Summer Sight-Saving Zucchini Salad - UK-Muscle Body Building Community

Peg · 29-05-2006, 08:10 AM

Long, sunny days are blissful for the soul but so-so for your sight.

The problem isn't just the squinting and headaches caused by sun glare; it's the deeper-down damage ultraviolet light can do to the retina and lens. The remedy: wearing sunglasses more often than a rock star, and making crunchy green salads a staple. Why? Bushels of green veggies -- courgette, spinach, broccoli, kale, romaine, and collard greens -- are loaded with lutein and zeaxanthin, the nutrient combo that's become famous for being a vision saver.

Courgette (Zucchini in USA) 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 Courgette Salad
Courgette is at its best from mid-April through July. Look for squash that's firm, bright green, and blemish free. courgette.jpg

1.5 lbs of courgette, 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 courgette 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 courgette 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.

Source: Real Age 05/30/2006.

29-05-2006, 08:10 AM	#1 (permalink)
Peg Getting HUGE! Join Date: Feb 2006 Posts: 1,468	Summer Sight-Saving Courgette Salad Long, sunny days are blissful for the soul but so-so for your sight. The problem isn't just the squinting and headaches caused by sun glare; it's the deeper-down damage ultraviolet light can do to the retina and lens. The remedy: wearing sunglasses more often than a rock star, and making crunchy green salads a staple. Why? Bushels of green veggies -- courgette, spinach, broccoli, kale, romaine, and collard greens -- are loaded with lutein and zeaxanthin, the nutrient combo that's become famous for being a vision saver. Courgette (Zucchini in USA) 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 Courgette Salad Courgette is at its best from mid-April through July. Look for squash that's firm, bright green, and blemish free. courgette.jpg 1.5 lbs of courgette, 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 courgette 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 courgette 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. Source: Real Age 05/30/2006. __________________ "21st century man is not conquered by guns, nor by oppression, but by seduction." "Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn "The best punch is the one that is both first, last, and ends the fight." Last edited by Peg; 15-07-2006 at 10:22 PM.