Feast Your Eyes on This! · • Dark green leafy vegetables such as broccoli, collard greens, asparagus and spinach are the primary sources of lutein and zeaxanthin. • Good sources

Healthy Recipes That May Reduce Your Risk of Age-related Macular Degeneration

Feast Your Eyes on This!

About EyeCare America

Established in 1985, EyeCare America, a public service program of the Foundation of the American Academy of Ophthalmology, is committed to the preservation of sight, accomplishing its mission through public service and education. EyeCare America provides eye care services to the medically underserved and for those at increased risk for eye dis-ease through its corps of 7,000 volunteer ophthalmologists dedicated to serving their communities. More than 90 percent of the care made available is provided at no out-of-pocket cost to the patients. EyeCare America includes programs for seniors, glaucoma, diabetes, Age-relat-ed Macular Degeneration and children, and is the largest program of its kind in American medicine. Since its inception, EyeCare America has helped more than 1 million people. EyeCare America is a non-profit or-ganization whose success is made possible through charitable contribu-tions from individuals, foundations and corporations. More information can be found at: www.eyecareamerica.org

Age-related Macular Degeneration EyeCare Program

The AMD EyeCare Program recommends that people 65 or older have their eyes examined every one to two years. If you have any symptoms of or a family history of eye disease, see your ophthalmologist as soon as possible.

It also raises awareness of AMD, provides the latest information about treatment options and low vision resources, offers free AMD educational materials and facilitates access to care at no out-of-pocket cost for those who qualify.

QualificationsThe AMD EyeCare Program is designed for individuals who have not been diagnosed with AMD and:

• Areage65andolder • AreU.S.citizensorlegalresidents • Havenotseenanophthalmologistinthreeormoreyears • DonotbelongtoanHMOortheVA

BenefitsPeople may call the toll-free helpline at 1-866-324-EYES (3937), anytime, for themselves and/or family members or friends to see if they qualify for an eye exam and care at no out-of-pocket cost or to request free AMD educational material.

SponsorsThe AMD EyeCare Program is co-sponsored by Alcon, Inc., Bausch & Lomb, Inc., Genentech, Inc., Novartis Ophthalmics and Pfizer Ophthalmics.

Healthy Eating Habits May Delay Age-related Macular Degeneration

Approximately 10 million Americans suffer from Age-related Macular Degeneration (AMD), a devastating eye disease and a leading cause of vision loss in people 65 years or olderintheUnitedStates.AlthoughthereisnocureforAMD,recentstudiesshowthateating foods rich in antioxidants such as lutein, zeaxanthin, omega-3 fatty acids, beta carotene, vitamin C, vitamin E and zinc, may reduce the risk of AMD, or slow its progression in some people.

So, what type of foods should you eat?• MostfruitsandvegetablescontainVitaminCincludingoranges,grapefruit, strawberries, papaya, green peppers and tomatoes.• VitaminEcanbefoundinvegetableoils(safflowerandcornoil),almonds, pecans, wheatgermandsunflowerseeds.• Forbeta-carotene,trydeeporangeoryellowfruitsandvegetablessuch as cantaloupe, mangos, apricots, peaches, sweet potatoes and carrots.• Darkgreenleafyvegetablessuchasbroccoli,collardgreens,asparagus and spinach are the primary sources of lutein and zeaxanthin.• Goodsourcesofzincincludebeef,pork,lamb,oysters,eggs,shellfish, milk, peanuts, whole grains and wheat germ. • Goodsourcesofomega-3fattyacidsareleafygreenvegetables,nuts, fish, andvegetableoilssuchascanola,soy,andespeciallyflaxseed.

The medical research about links between certain foods and nutrients and the progression of age-related macular degeneration (AMD) is on-going. EyeCare America’s recipes focus on whole foods, not supplements that contain nutri-ents research has shown may be helpful in slowing the progression of AMD and assisting in eye health. By providing these recipes, EyeCare America, FAAO and the American Academy of Ophthalmology are not providing medical advice, prescribing treatment or projecting or guaranteeing any particular results, and each disclaims any liability. Regular eye exams by your ophthalmologist are the best way to diagnose eye diseases such as AMD in its early stages and to receive appropriate medical treatment.

