NaturalClearV NutritionGuide

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Copyright 2012 Success Vantage Pte Ltd

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Published by Kevin Richardson

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Table Of Contents

Using Food to Improve Your Vision! ............................................................................................ 4
Herbs as a Supplement ................................................................................................................ 7
Fruits for the eyes ........................................................................................................................ 10
Recipes ........................................................................................................................................ 13
Main Courses ........................................................................................................................... 13
Breakfast ................................................................................................................................... 20
Side Dishes ............................................................................................................................... 22

Using Food To Improve Your Vision!

Food plays an essential part in our lives. It is extremely important to have a healthy and
well balanced diet for the optimal vision.

What needs to be shine on the outsides starts from the inside! We will now focus on the
different food that will help improve your vision.

Food for the Eyes
There has been no particular food that is able to focus solely on improving the
condition of your eyes. In fact, what you need is an array, a variety of eye friendly food
in order to obtain the perfect vision and eye health.

This is because by making use of the different food, you are giving your body all the
minerals, vitamins and nutrient it needs. A holistic approach to diet change also
contributes in boosting the immune system as you keep your eyes healthy.

While preparing these foods as part of your daily meals, try to cut down on the usage of
oil, unless you are planning on using Olive Oil. Avoid frying, especially deep frying and
barbequing them. You can preserve the nutrients and minerals by steaming or boiling
the food.

Vegetables that is high in Vitamin A, Beta Carotene, Lutein and Zinc:

Broccoli
Celery
Green Beans
Peas
Brussels Sprouts
Corn
Tomato
Carrots
Sweet Peppers
Leaf Lettuce
Kale
Spinach
Leek
Yams

Omega 3 is high in fatty acid and it is extremely beneficial for our eyes. It helps to
reduce the risk of getting dry eyes and reducing the risk of high eye pressure and
glaucoma. Omega 3 is basically found in fishes.

Fish Varieties that is high in Omega 3

Sardines
Tuna
Mackerel
Salmon

While all these amazing food are good for your eyes, there are also some that
contributes in worsening your vision. You should avoid fat filled red met, alcoholic
beverages and processed food that are high in sugar and oil content. Not only will you
do your eyes a favor, you are also doing your arteries a favor as well by staying away
from such food.

Here is some of the food that you should reduce your intake of them:

Fried Food Fries, fast food, fried chicken and food that is cooked in grease.
Alcoholic Beverages
Nicotine products Cigarettes, Cigars, Tobacco and chewing tobacco
Red Meats Prime cuts of Beef, Pork and Lamb
Processed Meat & Food Bacon, Sausages, Luncheon Meat, Canned food and
canned meat.
Bakery Products Cream filled cakes and pastries, cookies and doughnuts
Oils excessive consumption can harm your eyesight

Start your day right with a healthy all natural meal and end it off with one as well.
Incorporating a well balanced diet with the knowledge and the eye exercises will let
you achieve the clear vision in no time.

Herbs As A Supplement

Herbs have been used for hundred of year to treat many diseases in the past when
medical technology is not as advanced as now. It is known for its natural healing and
supplements abilities and is often recommended as a tonic for those who prefer to
consume natural supplements rather than packaged tablets.

You can add herbs to your daily intake of food as a form of natural supplement.
However, do consult an herbal practitioner before implementing them to prevent side
effects or any allergic reaction.

A list of herbs and their functions for the eyes:

Aspalathus

Also known as Rooibos
Contains anti-oxidants
Anti- oxidants have the ability of
boosting eye health
Also aids in the overall condition for
the immune system

Gingko Biloba

Treats the harmful effect of the UV
rays.
Known for strengthening the
capillaries in the retina.
Well known overall eye supplement
as it maintains the overall eye
health and slows down the process
of eye aging.

Passion Flower

Helps in treating disorders such as
conjunctivitis (Pink Eye) and sties.

Bilwa

Anti inflammatory properties which
best suited for eye conditions that
results in eye irritations and
inflammations.

Mahonia Grape Extract

Pain reducing properties that is
known to provide quick relief from
minor inflammation.

