Cockle Ceviche with Prawns and Vegetables

Home , Cockle (bivalve)

2018 POMEGRANATE PUNCH...... 5 MONTADITOS with ROQUEFORT CREAM CHEESE, WALNUTS AND GREENS ...... 7 OATY BREAD MONTADITOS WITH WATERCRESS MAYONNAIRSE, TINNED TUNA AND PIQUILLO PEPPERS ...... 9 COCKLE CEVICHE WITH PRAWNS AND VEGETABLES ...... 11 SUSHI (SALMON AND VEGETABLE MAKI AND Y URAMAKI)...... 13 MILLET CASSEROLE with TURKEY AND VEGETABLES ...... 15 YOGURT AND CHIA WITH VANILLA, AVOCADO AND POMEGRANATE ...... 17

2017 COLESLAW...... 19 BROWN COUSCOUS WITH VEGETABLES AND ALMOND...... 21 MACAROONS STUFFED WITH SPINACH AND CREAM CHEESE...... 23 VEGETABLES AND TUNA SPRING ROLLS...... 25 GUACAMOLE WITH NACHOS AND CRUDITÉS...... 27 TROPICAL AND RED FRUIT SALAD...... 29 INTRODUCTION 2016 CHICKEN AND VEGETABLE FAJITAS WITH CHEESE...... 31 FEED YOUR EYES, COCKLE CEVICHE...... 33 A COLLECTION OF HEALTHY RECIPES FENNEL AND ORANGE SALAD WITH ALMONDS AND BLACK OLIVES...... 35 FOR OCULAR NUTRITION SALMON AND GOAT CHEESE ROLLS WITH POPPY SEEDS...... 37 TROPICAL FRUIT SALAD WITH RED FRUITS AND LEMON, GINGER AND HONEY SYRUP...... 39 WHITE ASPARAGUS AND SERRANO HAM SHOT...... 41

2015 Since the beginning, THEA In this book, we present some EMPEDRAT...... 43 has been constantly searching delicious recipes which are all FOIE GRAS, FIGS MARMALADE & TRUFFLE OIL BITES...... 45 for ways to combat aging rich in nutrients that help fight PINEAPPLE GUACAMOLE WITH DILL...... 47 of the eye. A healthy diet, against ocular aging. SAFFRON & VEGETABLES RISOTTO...... 49 which is rich in antioxidants, Each recipe is accompanied by STEAMED THAI MUSSELS...... 51 lutein/zeaxanthin, vitamin a nutritional analysis carried out SUNFLOWER SEED MINI-PIZZAS WITH MACKEREL FILLETS & CAPERS...... 53 D, resveratrol and omega-3, by a professional. TROPICAL FRUIT SALAD WITH HONEY, GINGER AND LIME DRESSING...... 55 certainly plays an important role. Bon appetit! 5

POMEGRANATE PUNCH

Preparation Mix the orange juice, Put the pomegranate seeds and pomegranate juice, syrup and orange into the cups. cava in a pitcher. Add the combination of juices, Peel and slice the oranges into decorate with a mint leaf and small cubes. serve. Peel and thresh the pomegranate.

20 Nutrients (mg)* ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol INGREDIENTS serving) C E D Zeaxanthin DHA)

Orange Juice 30.00 0.11 0.00 0.00 0.00 0.02 0.00 0.02 1.5 LITRES VERY COLD Pomegranate ORANGE JUICE 4.00 0.00 0.00 0.00 0.00 0.04 0.00 0.00 juice 1 LITRE VERY COLD POMEGRANATE JUICE Cava 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00

0.5 LITRES CHILLED CAVA Almibar syrup 0.00 0.00 0.00 0.00 0.00 0.02 0.00 0.00 0.5 LITRES ALMIBAR SYRUP Oranges 12.00 0.08 0.00 0.00 0.00 0.01 0.00 0.03 3 ORANGES 2 POMEGRANATES Pomegranates 3.00 0.14 0.00 0.00 0.10 0.04 0.00 0.00