CURRIED VEGGIE SKEWERS

INGREDIENTS:•24zucchinirounds–1/4inchthick•Eight2-inchredonionsquares•4cherrytomatoes•4smallbuttonmushrooms•1teaspoonredcurrypaste•1/2teaspoonextravirginoliveoil•2metalskewersor2woodenskewerssoakedinwaterforatleast1/2hour

COOKING INSTRUCTIONS:If you love kebabs and skewered veggies as much as I do, it’s worth purchasing metal skewers. You can get them at most cooking stores, in home improvement stores near the barbecue grills, and even at many grocery stores these days. Just be sure to get rustproof ones. If you prefer the wooden ones, they’ll need to be soaked in water for at least 1/2 hour so they don’t burn on the grill. The metal ones are good to go immediately.

Preheat a grill to high. Combine the zucchini, onion, tomatoes, mushrooms, curry paste, and olive oil in a medium bowl. Toss until the veggies are well coated. Skewer 2 zucchini rounds, leaving a little space between the pieces so they will cook evenly. Next, skewer 2 onion squares, followed by 2 zucchini rounds, 1 tomato, 2 zucchini rounds, and 1 mushroom. On the same skewer, repeat. Then follow the same proce-dure to create a second skewer. Turn the grill to low and place the skewers side by side on the grill. Grill for 5 to 6 minutes per side, or until some of the tomato skins begin to split and the other veggies are tender. Serve immediately.

“Whether we’re talking diabetes, which can lead to loss of eyesight or high cholesterol which can lead to a heart attack, I believe that just by spending a bit of time in our kitchens with some fresh and tasty ingredients, we can live longer, happier, more decadent lives.” –ChefDevinAlexander, NY Times Bestselling Author andHostofHealthyDecadenceonFitTv

LUSCIOUS GRAPEFRUIT MERINGUE

INGREDIENTS:•3eggwhites•1teaspoonvanillaextract•1/4teaspooncreamoftartar•1/4teaspoonsalt•1/4cupconfectionarysugar•2largepinkgrapefruits,halved,sectionspre-cutforeasiereating.

COOKING INSTRUCTIONS:Pre-heat oven to 350 degrees F. In a medium bowl, use an electric mixer to beat the egg whites with the vanilla cream of tartar and the salt until foamy. Gradually add the confectionary sugar and continue beating until the mixture is shiny and forms stiff peaks. Cover the surface of the each grapefruit half completely with generous gobs of meringue and bake for 15 or 20 minutes until lightly browned. Serve immediately.

Yield: 4 Servings

“Making a choice to get healthier with your eating choices can have such a huge affect on every aspect of your life. My sister has cataracts and macular issues. The state of her eyes affects everything. Learning that something as simple and wonderful as cooking healthy food can actually help is truly empowering.” –ChefJanetteBarber

COOKING INSTRUCTIONS:Heatovento350degrees.Stirzest,juice,extravirginoliveoil,syrup,eggwhitesand vanilla together in a medium sized bowl. In a large bowl mix the oats, ½ of the nuts,½thesunflowerseeds,allthesesameseedsandthecoconut.Stirinsyrupmixture. Spread thinly on two cookie sheets covered in parchment paper or tinfoil for easy cleanup. Bake for 15 minutes then stir granola on trays with a wooden spoon. Continue to bake for seven more minutes or until golden brown. Remove and cool. Stirinremainingnuts,flaxseed,wheatgermanddriedfruit.Whencompletelycooled,store in airtight containers and enjoy for up to a month, or keep in freezer for up to six months. Serve with organic kefir and enjoy!

“I recently had the privilege of participating in a charity event to help further the research for optic nerve hyper-plasia. As a long time advocate and teacher for children’s health and nutrition, I was moved to hear that many of the foods that I champion are critical for optic health. The following recipe incorporates many of the foods recom-mended for building and maintaining eye health.” –ChefDomenicaCatelli

CITRUS AND SESAME GRANOLA

INGREDIENTS:•2lemons,zested•½lemon,juiced•1½oranges,zestedandjuiced•1/3cupofextravirginoliveoil•½cuppuremaplesyrup (or ¼ cup maple and ¼ cup honey)•2eggwhites•1tablespoonvanillaextract•4cupsorganicrolledoats•1cuprawcashews

•½cuprawalmondsorpecans•½cuprawsunflowerseeds•¼cuprawsesameseeds•½cupunsweeteneddriedcoconut•¼cupflaxseed,ground•¼cupwheatgerm•1cupdriedfruit(preferablypeaches, apricots, and papaya)•½cupplainorflavoredorganickefir

PESTO-STUFFED BEEF

INGREDIENTS:•4–5ozNYstripsteaks(trimmedoffat)•¼tspsalt•¼tsppepper

STEAK:Make 1” long slits along the edge of the steak, working the tip of the knife to form a pocket. Season with salt and pepper.

