive oil

1/2 teaspoon freshly grated orange zest

1/4 teaspoon salt

Freshly ground pepper, to taste

1/4 cup sliced almonds, toasted (see Tip)

Preparation:

Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil.

Put green beans in the basket and steam until tender, about 6 minutes. 

Toss the green beans in a large bowl with oil, orange zest, salt, pepper and almonds.

Tip:

 To toast sliced almonds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition:

Per serving: 84 calories; 4g fat (0g sat, 3g mono); 0mg cholesterol; 10g carbohydrates; 0g added sugars; 3g protein; 4g fibre; 147mg sodium; 206mg potassium.

Nutrition Bonus: Vitamin C (20% daily value), Vitamin A (15% dv)

Carbohydrate Servings: ½

Exchanges: 2 vegetable, 1 fat

#LoveYourEyes

 

Sources:
Almonds – 5 Foods for Healthy Eyes – Health.com. 2015. Almonds – 5 Foods for Healthy Eyes – Health.com. [Online} Available at: http://www.health.com/health/gallery/0,,20680738_5,00.html. [Accessed 12 August 2015].
Orange-Scented Green Beans with Toasted Almonds Recipe – Eating Well. 2015. Orange-Scented Green Beans with Toasted Almonds Recipe – Eating Well. [ONLINE] Available at http://www.eatingwell.com/recipes/orange_scented_green_beans_with_toasted_almonds.html. [Accessed 12 August 2015].

         

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