PEPPERMINT OR LEMON Mint leaves 0.00 0.01 0.00 0.00 0.00 0.00 0.00 0.00 VERBENA

20 COCKTAIL GLASSES TOTAL 49.00 0.34 0.00 0.00 0.01 0.12 0.00 0.05 PER SERVING 20 STRAWS

* Vitamin D levels are expressed in μg 7 MONTADITOS WITH ROQUEFORT CREAM CHEESE, WALNUTS AND GREENS

Preparation Slice the bread into uniform Spread a layer of cheese on to slices which are not too thin. the bread. Finely chop the walnuts using a Finish by garnishing with greens knife. and the hazelnut oil. Mix the cream cheese with the walnuts, a little extra virgin olive oil, salt and pepper. 20

Nutrients (mg)* Main ingredients INGREDIENTS Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol serving) C E D Zeaxanthin DHA) 2-3 LOAVES WHOLEMEAL OR SEEDED BREAD Wholemeal bread 0.00 0.07 0.00 0.03 0.4 0.06 0.00 0.00 500G ROQUEFORT CREAM Roquefort cheese 0.00 0.14 0.07 0.05 0.4 0.02 0.00 0.00 CHEESE Walnuts 0.00 0.19 0.00 0.37 0.10 0.07 0.00 0.45 100G WALNUTS 1 JAR CAVIAROLI HAZELNUT Hazelnut oil 0.00 1.18 0.00 0.00 0.00 0.00 0.00 0.00 OIL Greens 4.00 0.09 0.00 0.00 0.10 0.01 0.00 0.46 GREENS SALT TOTAL PER PERSON PER 4.00 1.67 0.07 0.45 1.00 0.16 0.00 0.91 PEPPER SERVING

* Vitamin D levels are expressed in μg 9 OATY BREAD MONTADITOS WITH WATERCRESS MAYONNAIRSE, TINNED TUNA AND PIQUILLO PEPPERS

Preparation Slice the bread into uniform Putt he mayonnaise, tuna and slices which are not too thin. peppers into a bowl. Add salt and pepper and mix until a smooth Remove the oil from the tuna. paste is formed. Using a knife, finely chop the Spread on each slice of bread. watercress and half of the peppers. Garnish with the remaining peppers. 20

Nutrients (mg)* Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & INGREDIENTS (EPA & Zinc Copper Resveratrol serving) C E D Zeaxanthin DHA)

2-3 LOAVES WHOLEMEAL OR Oat bread 0.00 0.15 0.00 0.00 0.30 0.05 0.00 0.00 SEEDED BREAD Mayonnaise 0.00 0.66 0.20 0.09 0.10 0.00 0.00 0.02 300G MAYONNAISE Watercress 8.00 0.18 0.00 0.00 0.10 0.00 0.00 0.72 1 PUNNET FRESH WATERCRESS 250G TUNA IN OLIVE OIL Tuna 0.00 0.25 0.10 0.02 0.10 0.01 0.00 0.00

200G PRESERVED PIQUILLO Red peppers 13.00 0.10 0.00 0.00 0.00 0.01 0.00 0.00 PEPPERS SALT TOTAL PER PERSON PER 20.00 1.34 0.03 0.11 0.50 0.07 0.00 0.74 PEPPER SERVING

* Vitamin D levels are expressed in μg 11 COCKLE CEVICHE WITH PRAWNS AND VEGETABLES