TO MAKE PESTO:Combine spinach, basil, garlic, olive oil, Parmesan, and pecans; puree in food proces-sor until smooth. Stir in the wheat germ. Season with salt and pepper and mix well. Stuff mixture into pockets in meat. Brush steaks with olive oil.

GRILL:Arrange medium coals around a drip pan in a grill with a hood. Test for medium-low heat above the pan. Place meat on grill rack over drip pan but not over coals. Insert a meat thermometer; lower the grill hood. Grill for 4-5 minutes or until the meat ther-mometer registers the desired temperature (160 degrees F for medium, 170 degrees F for well done). Add more coals as necessary. Let meat stand, covered, for 10 minutes (its temperature will rise slightly).

PESTO INGREDIENTS:•1½cupslightlypackedspinachleaves, snipped•½cupfreshbasil•8-10clovesgarlic,minced(2tbl)•3tblFilippoBeriooliveoil•1tblgratedParmesan•1tblpecans•1tblwheatgerm“While not always easy, I’ve realized the importance of

maintaining a healthy diet, and the overall effect a well-balanced diet has on how I feel both physically and mentally every day.” –ChefJimColeman

BANANA BLOSSOM SALAD WITH CHICKEN AND GRAPEFRUIT

INGREDIENTS:•2smallbananablossoms•2tablespoonswhitevinegar•4tablespoonswhitevinaigrette•2cupsshreddedpoachedchickenbreast•1/4teaspoonsalt•1/8teaspoonpepper

COOKING INSTRUCTIONS:Peel off and discard the touch, old outer layers (called bracts) of the banana blossom. UseaJapanesemandolinwiththethinnestsettingandcutintofinejuliennestrips.Immediately plunge into large bowl of cold water with the white vinegar. Remove the ju-lienne strips and shake off the tiny white buds (chopped up baby buds). Rinse and drain. Squeeze dry of the excess water. Put 4 cups, well packed, strips into a bowl and toss with the white vinaigrette for a few seconds. Pour off the excess liquid. In a separate bowl, toss the shredded chicken with salt, pepper and lime juice. Add the grapefruit, rau ram, and the chili fish sauce; mix together thoroughly. To serve, divide equally and mound thesaladonto4separateplates.Topeachwith1tablespoonofcrispyshallotflakesand1 tablespoon of the chopped peanuts. Serve immediately.

•2teaspoonsfreshlimejuice•2teaspoonschoppedrauram (Vietnamesemint)•6tablespoonschilifishsauce•4tablespoonscrispyshallotflakes•4tablespoonschoppedroastedpeanuts

“Vietnamesefoodisnaturallyfreshandrichinantioxidents.TheSouthernregionofVietnamwheremyhomeofNhaTrang is located is rich with tropical fruits such as papayas and mangoes, the seafood and shellfish are abundant. At Ana Mandara restaurant we recreate these ingredients in dishes such as the Banana Blossom Salad with peanuts and fresh grapefruit, our Green Papaya Salad, and my signature Mango Soup with Durian Sorbet.” –ChefKhaiDuong

CAESAR PASTA PRIMAVERA

Serving Size: 1/6 recipe, Total Servings: 6

INGREDIENTS:•1(12-ounce)packageregularormulti-grainbow-tiepasta•2tablespoonsoliveoil•1/4poundasparagus,cutinto1-1/2-inchpieces•1/4poundsnowpeas,trimmed•2mediumcarrots,thinlysliced•1medium-sizedyelloworredbellpepper,cutinto1-inchchunks•3mediumplumtomatoes,cutintothinwedges•3garliccloves,minced•1(14-1/2-ounce)canready-to-servereduced-sodiumchickenorvegetablebroth•1(1.2-ounce)packagedryCaesardressingmix•2tablespoonsgratedParmesancheese(optional)

COOKING INSTRUCTIONS:1. Cook pasta according to package directions, omitting the salt; drain. Meanwhile, in a large skillet, heat olive oil over medium heat and sauté asparagus, snow peas, carrots, and bell pepper 2 minutes. Stir in tomatoes and garlic.2. In a small bowl, combine broth and dressing mix; pour over vegetables and bring to a boil. Reduce heat to low and simmer 5 to 7 minutes, or until vegetables are crisp-tender, stirring occasionally.3. In a large bowl, combine hot pasta and vegetable mixture; add Parmesan cheese, if desired, and toss until well coated. Serve immediately.

