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Broccoli, edamame and nut summer salad

June 30, 2017

Broccoli, edamame and nut summer salad

Eye Health Benefit:

The standout ingredient is broccoli. It is full of lutein and is an excellent source of vitamin C. The nuts and edamame round out the dish and add the extra benefit of plant-based omega-3 fatty acids, zinc and vitamin E.

INGREDIENTS

  • 1 cup brown rice, rinsed

  • 2 cups water

  • 1 head broccoli, cut

    to florets

  • 1/2 bag shelled edamame

  • 1/4 cup unsalted cashews

  • 1/4 cup unsalted walnuts

Dressing:

  • 2 tbsp reduced sodium soy sauce.

  • 1 tbsp lime juice

  • 1 tbsp rice vinegar

  • 1 tsp honey

  • 1 tsp sesame oil

DIRECTIONS

  1. Bring rice and water to a boil in medium saucepan. Cover, reduce heat to low, and simmer for 30 minutes. When water is absorbed, let rest, covered for 5 minutes. Let cool.

  2. In a medium saucepan, steam edamame and broccoli for about 3 minutes, until al dente. Let cool.

  3. Heat a small, dry skillet over medium-low heat. Add nuts. Shake the pan constantly until the nuts turn light brown. Remove from heat. Add 1 tbsp soy sauce, and mix well. Set aside.

  4. In a small bowl, whisk together all ingredients of the dressing.

  5. In a serving bowl, add vegetables and nuts to the rice. Pour the dressing over top, and mix. Serve immediately or refrigerate overnight

Source: 
Barbara Pelletier and Laurie Capogna provide recipes — six times this year — from their book, “Eyefoods: A Food Plan for Healthy Eyes,” so you can educate your patients about the link between nutrition and eye health.