Daily dark green vegetables to supplement lutein (Part 2)

Lutein recipes

Easy Garlic Oil

• Ingredients: 2 bulbs of fresh garlic, 1 small bottle of olive oil, a little salt.

• Method: Peel the garlic, peel it into single pieces and put it into the pot. Pour olive oil to cover the garlic and turn on a low heat. Keep it at medium-low temperature with slight bubbles. Turn off the heat after about 15 minutes. Add 1 teaspoon of salt and let it cool. Pour the oil into a bottle and it is ready to use.

• Tips:

  1. Olives are rich in lutein, and cooked garlic can be used instead of garlic sauce to spread on French bread.

  2. The oil has been heated, so store in a cool, dry place and use up as soon as possible. It is not recommended to store it in the refrigerator to avoid large temperature differences when it is taken out for repeated use, which can easily accelerate the rancidity of the oil.

  3. If you have vitamin E capsules at home, cut one and put it in the oil to extend its shelf life.

Smokeless Fried Sweet Potato Leaves

• Ingredients: 1 teaspoon of garlic oil, 100 grams of sweet potato leaves, 50 grams of water, and appropriate amount of salt.

• Method: 1. Wash the sweet potato leaves and set aside. 2. Put water in a wok, add sweet potato leaves after the water boils and stir-fry. Add salt to taste after the sweet potato leaves are cooked. 3. Drizzle with garlic oil before serving.

• Tips:

  1. Sweet potato leaves, known as superfood, are rich in lutein and zeaxanthin.

  2. Using a quick, low-oil stir-fry method can effectively utilize and preserve the lutein in sweet potato leaves.

  3. Garlic oil is better if made from olive oil.

Fried Double Flower

• Ingredients: broccoli, squid, 1 teaspoon of garlic oil, 50 grams of water, 1 small chili, and salt to taste.

• practice:

  1. Remove the stems of the broccoli, add salt and soak for 20 minutes to let the worms run out. Wash and peel into small florets for later use.

  2. Wash the peppers, remove the seeds and cut into oblique slices. Wash and slice the squid, and cut oblique patterns on the surface for later use.

  3. Take a wok and put water in it. When the water boils, put the squid slices in and blanch them. Drain and set aside.

  4. Add broccoli to the same pot and stir-fry. When it is 70% cooked, add cooked squid and chili slices, add salt to taste, and drizzle with garlic oil before serving.

• Tips:

  1. Broccoli and red peppers contain lutein.

  2. These methods are all ways to avoid over-frying so as to retain more lutein.

(http://www.ttv.com.tw/lohas/)