“We eat with our eyes, and that’s why colorful foods appeal to our senses. In fact, they may add years and quality to our lives, too. The more colors we eat, the more protection we’re giving our eyes and our bodies. Enjoying a rainbow of food options means eating and staying healthy. That’s important to me...and it should be to you, too.” –Mr.Food

PAPAYA RISOTTO WITH MANGOES AND TOASTED ALMONDS

INGREDIENTS:•1cuppapaya–diced•1whiteonion–diced•1mango–julienned•2cupsarboriorice•2Tblsp.butter•½cupparmesancheese•½cuptoastedalmonds•½cupwhitewine•oliveoil•salt

COOKING INSTRUCTIONS:1. Sauté diced papaya with ½ of the white onion in a pan with olive oil until they soften and lose their color2. Put onion and papaya into food processor and blend3. In separate, 6 quart pan, sauté the rest of the white onion4. Add arborio rice and continue to toast the rice with olive oil and salt.5. Deglaze pan with ½ cup white wine6. Add water to cover the rice by ½ inch.7. Cook rice to “al dente”, stirring occasionally. (You may need to continue adding water)8. When rice is done, add 2 tablespoons of butter and ½ cup of parmesan cheese along with the papaya mixture.9. Top with julienned mango and toasted almonds

Serves 4

Chef Jeff Fournier

NEW ZEALAND LAMB SHANKS BRAISED IN HEARTY RED WINE

INGREDIENTS:•8NewZealandlambshanksabout1¼lbeach•salttotaste•peppertotaste•8tablespoonsofoliveoil•4teaspoonsofblackpeppercorns•4bayleaves•16cupsofgoodqualitychickenstockorchickenbrodo•6cupsofagoodqualitydryfullbodiedheartyredwine(aboutabottleandahalf)•4headsofgarlic,minced•8ribsofcelerycutintomediumdice•8carrotscutintomediumdice•1largesweetVidaliaonionpeeledandroughchoppedmedium•10sprigsofrosemary

COOKING INSTRUCTIONS:Preheat oven to 425 F. Season the shanks with salt and freshly ground pepper. In a large oven proof pot heat the oil and sear the shanks on all sides until golden brown. Remove the shanks and add the garlic, celery, carrots, onion to the pot and sweat the vegetables until tender. Add the chicken stock, wine, bay leaf, peppercorns, rosemary to the pot with the sweated vegetables. Put the shanks back in the pot. Put in oven and cook for 2 hours to 2 ½ hours or until the shanks are tender but the meat is not falling off the bone. Remove the shanks from the braising liquid and strain the liquid. De-grease the sauce carefully and reduce over a medium heat by a 1/3. Serve with the lamb shanks. Serve with roasted root vegetables.

“With three people in my family who suffer from macular degeneration, my role as a professional chef is to serve healthy food to help in the prevention of such devastating diseases. I encourage you to eat fresh fruits and vegetables along with lean protein to aid in your quest for healthy eyes. They are your window to your future.” –ChefMaryBethLawtonJohnson

A FEW GOOD EGGS

Serves 1

INGREDIENTS:•3largeeggs•1tablespoonheavycreamorhalf&half•2tablespoonsunsaltedbutter,roomtemperature•1tablespoonfreshchives,finelychopped•1tablespoontarragon,finelychopped•Koshersalt&freshlycrackedwhitepepper,totaste

COOKING INSTRUCTIONS:Preheat oven to 400 degrees. Whisk eggs and the cream in a small bowl. In a 9-inch ovenproof nonstick sauté pan, heat the butter over high heat until bubbling and foamy. You want it hot, but whatever you do, don’t let it brown. Add the eggs all at once to the center of the pan. There should be an audible hiss. Immediately reduce the heat to low and using a heat-resistant rubber spatula stir constantly. The key thing to remember here is, “low and slow.” When the eggs begin to “just set” on the bottom (the top will still be wet) turn off the heat and toss the pan into the preheated oven. Let it go for about 1 ½ minutes until the top is still moist looking and custard-like. Season with salt & pepper andscatterthechivesandtarragonoverthetopoftheeggs.Usingtherubberspatula,gently loosen the edge of the eggs from the side of the pan and fold one side over towardthecenter.Usethepantohelpyouinverttheomeletontoaplatefoldedoveritself in thirds.