Bilberry

Has a component bioflavonoid
called anthocyanosides
Bioflavonoid is use to treat eye
disorders because of its ability to
reduce the rate of macular
degeneration
Also prevents other retinal condition
from occurring
Posses certain antioxidants which
has the properties for protecting the
veins and arteries in the eyes
This herb is known for improving the
ability to see at night, otherwise
known as night vision.
Relaxes the blood vessels in the
eyes
Aids in alleviating eye strain due to
distance or reading in dim light.
Improves the overall blood
circulation in the eyes


Best recommended for people who
has macular degeneration due to
the ability to improve retinal
deterioration.

You can choose either to incorporate these herbs into your daily meal or simply use
them as supplements. Either way, they are not only beneficial for your eyes but for your
overall health as well.

Alternatively, you can use them as garnishes with their natural flavors, a good substitute
for salt and monosodium glutamate.

Fruits For The Eyes

We have recommended the food and supplement and now we are going to
recommend some healthy desserts to round off your meal!

Fruits are known to be rich in vitamins and minerals. Combine them with some
vegetables and you get a power pack glass of vitamins and minerals that is extremely
beneficial for your overall health.

Fruits that is beneficial for the eyes:-

Dried Apricots
Persimmons
Guavas
Blueberries
Lemons
Bilberries
Kiwi Fruit
Strawberry
Cranberry
Blackcurrant

Add these greens for that extra boost:

Broccoli
Chard
Dandelion
Kale
Parsley
Spinach
Watercress

We have also classified the different cases for different greens.

Cataracts and Conjunctivitis

Apple
Blueberry
Carrot
Celery
Spinach
Parsley

Macular Degeneration

Broccoli
Green Bell Pepper
Greens
Red Bell Pepper
Apples
Raspberries

Diabetic Retinopathy
*You will need more vegetables than fruits

Raspberries
Ginger
Garlic
Parsley
Asparagus
Carrots
Celery
Pumpkin
Leek
Artichokes

Glaucoma

Raspberries
Plums
Apple
Turnip
Radish
Parsley
Cucumber
Cabbages
Beets

Retinitis Pigmentosis

Wheat grasses
Ginger
Garlic
Grapes
Lemon
Carrots
Celery
Leeks
Beets
Cabbage

You can also mix and match any vegetables and fruit of your choice to enjoy your daily
glass of fruit juice! Drink right and eat right not only for a pair of clear vision but also for a
healthy lifestyle.

Recipes
Main Courses

Whole Wheat Penne With Spinach And Gorgonzola

Especially rich in: lutein, zeaxanthin, folate, and zinc, with modest amounts of vitamin C.
Most of the omega-3s are from plant sources, which are not quite as good as the EPA
and DHA in fish.

Also rich in: iron, fiber, B vitamins, calcium, potassium, and copper.

Ingredients:

10 oz. uncooked whole wheat penne pasta
Olive oil cooking spray
1 cup yellow onion, diced (~1 medium onion)
3 large clove garlic, minced
cup chicken broth
3 Roma tomatoes, chopped (~2 cups)
1 (6 ounce) bag of fresh baby spinach
1/3 cup fresh basil, chopped or 1 teaspoon
dried basil
Salt & Pepper to taste
2/3 cup crumbled gorgonzola cheese
1/3 cup of pine nuts (optional)

Directions:

1. Cook pasta according to package directions, without salting water.

2. While pasta is cooking, spray a large, non-stick frying pan with cooking spray.
Heat over medium-high heat. Add onions, then stir and cook until slightly
transparent, approximately 5 minutes. Add garlic, stir and cook for another
minute. Add broth and let simmer for 3 minutes. Add tomatoes, toss, and simmer
for 2 minutes. Add spinach and basil, cook and stir for approximately 2 minutes,
or until leaves wilt. Remove from heat and salt/pepper to taste.

3. Drain pasta and add to spinach mixture. Thoroughly toss. Serve on a platter and
top with gorgonzola and pine nuts.

Makes 6 servings.

Nutritional Information (per serving): 300 Calories; 25% fat (8.3 g total, 2.8 g saturated),
57% carbohydrate (43 g), 18% protein (13.5 g), 8 mg cholesterol, 8.6 g fiber, 27 mg
vitamin C, 1.33 mg vitamin E, 271 mg sodium.