Preparation Peel and chop the onion into everything together well so that very thin strips and leave in cold the flavours combine. water for around 10 minutes. Add a splash of soya sauce for Thinly slice the tomato. colour and to add an aroma. Next, add salt to taste. Also add Finely chop the coriander. a little pepper, preferably freshly Squeeze the lime to retrieve the ground. lime juice. Serve on a plate garnished with Putt he cockles with some the rest of the onion, seaweed… of their juices, prawns, chilli, and finally with a dash of olive 20 coriander, garlic, lime juice and oil. half of the onion into a bowl. Mix INGREDIENTS Nutrients (mg)* Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & 4 TINS OF COCKLES (YOU (EPA & Zinc Copper Resveratrol serving) C E D Zeaxanthin COULD ALSO USE CLAMS, DHA) MUSSELS…) Cockles 0.00 0.14 0.00 0.00 0.80 0.14 0.00 0.00 300G COOKED AND PEELED PRAWNS Prawns 0.00 0.54 0.00 0.03 0.20 0.04 0.00 0.00

2 RED ONIONS AND 2 SPRING Onions 0.00 0.04 0.00 0.00 0.00 0.01 0.00 0.00 ONIONS 6 SMOOTH RED TOMATOES Spring onions 0.00 0.01 0.00 0.00 0.00 0.00 0.00 0.01

1 THINLY SLICED HOT PEPPER Tomatoes 6.00 0.13 0.00 0.00 0.00 0.01 0.00 0.03 3 LIMES AND 3 LEMONS Hot red peppers 1.00 0.01 0.00 0.00 0.00 0.00 0.00 0.00 2 FINELY CHOPPED CLOVES OF GARLIC Lime juice 1.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 2 TABLESPOONS CHOPPED FRESH CORIANDER Lemon juice 1.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 JAPANESE SOY SAUCE Olive oil 0.00 0.03 0.00 0.00 0.00 0.00 0.00 0.00 EXTRA-VIRGIN OLIVE OIL SALT AND PEPPER Seaweed 0.00 0.00 0.00 0.00 0.00 0.01 0.00 0.00 TO GARNISH: VERY FINELY TOTAL PER CHOPPED NORI OR WAKAME PERSON PER 9.00 0.90 0.00 0.03 1.00 0.21 0.00 0.04 SEAWEED SERVING

* Vitamin D levels are expressed in μg 13 SUSHI (SALMON AND VEGETABLES MAKIS AND Y URAMAKI)

Preparation Spread a 0.5cm layer of rice makisu and then remove it. Roll on the makisu and cover with on a Surface covered with the nori seaweed. Place the crab sesame. and salmon, carrots and sliced Using a Sharp knife, cut it into avocado inside. 2cm slices and serve with soy Add a little mayonnaise of wasabi sauce. (optional). Roll this up using the

20 Nutrients (mg)* Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol INGREDIENTS serving) C E D Zeaxanthin DHA)

Cooked sushi rice 0.00 0.00 0.00 0.00 0.20 0.00 0.00 0.00 800 G OF COOKED SUSHI RICE

6 FINELY CHOPPED CARROTS Carrots 0.00 0.02 0.00 0.00 0.00 0.01 0.00 0.06 2 SLICED AVOCADOS Avocado 1.00 0.46 0.00 0.01 0.10 0.03 0.00 0.04 6 TABLESPOONS SESAME SEEDS Sesame seeds 0.00 0.05 0.00 0.00 0.10 0.03 0.00 0.00 10/12 NORI SEAWEED LEAVES Nori seaweed 0.00 0.00 0.00 0.00 0.10 0.02 0.00 0.00 300G SALMON LOIN FOR SUSHI Salmon 0.00 0.59 0.70 0.49 0.10 0.01 0.00 0.00 300G CRAB FOR SUSHI Crab 0.00 0.32 0.00 0.01 1.10 0.14 0.00 0.00 SOYA SAUCE JAPANESE MAYONNAISE Soy sauce 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 (OPTIONAL) TOTAL PER WASABI (OPTIONAL) PERSON PER 2.00 1.45 0.70 0.51 1.60 0.23 0.00 0.10 PICKLED GINGER (OPTIONAL) SERVING

* Vitamin D levels are expressed in μg 15 MILLET CASSEROLE WITH TURKEY AND VEGETABLES

Preparation Finely slice the red pepper and Prepare a dressing with the carrot. lemon juice, oil, pepper, salt and thyme. Finely chop the green beans, onions and mushrooms. Mix all the ingredients together and dress. Slice the turkey into small cubes. Serve.