“My mom suffers from macular degeneration so I know first-hand how devastating it can be and the importance of early diagnosis through regular eye exams. A couple of simple things we can do to reduce our risk of blindness through eye diseases is to make smart choices in the foods we eat. Foods like dark leafy greens, seafood, nuts and of course carrots contain certain nutrients that can actually reduce your chances of becoming blind as a result of eye disease.” –ChefDavidLawrence

INSALATA PROFUMATA DI MARE

INGREDIENTS:•1lbofsteamed,cleanedshrimp•1/4poundcleaned,steamedmussels-shelled•1/3lbofcalamari-cleanedandcooked•1redonion•2red,ripetomatoes•4parsleysprigschoppedfinely•1tablespoonofoliveoil•1freshlemon•saltandwhitepeppertotaste

COOKING INSTRUCTIONS:Clean and slice the onion into round slices. Separate slices into separate rings. Wash and clean the tomatoes, cut in slices. Clean and chop parsley finely. Wash and cut lemon in half. Squeeze lemon with juice squeezer, remove seeds. Place fish in bowl and dress with lemon juice olive oil and pinch of slat and pepper. Sprinkle chopped parsley on top and stir. Cover with plastic wrap and set aside for 30 minutes in refrigerator. On a large plate, arrange tomato slices. Place marinated fish on top and then top off with onion rings.

“Everyone really takes their eyes for granted until prob-lems arise. You really need to take preventative care of your eyes so that no problems arise. And if you are more predisposed to eye problems because of family history you will lessen your chances of developing those very same problems. Feeding your eyes’ by giving them all the nutrients they need is a great way to do that.” –ChefMariaLiberati

SWEET POTATO AND CARROT SOUP

INGREDIENTS:•2cupscarrots(peeledandcutinto1in.cubes)•3cupssweetpotatoesoryams(peeledandcutinto1in.cubes)•4cupsofmilk•1cupfreshsqueezedorangejuice(orfromconcentrate)•2tbsp.frozenorangejuice(concentrate)•1tbsp.orangezest•3tbsp.brownsugar...orhoney•11/2tsp.salt...ortotaste•pepper...totaste

COOKING INSTRUCTIONS:Put sweet potatoes and carrots in a medium size soup pot... cover with water and bring to a boil, then reduce the heat and simmer until tender... about 15 to 20 minutes. Drain and cool. Fill a blender about 1/2 full with the sweet potatoes and carrots... add some of the milk and orange juice... all the zest, OJ concentrate, brown sugar, salt and pepper. (You will need to blend the soup in 2 to 3 batches using enough milk and orange juice so your blender runs smoothly... if it is too thick add more liquid) Blend all the ingredients well then you can either reheat or chill the soup. It is great hot or cold.

*You can also add 1/4 teaspoon cinnamon if you like.*Yields 4 to 6 servings and will keep in the fridge for up to 3 days.**For enhanced eye health, serve alongside a spinach salad with almonds, a sprinkle of wheat germ, hard-boiled eggs, bacon and your favorite dressing, preferably made with Saffloweroil.

“As a personal chef I am always looking for foods that promote wellness and I enjoy making delicious dishes for my clients and myself. Our eyes are so important and by adding just a few delicious and nutritious foods to our diet we can help to enhance our eye health.” –ChefKateMcAloon

SALMON AND HORSERADISH MARINATED VEGETABLE SUMMER ROLL

INGREDIENTS:• 1 ½ pound of skinless salmon filet cut, horizontally into 1 inch strips • 2 Tablespoons of olive oil for cooking plus an additional 2 Tablespoons for the salad • Juice of one lemon • 1 Tablespoon of grated horseradish• 2 medium carrots peeled, sliced julienne • 1 large English cucumber (discard the seeds), sliced julienne• 1 large slack of celery, sliced julienne • 1 granny smith apple, sliced julienne • bunch of mint leaves finely sliced• ½ teaspoon of salt and fresh ground pepper plus additional for seasoning the salmon strips • 4 dried rice papers• black sesame seeds for garnish (optional)

continued...