Smoked Salmon Pizza With Dill & Lemon

Especially rich in: eye-healthy omega-3s DHA and EPA.
Also rich in: iron

Ingredients:

Cooking spray
2/3 cup fat free sour cream
3 tablespoons of freshly chopped dill
2 teaspoons of lemon zest
1 clove garlic, minced
Pinch of red pepper flakes
Black pepper
One 13.8 ounce can refrigerated pizza crust
(such as Pillsbury Pizza Crust Classic)
1 cup of thinly sliced onion
6 ounces of thinly sliced smoked salmon
cup peeled and thinly sliced cucumber

Directions:

1. Coat a pizza pan or cookie sheet with cooking spray. Set aside. Heat oven to
425F.

2. In a small bowl, thoroughly mix first 6 ingredients (sour cream through pepper).
Set aside to let flavors blend.

3. Remove pizza dough from tube. Knead until smooth, roll into a ball, and spread
on a round pizza pan or cookie sheet until 12" round in diameter.

4. Sprinkle onion evenly over top and bake for 12 minutes or until golden brown.
Remove from oven and cool.

5. Spread sour cream mixture over pizza crust, top with salmon and cucumbers.

Makes 6 servings.

Nutritional Information (per serving): 221 Calories; 13% fat (3.2 g total, < 1 g saturated),
65% carbohydrate (33.7 g), 22% protein (12.2 g), 6.5 mg cholesterol, 1.7g fiber, 6.5 mg
vitamin C, 0.5 mg vitamin E, 1,057 mg sodium.

Creamy Orange - Cherry Oatmeal

Especially rich in: the omega-3 fat DHA, vitamin C, vitamin E, folate, and zinc
Also rich in: iron, magnesium, potassium, selenium, fiber

Ingredients:

1 1/2 cups DHA-fortified milk or soymilk,
such as Horizon milk w/ DHA or 8th Continent
Complete soymilk.
2/3 cup dried tart cherries
1 cup old fashioned oats
2 tablespoons orange juice concentrate
1 tablespoon chopped pecans (optional)

Directions

1. In a medium saucepan, heat milk/soymilk and cherries on medium high, stirring
occasionally to prevent burning. When simmering, add oats. Reduce heat and
simmer uncovered until oats are cooked and liquid is absorbed, approximately 7
minutes.

2. Remove from heat.

3. Add OJ concentrate and stir thoroughly. Pour into bowls and sprinkle with nuts if
desired.

Maximize the vitamin C content by adding the OJ at the very end, after cooking.
This oatmeal is so sweet, you wont even need sugar!

Makes 2 servings.

Nutritional Information (per serving): 417 Calories; 13% fat (6 g total, < 1 g saturated),
75% carbohydrate (78 g), 12% protein (12.5 g), 0 mg cholesterol, 7 g fiber, 26 mg vitamin
C, 1 mg vitamin E, 136 mg sodium.

Grilled Chicken and Mangos on Baby Greens

Especially rich in: vitamin C, vitamin E, lutein/zeaxanthin, folate, and zinc
Also rich in: plant-based omega-3s, fiber, B vitamins, iron, and potassium

Ingredients:

1/4 cup low-sodium soy sauce
1 tablespoon sesame oil
1 tablespoon minced fresh ginger root
2 tablespoons lemon juice
pinch of red pepper flakes
4 four-ounce skinless chicken breasts, cut into 1" strips
cooking spray
8 cups baby lettuce
1/2 cup thinly sliced red onion
1 /2 cup julienned red bell pepper
1 large mango, peeled, seeded, and diced
2 tablespoons mint leaves, minced
Dressing
1 tablespoon minced lemon peel
2 tablespoons extra virgin olive oil
1 tablespoon honey
Salt and pepper to taste

Directions

1. Marinade: In a blender, whip soy sauce, oil, ginger, lemon juice, and red pepper
flakes. Place chicken in a shallow pan and pour marinade over top. Turn to coat,
cover, and refrigerate up to 1 hour.

2. Dressing: Blend ingredients (lemon juice and peel, oil, honey, and salt/pepper).
Set aside for flavors to blend.
3. Spray a large, non-stick skillet with cooking spray and heat over medium-high
heat. Add chicken strips and cook on each side for 2 minutes, or until done.
Remove from heat.