Nutrients (mg)* Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol 20 serving) C E D Zeaxanthin DHA)

Millet 0.00 0.01 0.00 0.00 0.40 0.06 0.00 0.03 INGREDIENTS Turkey breast 0.00 0.00 0.00 0.00 0.20 0.01 0.00 0.00

Red pepper 10.00 0.08 0.00 0.00 0.00 0.00 0.00 0.00 800G COOKED MILLET Carrots 0.00 0.01 0.00 0.00 0.00 0.00 0.00 0.03 300G COOKED TURKEY BREAST Onions 0.00 0.02 0.00 0.00 0.00 0.00 0.00 0.00 1 RED PEPPER Green beans 1.00 0.04 0.00 0.00 0.10 0.01 0.00 0.00 3 CARROTS

1 ONION Mushrooms 0.00 0.00 0.00 0.02 0.10 0.04 0.00 0.00 300G STEAMED GREEN BEANS Olive oil 0.00 0.61 0.00 0.08 0.00 0.00 0.00 0.00 300G PRESERVED MUSHROOMS Thyme 0.00 0.01 0.00 0.00 0.00 0.00 0.00 0.00 ARBEQUINA OLIVE OIL Lemon juice 1.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 SALT FRESH THYME TOTAL PER PERSON PER 13.00 0.78 0.00 0.10 0.80 0.14 0.00 0.06 3 LEMONS SERVING

* Vitamin D levels are expressed in μg 17 YOGURT AND CHIA WITH VANILLA, AVOCADO AND POMEGRANATE

Preparation Mix the chia seeds with the Put the avocado into a glass yogurt, add the vanilla and leave covering the bottom with a thin for around 10-15 minutes to soak layer. up the liquid. Add the yogurt and chia. Remove the seeds from the Finally, put he pomegranate pomegranate and keep the seeds on top of the yogurt for a seeds. third layer. Peel the avocados, remove their Garnish with the chopped flesh and put into a bowl. Add strawberries and an edible flower the agave syrup and mix until a petal. smooth cream is formed.

20 Nutrients (mg)* Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol INGREDIENTS serving) C E D Zeaxanthin DHA)

Yogurt 0.00 0.27 0.10 0.04 0.40 0.00 0.00 0.00 1.4L SWEET CREAMY YOGURT Chia 0.00 0.03 0.00 1.07 0.30 0.06 0.00 0.00 10 TABLESPOONS CHIA 6 AVOCADOS Avocado 3.00 1.39 0.00 0.03 0.20 0.08 0.00 0.12

4 POMEGRANATES Pomegranates 6.00 0.27 0.00 0.00 0.20 0.08 0.00 0.00 300G STRAWBERRIES Strawberries 9.00 0.06 0.00 0.00 0.00 0.00 0.05 0.00 VANILLA ESSENCE 6 TABLESPOONS AGAVE Agave syrup 1.00 0.04 0.00 0.00 0.00 0.00 0.00 0.00 SYRUP TOTAL PER EDIBLE FLOWER PETALS TO PERSON PER 18.00 2.06 0.01 1.14 1.10 0.22 0.05 0.12 GARNISH SERVING

* Vitamin D levels are expressed in μg 19 COLESLAW

Preparation Finely cut the cabbage and Juice the lemons. carrots put them into a bowl. Make a vinaigrette by mixing the Dice both the apples and lemon juice, salt and olive oil. pineapple into small cubes and Mix all the ingredients together, it add to the same bowl. is now ready to serve.