“’The Eyes Have It’, so keep them as sharp as you can. My recommendation has always been to eat foods that are rich in nutrition and support our overall bodies’ health. Adding a few essential ingredients to many of our every-day recipes will give our meals a boost of much needed nutrition, and thus better health.” –Chef Georges Mokbel

COOKING INSTRUCTIONS:Heat the olive oil in a large nonstick pan on high heat. Season the salmon with salt and fresh ground pepper. When the oil is very hot, place the salmon strips in the pan and cook for 2 minutes. Using a spatula carefully turn the salmon on the other side and sear for another minute on low heat. Remove salmon. In a medium salad bowl, whisk the remaining olive oil, lemon juice, horseradish, and ½ teaspoon of salt and freshly ground pepper. Add the julienned vegetables and the sliced mint leaves. Toss to coat. Soak the dry rice paper in a large bowl filled with room temperature water for 10 seconds. Then lay it flat on a clean kitchen towel. Place the julienned vegetables in the center of the rice paper forming a thin line leaving a 1 inch border on each end. Add the salmon on top of the vegetables then roll tightly. Slice at an angle and serve. Sprinkle with the black sesame seeds.

Difficulty: Easy

Prep Time: 12 minutes

Cook Time: 6 minutes

Yield: 4 servings

SAFFRON TAMALE WITH SPANISH BRAISED PORK SHANK

AND WHITE PEACH SALSA

Servings: Makes about 26

INGREDIENTS•1-8ozdriedcornhusks–soaked in water•6cupsbraisedporkshank•9cupsmasadough•2cupswhitepeachsalsa•6porkshankpieces•2tablespoonsoliveoil•2largecarrot,smalldiced•1largeonion,smalldiced•6largegarliccloves,chopped•1tablespoonchoppedthyme–fresh

•1-28ozcanPlumtomatoesinjuice, tomatoes coarsely chopped •2cupschickenbroth•2cupsmediumdrysherry•4driedanchochilies,halved, stemmed and seeded•2tablespoonstomatopaste•1tablespoonchilipowder•1tablespoonpimentondulce•2teaspoonsgroundcumin•1teaspooncoriander•½poundbacon–cutinto1inchpieces

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“There’s a saying that ‘you eat first with your eyes’. You cannot over-emphasize the importance of healthy vision. I believe what people eat directly correlates to diseases thatnowinflicttheworld.Overallhealthandwellbeingisgreatly affected by all the processed foods that now make up people’s diets. I try to use natural and organic products in my cooking whenever possible because I believe this will create a healthier world with less disease.” –ChefJeffMoschetti, Executive Chef Warwick Melrose Dallas

COOKING INSTRUCTIONS:Preheat oven to 350 degrees F. Season the shanks liberally with salt and pepper.Heatoilinaheavypotovermediumhighheat.Workinginbatches,brown the shank well and transfer to a sheet pan. Add the bacon, carrots, onions, garlic and thyme to the pot. Sauté until onion softens, approximately 5 minutes. Add the tomatoes with juice, broth, sherry, chili’s, tomato paste, chili powder, paprika, cumin and coriander. Bring to boil, scraping the brown bits stuck on the bottom of the pan. Return the shanks to the pot. Return to a boil. Cover pot and place in the oven and braise until the shanks are tender about 2 ½ hours. Remove the pork shanks from the pot and allow to cool. Meanwhile skim the top layer of fat from the braising liquid. Strain and bring the liquid to a simmer and reduce to desired consistency. Adjust the season-ing with salt and pepper. Once the shanks are cool enough to handle pick the meat into small pieces and add back to the liquid and hold.

FOR THE DOUGH:•11/3cupslardorvegetableshortening•1½teaspoonsalt•1½teaspoonbakingpowder•3½cupsmasaharina•4½cups(about)chickenbroth–chilled•pinchspanishsaffronthreads

COOKING INSTRUCTIONS:Before starting bring the broth to a boil with the saffron threads. Simmer forabout3–4minutes.Strainthesaffronthreadsfromthebrothandchillcompletely.Usinganelectricmixerwithapaddleattachment,beatlardwithsaltandbakingpowderinlargebowluntilfluffy.Beatinfreshmasaharina

in four additions. Reduce speed to low and gradually beat in 1 ½ cups broth, forming tender dough. If dough seems too firm add more broth to soften.

FOR THE SALSA:•1¾cupssmalldicedpeeledwhitepeaches•¼cupsmalldicedredbellpepper•¼cupchoppedgreenonions•2tablespoonskeylimejuice•2tablespoonschoppedcilantro•1tablespoonchoppedserranochili•1teaspoonsmincedfreshginger•1clovegarlic–minced

COOKING INSTRUCTIONS:Mix peaches, red bell pepper, green onions, key lime juice, cilantro, serrano chili, ginger and garlic in a small bowl and fold together to blend. Season to tastewithsaltandpepper.Hold.

