VSP Blog

Planning a nice dinner in for Valentines Day? Include a little something that will help keep your eyes healthy and your waistline in sight. These don’t take a chef to create and can be fun to do together.

Appetizer: Smoked Salmon Tartare

These cool and crunchy salmon bites make an ultra simple yet delectable appetizer that’s low in calories, with just a dollop of healthy fat (contains Protein, potassium, selenium, omega-3s)

What you’ll need

• 4 teaspoon(s) reduced-fat sour cream
• 1/4 teaspoon(s) chopped fresh dill
• 16 slice(s) radish
• 2 ounce(s) smoked salmon, chopped
• Dill sprigs for garnish

How you do it:

Combine sour cream and dill in a small bowl. Top each radish slice with salmon, a dollop of the dill sour cream and a sprig of fresh dill.

Main Course: Crispy Phyllo Spinach Tartletts

What doesn’t taste better wrapped in phyllo? With spinach as a filling, you get a most delicious source of lutein and zeaxanthin — nutrients that help shield eyes from light damage.

What you’ll need:

• 4 tablespoon(s) extra-virgin olive oil, divided
• 1 medium yellow onion, coarsely chopped
• 3/4 teaspoon(s) (or more, to taste) salt, divided
• 16 cup(s) spinach, tough stems removed, coarsely chopped
• 1 cup(s) low-fat ricotta cheese
• 1/3 cup(s) crumbled feta or goat cheese, divided
• 2 large eggs
• 2 large egg whites
• 2 tablespoon(s) chopped fresh dill or 2 teaspoons dried
• 1/2 teaspoon(s) freshly ground pepper
• 1/4 teaspoon(s) ground nutmeg
• 1/2 cup(s) sun-dried tomatoes, finely chopped (not oil-packed)
• 2 tablespoon(s) butter
• 20 (9-by-14-inch) sheets phyllo dough, thawed according to package directions

How you do it:

1. Heat 2 tablespoons oil in a large skillet over medium heat. Add onion and 1/4 teaspoon salt and cook, stirring, until brown and tender, about 5 minutes. Add spinach in batches and cook, stirring occasionally, until wilted, 2 to 3 minutes.
2. Whisk ricotta, feta and 1/2 teaspoon salt (or goat cheese and 1 teaspoon salt), eggs, egg whites, dill, pepper and nutmeg in a large bowl. Stir in the spinach mixture and sun-dried tomatoes.
3. Preheat oven to 325 degrees.
4. Melt butter with the remaining 2 tablespoons oil in a small saucepan. Remove from the heat.
5. Unroll phyllo sheets onto a clean, dry surface, keeping them in a stack. (To make the tart in an 11-inch round tart pan instead of individual tartlets, see variation below.) Cut the stack in half crosswise (you’ll have 40 half-sheets). Cover with a piece of wax paper and then a damp kitchen towel. (Keep the phyllo covered to prevent it from drying out while you work.)
6. Lightly brush each tartlet pan with some of the melted butter mixture. Place 1 half-sheet of phyllo in each pan, pressing it into the edges; brush with the butter mixture. Continue adding sheets and brushing with the butter mixture until you have 5 layers in each pan. Trim the phyllo, leaving a 1/2- to 1-inch overhang.
7. Place the tartlet pans on a baking sheet. Divide the spinach mixture among the pans. Fold the dough over the filling (it won’t cover completely). Brush the edges of the dough with the remaining butter mixture.
8. Bake the tartlets until the filling is set and the crust is golden brown, about 35 minutes. Let cool for 5 minutes, then gently turn the tartlets out of the pans. Serve warm.

For more recipes to help keep your eyes healthy and your waistline visible, visit

http://www.realage.com/eye-health/foods-that-improve-eyesight.