Nutrients (mg)* Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol serving) C E D Zeaxanthin DHA)

Carrots 0.64 0.09 0.00 0.00 0.03 0.00 0.00 0.03 10 Cabbage 49.00 0.20 0.00 0.00 0.30 0.02 0.00 0.00

Pineapple 8.40 0.07 0.00 0.00 0.07 0.08 0.00 0.00

INGREDIENTS Green apples 0.64 0.09 0.00 0.00 0.00 0.00 0.00 0.01

Lemons 2.70 0.02 0.00 0.00 0.01 0.00 0.00 0.00 1 CABBAGE

1 PINEAPPLE Olive oil 0.00 0.18 0.00 0.00 0.00 0.00 0.00 0.00 2 CARROTS TOTAL PER 2 GREEN APPLES PERSON PER 61.38 0.65 0.00 0.00 0.41 0.11 0.00 0.04 SERVING 2 LEMONS 0.00 0.33 EXTRA VIRGIN OLIVE OIL % VERSUS 12.28 0.18 (EPA : 1.64 5.50 (Lutein : NA 650mg) NA 10mg) AREDS DOSE (500mg) (360mg) (25mg) (2mg) SALT (DHA : (Zeaxanthin : 350mg) 2mg)

* Vitamin D levels are expressed in μg 21 BROWN COUSCOUS WITH VEGETABLES AND ALMOND

Preparation

Finely chop the vegetables and couscous, cover and leave for put to one side. approx. 3 minutes. Place the couscous in a tray with Uncover and stir until the grains a lid. Add the bay leaf, salt and of rice are loose. olive oil. Mix the couscous with vegetables Heat the broth and add to the and almonds.

Nutrients (mg)* Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol serving) C E D Zeaxanthin DHA)

10 Brown couscous 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00

Vegetable broth 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00

INGREDIENTS Asparagus 1.80 0.02 0.00 0.00 0.02 0.02 0.00 0.00

Broccoli 17.40 0.26 0.00 0.00 0.12 0.00 0.00 0.22 600 G BROWN COUSCOUS 500 ML VEGETABLE BROTH Red bell pepper 22.40 0.03 0.00 0.00 0.02 0.00 0.00 2.03 10 STEAMED ASPARAGUS Onion 0.55 0.03 0.00 0.00 0.02 0.01 0.00 0.00 200 G STEAMED BROCCOLI Toasted Almonds 0.00 1.95 0.00 0.00 0.26 0.08 0.00 0.00 1 RED, GREEN OR YELLOW BELL PEPPER TOTAL PER 1 ONION PERSON PER 42.15 2.29 0.00 0.00 0.43 0.11 0.00 2.24 SERVING 80 G TOASTED ALMONDS 0.00 18.67 (SLICED) % VERSUS 8.43 0.64 (EPA : 1.72 5.50 (Lutein : NA 650mg) NA 10mg) (500mg) (360mg) (25mg) (2mg) BAY LEAF, SALT AND EXTRA AREDS DOSE (DHA : (Zeaxanthin : VIRGIN OLIVE OIL 350mg) 2mg)

* Vitamin D levels are expressed in μg 23 MACAROONS STUFFED WITH SPINACH AND CREAM CHEESE Preparation

Place the cream cheese in a bowl, Place the mixture in a piping bag. add salt and pepper. Squeeze the filling into the Squeeze any excess liquid out of macaroon shells. the spinach. Add the spinach to the cream cheese and mix.

Nutrients (mg)* Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol serving) C E D Zeaxanthin DHA) 10 Macaroon shells 0.00 0.30 0.00 0.00 0.06 0.02 0.00 0.01

Cream cheese 0.00 0.20 0.09 0.00 0.10 0.36 0.00 0.00 INGREDIENTS Boiled Spinach 1.20 0.01 0.00 0.00 0.02 0.01 0.00 0.00