ASSEMBLY: Open husks on a work surface. Spread ¼ cup dough in a 4 inch square in center or each, leaving 2 to 3 inch plain border at narrow end of husk. Spoon heaping tablespoon of braised pork down the center of each dough square. Fold long sides of husk and dough over filling to cover. Fold up narrow end of husk. Tie folded portion with strip of husk to secure and fold back the large end. Stand tamales in steamer basket. Repeat with more husks. Steam ta-males until dough is firm to touch and separates easily from the husk. About 45 minutes. Once the tamales are done cooking, open the husk to expose the masa. Spoon a heaping tablespoon of the peach salsa on top and garnish with cilantro and serve

SPICY PICKLED VEGGIES

•6zucchini•6summersquash•10cherryPepper•8carrots•8parsnips•4headcauliflower

*Veggies,allBattonetcutexceptthepepper,sliced

In a large pot, seasoned with siracha, vinegar and salt and pepper. Blanch and shock all of the vegetables, except for the squashes. Those can just be added to the finished veggies.

In a large bowl, season veggies heavily with vinegar, sugar, salt, pepper and siracha. Put

in cambro and serve after two days.

“Itrynottousefatasflavorlikemanychefsdo;Ithink there are health alternatives to bringing out the true essence of items we cook without adding all the fat. Finishing sauces, salads and grilled or roasted vegetables with a touch of vinegar or white wine really makes a difference in seasoning. Balsamic, rice and sherry vinegar are my favorite and we use them a lot at The Beehive.” –ChefRebeccaNewell

GRILLED TUNA WITH PINEAPPLE-ORANGE SALSA

INGREDIENTS: •1cuppineapplechunks,drained•¼cuporangejuice•1tbsp.choppedsweetonion(e.g.Vidalia,WallaWalla)•½cupchoppedredbellpepper•24oz.tunasteaks•2tsp.garlicpowder•2tbsp.low-sodiumteriyakisauce

COOKING INSTRUCTIONS:Combine pineapple, orange juice, onion, and red pepper in a medium bowl and mix well; cover and refrigerate until ready to serve. Sprinkle tuna steaks on both sides with garlic powder.Brushgenerouslywithteriyakisauce.Heatbroilerorgrilltomedium-highheat.Cook (grill or broil) tuna 5 minutes; turn tuna, brush with teriyaki sauce, and cook an ad-ditional 5 minutes. Serve with pineapple salsa.

Serves: 4

Shopping List: 24 oz. tuna steaks, 8 oz. can pineapple chunks, orange juice, sweet onion, red bell pepper, teriyaki sauce, garlic powder Copyrighted by Family Fit Lifestyle, Inc.“Keepingyoureyeshealthyandstrongisessentialatany

age. You can provide extra protection by eating healthy. Age-related macular degeneration is the leading cause of visionlossinpeople65yearsorolderintheUnitedStates.Although there is no cure, following a healthy eating program is an excellent preventive measure to maintaining good eyesight throughout one’s life.” –ChefJylSteinback

VIETNAMESE-STYLE SALMON SUMMER ROLL

SUMMER ROLL INGREDIENTS:•1packofricepaperwrappers•1largebowlfilledwithverywarmwater(forsoakingricepaperwraps)•1dozenlargepeeledanddeveinedshrimp–wellseasonedandgrilled•1greenpapayaormango–grilledandsliced(semi-ripepeachescanbeused as a substitute)•1bunchasparagus–stemmedandgrilled•1smallbagshoestringcarrot•1bunchredleaflettuce–shredcut(butter,romaineorgreenleaflettucecanbe used as substitute)•½cupmintsprigs•½cupthaibasilsprigs(regularItalianorsweetbasilcanbeusedas a substitute)•½cupcilantrosprigs

DIPPING SAUCE INGREDIENTS:•½cupchunkypeanutbutter•1/3cupwater•1Tablespoonlimejuice•1Tablespoonfishsauce•1Tablespoonbrownsugar•1tspchiligarlicsauce•Optional:1Tablespoonroughlychoppedcilantro

Combine all and stir together until fully combined. continued...