4. In a large salad bowl, toss lettuce, onions, and peppers. Add dressing and toss
thoroughly. Divide onto 4 salad plates, top with chicken strips and mango.
Sprinkle with mint leaves.

Makes 4 servings.

Nutritional Information (per serving): 291 Calories; 33 % fat (10.6 g total, 1.7 g saturated),
192 mg omega-3s, 28 % carbohydrate (20.4 g), 39 % protein (28.4 g), 66 mg cholesterol,
3 g fiber, 77 mg vitamin C, 2.3 mg vitamin E, 1.3 mg zinc, 598 mg sodium.

Seared Tuna with Orange, Avocado and Cilantro Salsa

Especially rich in: lutein/zeaxanthin, vitamin C, vitamin E, folate, and omega-3s
Also rich in: fiber, iron, magnesium, and potassium

Ingredients:

1 tablespoon olive oil
4 four-ounce tuna steaks (preferably sushi grade)
1/3 cup red onion, minced
2 oranges, peeled with all pith removed, and
cubed
1 avocado, peeled, seeded, and cubed
1/4 cup cilantro, chopped
juice of 1 lime
salt and pepper to taste

Directions
1. Blend olive oil, garlic, and lemon juice in a shallow pan. Add tuna, turn to coat
evenly, cover and marinate for up to 1 hour.

2. In a medium bowl, blend onion, oranges, avocado, cilantro, lime juice, and salt
& pepper. Cover and refrigerate for up to 1 hour.

3. Place steaks in a non-stick skillet over medium-high heat. Cook 2 minutes per side
for medium rare (3 to 4 minutes per side for well done). Serve with salsa spooned
over top.

Makes 4 servings.

Nutritional Information (per serving): 304 Calories; 45 % fat (15 g total, 3 g saturated),
1,410 mg omega-3s, 18 % carbohydrate (13.7 g), 37 % protein (28 g), 43 mg cholesterol,
3.4 g fiber, 44 mg vitamin C, 3.4 mg vitamin E, 1 mg zinc, 50 mg sodium.

Breakfast

Blueberry Ricotta Pancakes

Ingredients

1/2 cup(s) whole-wheat pastry flour
1/4 cup(s) all-purpose flour
1 teaspoon(s) sugar
1 teaspoon(s) baking powder
1/4 teaspoon(s) baking soda
1/2 teaspoon(s) freshly grated nutmeg
3/4 cup(s) part-skim ricotta cheese
1 large egg
1 large egg white
1/2 cup(s) nonfat buttermilk
1 teaspoon(s) freshly grated lemon zest
1 tablespoon(s) lemon juice
2 teaspoon(s) canola oil, divided
3/4 cup(s) fresh or frozen (not thawed) blueberries

Directions

1. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda,
and nutmeg in small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest,
and juice in large bowl until smooth. Stir dry ingredients into wet ingredients until
just combined.

2. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat
until hot. Using a generous 1/4 cup batter for each pancake, pour batter for 2
pancakes into pan, sprinkle blueberries on each pancake, and cook until edges
are dry and bubbles begin to form, about 2 minutes. Flip pancakes and cook
until golden brown, about 2 minutes more. Repeat with remaining oil, batter, and
berries, adjusting heat as necessary to prevent burning.

Curried Carrot Soup

Ingredients

3 tablespoon(s) canola oil
2 teaspoon(s) curry powder
8 medium carrots, peeled and thinly sliced
4 medium stalks celery, thinly sliced
medium onion, coarsely chopped
5 cup(s) reduced-sodium chicken broth
1 tablespoon(s) lemon juice
1/2 teaspoon(s) salt
Freshly ground pepper , to taste

Directions

1 Cook oil and curry powder in a large saucepan over medium heat, stirring, until
fragrant, 1 to 2 minutes. Stir in carrots, celery and onion; toss to coat in oil. Cook,
stirring frequently, for 10 minutes. Stir in broth. Bring to a boil. Reduce heat and
simmer until the vegetables are very tender, about 10 minutes. Remove from the
heat; let stand 10 minutes. Lay a paper towel over the surface of the soup to blot
away the oil that has risen to the top. Discard the paper towel.