TOTAL PER 10 SAVOURY MACAROONS PERSON PER 1.20 0.51 0.09 0.00 0.18 0.39 0.00 0.01 SHELLS SERVING 200 G CREAM CHEESE 0.00 0.08 % VERSUS 0.24 0.14 (EPA : 0.72 19.50 (Lutein : 100 G BOILED SPINACH NA 650mg) NA 10mg) (500mg) (360mg) (25mg) (2mg) AREDS DOSE (DHA : (Zeaxanthin : SALT AND GROUND PEPPER 350mg) 2mg)

* Vitamin D levels are expressed in μg 25 VEGETABLES AND TUNA SPRING ROLLS Preparation

Cut the omelette into thin strips. Fill with the ingredients, add salt. Cut carrots, kale and onion in Wrap the wafer to form a roll and very thin julienne strips. serve with Sesame and sprout garnish. Remove the excess oil from the canned tuna. Place the rice paper in warm water for a few seconds until tender, drain and lay it on a plate.

Nutrients (mg)* 10 Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol serving) C E D Zeaxanthin DHA) INGREDIENTS Rice paper 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 wrapper

10 RICE PAPER WRAPPERS Tuna, in olive oil 0.00 0.39 0.60 0.07 0.22 0.04 0.00 0.00 FOR SPRING ROLLS Eggs 2.88 0.02 0.00 0.00 0.02 0.03 0.00 0.00 200 G TUNA IN EXTRA VIRGIN OLIVE OIL Kale 11.00 0.17 0.00 0.02 0.04 0.00 0.00 1.26 1 OMELETTE WITH 3 TO 4 EGGS Spring onions 0.39 0.00 0.00 0.00 0.01 0.00 0.00 0.00 1/2 KALE Carrots 0.64 0.09 0.00 0.00 0.03 0.00 0.00 0.03 1 SPRING ONION 2 CARROTS TOTAL PER PERSON PER 14.91 0.67 0.60 0.09 0.32 0.07 0.00 1.29 SALT SERVING SESAME 0.01 10.75 % VERSUS 2.99 0.19 (EPA : 1.28 3.50 (Lutein : NA 650mg) NA 10mg) SPROUTS OF CABBAGE AND AREDS DOSE (500mg) (360mg) (25mg) (2mg) BEETS FOR GARNISH (DHA : (Zeaxanthin : 350mg) 2mg)

* Vitamin D levels are expressed in μg 27 GUACAMOLE WITH NACHOS AND CRUDITÉS

Preparation

Cut the avocados, remove the Peel and cut the carrots and stone and skin then place it in a celery into thin sticks. bowl with the onion and tomato. Grind the toasted corn in a Add the lime juice, oil, salt, mortar. pepper and chopped coriander. Serve the guacamole with Mash using the back of a fork to the toasted corn, nachos and obtain a fine paste. vegetable sticks.

Nutrients (mg)* Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol serving) C E D Zeaxanthin 10 DHA)

Avocado 2.40 0.02 0.00 0.00 0.02 0.02 0.00 0.00

INGREDIENTS Lime juice 1.14 0.00 0.00 0.00 0.00 0.00 0.00 0.00 Onion 0.30 0.00 0.00 0.00 0.00 0.00 0.00 0.00

2 AVOCADOS Tomato 2.55 0.18 0.00 0.00 0.02 0.00 0.00 0.02 JUICE OF 1 LIME Toasted corn 0.00 0.05 0.00 0.00 0.22 0.03 0.00 0.09 1/2 SMALL ONION, DICED Corn Nachos 0.00 7.00 0.00 0.00 0.00 0.01 0.00 0.00 1 RIPE TOMATO, DICED Carrots 0.64 0.09 0.00 0.00 0.03 0.00 0.00 0.03 TOASTED CORN CORN NACHOS Celery 0.32 0.01 0.00 0.00 0.00 0.00 0.00 0.01