“In my family, diabetes has been a problem factor for many relatives. One of the many awful diabetes-related complications is vision loss. Experiencing diabetes and associated vision loss so close to home, I have made an active effort to give more attention to healthy eating and foods that promote eye health and diabetes prevention. “ –ChefJeffTsao

VEGETABLE PREPARATION TIPS:• Thepapayaormangothatyouchooseshouldbefirmtosqueezeandshould not give much to the thumb. To prepare a green or semi-ripe papaya or mango for grilling you will need to first peel the soft skin off with a regular vegetable peeler. Then cut the papaya in half vertically to remove the seeds, for a mango, make two vertical slices into the mango on both sidesoftheflatmangopitinordertocutthefleshawayfromthepit.Lightlyoil the outside of the papaya or mango and carefully position it in a medium hot pre-heated grill. Allow grill marks to develop on one side before turning the grilling fruit to create grill marks on the other side. Once properly grilled, thinly slice the fruit and set aside.• Thinorthickasparaguscanbeusedbutitmaybeeasiertogrillthickasparagus. After properly rinsing the asparagus, trim the bottom of the stems off, leaving only about 4” of the top for grilling (the remainder of the asparagus can be used for a delicious cold soup). Lightly oil the asparagus and arrange on the grill perpendicular to the grill grates and allow to cook for only about 3 minutes or until slight char marks develop. You will not need to turn thin asparagus but will need to turn the thick asparagus over for even cooking.

SUMMER ROLL ASSEMBLY INSTRUCTIONS:• Makesuretowashyourhandsbeforemakingtheseasyouwillnotbecooking them again before eating.• Carefullyplaceanindividualricepaperwrapperintothebowlofverywarm water, being careful not to scald your fingers. The rice paper wrapper is ready when it becomes soft and pliable enough to roll around food. It is important to work with individual sheets as they become sticky when they are rehydrated.

• Placeindividualricepaperwrapsonacuttingboardoraplateinprepara-tion for rolling. There is no need to dry the wrapper as a little extra moisture will make it easier to work with.• Createaneatrectangularshapedpileofsummerrollfillinginthemiddleof the prepared rice paper wrapper in the following order: a. Two pieces grilled shrimp b. An equal amount of lettuce and carrot (about 3 tablespoons combined) c. 2-3 each, mint and basil sprigs d. 1-2 pieces of grilled asparagus placed lengthwise e. Finish with placing 2 to 3 slices of grilled mango, papaya or peach on top• Rollingthewrapperissimilartorollingaburritooreggroll.Identifyabottom edge by rotating the plate so that the long side of the rectangle is facing you. By now the skin will be somewhat tacky so it will stick when it touches itself. Grasp the bottom edge of the rice paper wrapper and pull it over the pile of filling and rolling it tightly back over the filling to ensure a tight roll. Then take each side and fold it over the center to create a “pocket” of filling. Now gently roll the edge facing you towards the unrolled end of the wrapper, making sure that the ingredients are tightly rolled within and being sure that the end of the wrapper sticks to itself to seal the roll.• Oncewrapped,therollsarereadytoeat.

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EyeCare America’s goal is to work toward eliminating avoidable blindness and severe visual impairment and to serve as a valued partner in reducing the number of people who needlessly become blind each year. Your financial support will bring us one step closer to achieving that goal.

Lack of awareness about eye disease and cost, including co-payments and deductibles, are the main reasons that the medically underserved do not receive the care they need. EyeCare America, founded in 1985, helps bridge these gaps by increasing awareness of eye disease and its risk factors and by providing access to medical eye exams and free eye health information. More than 90 percent of the care providedthroughourprogramhasnocosttothepatients–effectivelyeliminatingcost as a barrier to receiving sight-saving eye care.

Oursuccessismadepossiblebytheover7,000U.S.ophthalmologistsnationwidewho donate their services. Because of this volunteer support and the financial con-tributions we receive from our donors, EyeCare America has been able to help over 1 million people receive the services and resources they need to preserve their sight.Your contribution, no matter the size, can help preserve eye sight. One generous gift from you not only provides medical and surgical eye care to those most in need, but it also has the potential to reach thousands of people with eye health messages and disease prevention.

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If you have any questions regarding making a donation, please contact our Development Office at 415.447.0356 or [email protected] estimated fair market value of this cookbook is $10.Charitable donations to EyeCare America are tax deductible as provided by law. EyeCare America is a public service program of the Foundation of the American Academy of Ophthalmology. It is the policy of the Foundation that a portion of the gifts and/or income therefrom is used to defray the costs of raising and administering the funds. The Foundation has been established as a 501(c)(3) not-for-profit organization. ECA-PMO-0810