2 Working in batches of no more than 2 cups at a time, transfer the soup to a
blender and puree (use caution when pureeing hot liquids). Return the pureed
soup to the pan, place over medium heat and heat through. Season with lemon
juice, salt and pepper.

Side Dishes

Creamy Herb Hummus with Sliced Red Bell Peppers, Broccoli Flowerets
and Whole Wheat Pita Wedges

Especially rich in: vitamin C, vitamin E, folate, and zinc
Also rich in: plant-based omega-3s, fiber, calcium, iron, magnesium, potassium, and
selenium

Ingredients:

1 (15-ounce) can garbanzo beans, drained and rinsed
1 tablespoon lemon juice
tablespoons olive oil
1/3 cup chopped parsley
1/4 cup chopped fresh basil (or, 3 to 4 teaspoons
dried basil)
pinch of cayenne pepper
1/4 cup sliced green onions
1 tablespoon minced fresh basil (or, 1 teaspoon dried basil)
2 whole wheat pita breads, cut into wedges
1 red bell pepper, stemmed, seeded, and sliced into 1" slices
1 cup broccoli flowerets

Directions

1 In a food processor or blender, blend first 8 ingredients, adding enough water to
make a smooth dip. (Makes approximately 1 1/2 cups.)

2 Spoon into a serving bowl and top with green onions and basil. Serve with pita
wedges and vegetables.
Makes 4 servings.

Nutritional Information (per serving): 310 Calories; 28 % fat (9.6 g total, 1 g saturated),
141 mg omega-3s, 56 % carbohydrate (43 g), 16 % protein ( 12.4 g), 0 mg cholesterol, 10
g fiber, 67 mg vitamin C, 1.8 mg vitamin E, 2.2 mg zinc, 137 mg sodium

Rum flavored Kiwi, Pineapple, Orange Toss with Coconut and Chopped
Nuts

Especially rich in: vitamin C
Also rich in: fiber, folate, magnesium, and potassium

Ingredients:

tablespoons sugar
tablespoons Splenda
1/4 cup water
juice of half a lime
1 teaspoon rum extract
kiwi fruit, peeled and cubed
1 cup fresh pineapple chunks
2 medium oranges, peeled and cubed
tablespoons coconut
1/4 cup almonds, chopped

Directions

1 In a small saucepan, heat sugar, Splenda, and water until dissolved. Remove
from heat and cool. Add lime juice and rum extract.

2 Place fruit in a medium bowl, add coconut and sugar water. Toss thoroughly.
Cover and refrigerate for up to 1 hour to allow flavors to blend.
3 Place fruit mixture in 4 parfait glasses, top with chopped nuts, and serve.

Makes 4 servings (approx. 1 1/4 cups each).

Nutritional Information (per serving): 199 Calories; 31 % fat (6.8 g total, 2.6 g saturated),
62 mg omega-3s, 62 % carbohydrate (30.8 g), 7 % protein (3.5 g), 0 mg cholesterol, 6 g
fiber, 118 mg vitamin C, 1.6 mg vitamin E, 0.5 mg zinc, 6.7 mg sodium.

Roasted Garlic and Kale Soup

Especially rich in: lutein/zeaxanthin, vitamin C, vitamin E, folate, and zinc
Also rich in: fiber, B vitamins, calcium, copper, iron, manganese, potassium, and
selenium

Ingredients:

1 bulb of garlic
1 cup uncooked elbow macaroni
1 1 /2 cup onion, diced
tablespoons fresh sage, chopped (or 2 teaspoons
dried sage)
8 cups kale, washed, drained, and chopped
1 1 /2 pound sweet potato, peeled and cut into bite-size pieces
8 cups chicken stock
1 tablespoon Better Than Bouillon chicken base or 1 to 2 chicken bouillon
cubes (optional)
cans butter beans, drained and rinsed

Directions

1 Heat oven to 425F.

2 Wrap garlic head in foil and bake for 40 minutes or until soft. Remove from foil,
cool, and remove cloves from papery shell. Set cloves aside.

