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FEED YOUR FACE:
I
nspired to get more lutein in your diet? Best sources include leafy greens such as kale, collards, turnip greens, spinach, and broccoli. For a healthy dose, try this Kale and Lentil Soup, with 22 milligrams of lutein per serving, far more than the recommended daily intake.
KALE AND LENTIL SOUP -
serves 4
2 Cups fresh lentils
1 tablespoon olive oil
1 cup onion, chopped
2 carrots, chopped
2 celery stalks, chopped
4 garlic cloves, chopped
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon crushed red pepper
1 bay leaf
1 28-ounce can diced tomatoes, with juice
4 cups vegetable broth
4 cups torn kale leaves
Place the lentils and 4 cups of water in a medium saucepan over medium-high heat. Bring to a boil, then reduce heat to a simmer. Cook, until just tender, about 25-30 minutes. Drain, rinse, and set aside.
Heat the olive oil in a stock pot over medium heat. Add the onions, carrots, and celery. Cook until the vegetables are tender, about 5-7 minutes.
Add garlic, oregano, basil, and crushed red pepper. Stir until just heated through, then add the bay leaf, tomatoes with juice, vegetable broth, and lentils. Simmer over medium-low heat for 15-20 minutes to let flavors develop. Season to taste with salt and pepper.
Stir in kale and cook until wilted, about 10 more minutes. Serve immediately.
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can help stop these conditions from progressing, even in individuals with existing eye damage. But lutein isn't just beneficial for those with less than 20/20 vision; including plenty of lutein in your diet can reduce the risk of oxidative damage that can cause harm down the road.