3 Cook macaroni according to directions on package until al dente. Drain and set
aside.

4 In a large, non-stick kettle, heat oil over medium heat. Add onions and sage and
cook until onion is transparent, stirring occasionally, approximately 5 minutes.
Add kale and continue to stir for another 5 minutes. Add sweet potatoes, stock,
and chicken base. Bring to boil, reduce heat, and simmer until sweet potato is
soft, but still firm, approximately 15 minutes.

5 Add macaroni and beans to soup, adjust seasonings, and heat through for 5
minutes.

6 Serve hot.

Makes 8 generous servings.

Nutritional Information (per serving): 278 Calories; 14 % fat (4.3g total, <1 g saturated),
225 mg omega-3s, 66 % carbohydrate (46 g), 20 % protein (14 g), 0 mg cholesterol, 10 g
fiber, 99 mg vitamin C, 4 mg vitamin E, 1.5 mg zinc, 815 mg sodium.

Roasted Butternut Squash with Bacon and Pistachios over Baby Lettuce
or Baby Wild Greens

Especially rich in: lutein/zeaxanthin, vitamin C, vitamin E, zinc and omega-3s. Most of
the omega-3s are from plant sources, which are not quite as good as the EPA and DHA
in fish.

Also rich in: fiber, calcium, iron, magnesium, potassium, and manganese

Ingredients:

cooking spray
1 1 /2 lb butternut squash, peeled, seeded and chopped into 1 /2" cubes (~ 4
cups)
1 lb beets, peeled and cut into 8 to 12 cubes
salt & pepper to taste
slices bacon
tablespoons red wine vinegar
1 1 /2 teaspoon Dijon mustard
1/3 cup thinly sliced red onion
(4.5 ounce each) bags baby greens, such as Tender
Ruby Reds and/or Sweet Tender Greens
tablespoons chopped pistachio nuts

Directions

1 Coat cookie sheet with cooking spray. Heat oven to 425F

2 Spread squash on half a cookie sheet, one layer thick and beets on other half.
Spray with cooking spray and sprinkle with salt and pepper to taste. Bake for 20
to 25 minutes, or until cooked but firm, tossing once. (Do not let squash and
beets touch, since beets will color the squash.) Remove from oven and set aside.
3 While vegetables are roasting, cook bacon in a small, non-stick frying pan over
medium-high heat until crisp. Remove, pat dry, and crumble. Retain 2 teaspoons
of the drippings. 3) In a small bowl, blend vinegar, mustard, olive oil, salt and
pepper to taste, bacon crumbles and bacon drippings. Set aside.

4 In a large bowl, toss onion, lettuce, and dressing until thoroughly coated.
Arrange on 6 salad plates, place equal amounts of the roasted squash in the
middle and the beets around the edges. Sprinkle with pistachios.

Makes 6 servings.

Nutritional Information (per serving): 171 Calories; 35% fat (6.7 g total, 1.7 g saturated),
124 mg omega-3s, 55 % carbohydrate (23.5 g), 10% protein (4.3 g), 4 mg cholesterol, 7 g

Green Mashed Potatoes

Especially rich in: lutein/zeaxanthin and vitamin C
Also rich in: fiber, potassium

Ingredients:

1 /2 pounds russet potatoes, peeled and cut into large
chunks.
1 bunch collard greens, washed, stemmed and cut
into 1 /2" strips (approximately 8 cups)
garlic cloves, minced
1 /2 cup fat-free 1 /2 & 1 /2 cream
1 tablespoon butter

Directions

1 Place potatoes in large pot of cold water, bring to boil, reduce heat, and simmer
until tender, approximately 20 minutes. Drain and return potatoes to pot.

2 Place collards and garlic in a large saucepan over medium heat. Bring to simmer
and steam covered for 10 minutes or until cooked through, but still bright green,
stirring occasionally to prevent burning. Remove from heat.

3 Add remaining ingredients to potatoes, along with collards. Mash or whip to
desired consistency. Add more cream if too thick.

Makes 8 servings (approx. 2/3 cup each).

Nutritional Information (per serving): 176 Calories; 8 % fat (1.6 g total, <1 g saturated), 36
mg omega-3s 81 % carbohydrate (35.6 g), 11 % protein (4.8 g), 4 mg cholesterol, 3 g

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