2 CARROTS Coriander 6.30 0.00 0.00 0.00 0.02 0.01 0.00 0.09

1 STICK OF CELERY TOTAL PER PERSON PER 13.65 7.35 0.00 0.00 0.32 0.08 0.00 0.23 CORIANDER SERVING SALT 0.00 1.92 % VERSUS 2.73 2.04 (EPA : 1.28 4.00 (Lutein : GROUND PEPPER NA 650mg) NA 10mg) (500mg) (360mg) (25mg) (2mg) AREDS DOSE (DHA : (Zeaxanthin : EXTRA VIRGIN OLIVE OIL 350mg) 2mg)

* Vitamin D levels are expressed in μg 29 TROPICAL AND RED FRUIT SALAD

Preparation Chop the papaya, kiwi and the Allow the fruit to marinade for an pineapple and place in a bowl. hour. Add blueberries, grapes and red Serve the fruit salad in a dish. currant. Sprinkle with chopped mint and pistachio. Squeeze the lemon and lime juice onto the fruit.

Nutrients (mg)* Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol serving) C E D Zeaxanthin DHA)

Red currant 8.00 0.02 0.00 0.00 0.04 0.02 0.02 0.01

10 Kiwi 8.85 0.22 0.00 0.00 0.02 0.02 0.00 0.02

Grapes 2.40 0.02 0.00 0.00 0.02 0.02 0.16 0.00 INGREDIENTS Pineapple 4.20 0.04 0.00 0.00 0.04 0.04 0.00 0.00 Lemon 1.08 0.01 0.00 0.00 0.00 0.00 0.00 0.00 RED CURRANT Lime 1.14 0.00 0.00 0.00 0.00 0.00 0.00 0.00 2 KIWIS Papaya 15.50 0.15 0.00 0.00 0.10 0.05 0.00 0.05 200 G RED GRAPES 1/2 PINEAPPLE Blueberries 1.94 0.11 0.00 0.00 0.03 0.01 0.05 0.02 1 LEMON Pistachios 0.00 0.08 0.00 0.00 0.04 0.02 0.00 0.03

1 LIME TOTAL PER PERSON PER 43.11 0.65 0.00 0.00 0.29 0.18 0.23 0.12 1 PAPAYA SERVING BLUEBERRIES 0.00 1.00 % VERSUS 8.62 0.18 (EPA : 1.16 9.00 (Lutein : 20 G PISTACHIO NA 650mg) NA 10mg) (500mg) (360mg) (25mg) (2mg) AREDS DOSE (DHA : (Zeaxanthin : MINT (OPTIONAL) 350mg) 2mg)

* Vitamin D levels are expressed in μg 31 CHICKEN AND VEGETABLE FAJITAS WITH CHEESE Preparation Cut the chicken breast into small over medium heat until slightly strips (about ½ cm wide) and transparent. Add the chopped season with salt, pepper and red pepper to the frying pan, and oregano. leave it to cook for a few minutes until soft. Put the chicken back Sauté in a frying pan with some into the frying pan and cook for oil until they have a bit of color, a few minutes longer until the but without completely cooking chicken is done. them on the inside. Remove them and set aside. When serving, heat the tortillas in a frying pan over low heat, fill Cut the onion into thin strips and them with the chicken, and add a sauté it in the same frying pan bit of cheese and salsa to taste.

Nutrients (mg)* Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol 8 serving) C E D Zeaxanthin DHA)

Chicken breast 0.00 0.25 0.00 0.071 0.75 0.10 0.00 0.00 INGREDIENTS (1000g) Onion (110g) 0.688 0.043 0.00 0.00 0.01 0.001 0.00 0.001 Red pepper 1KG FREE-RANGE CHICKEN 14.00 0.02 0.00 0.00 0.01 0.001 0.00 1.266 BREAST (80g) 1 ONION Oregano (5g) 0.281 0.116 0.00 0.00 0.006 0.00 0.00 0.00

1/2 1 ONION Olive oil (13g) 0.00 0.228 0.00 0.00 0.00 0.00 0.00 0.00 1/2 RED PEPPER Corn tortillas 0.00 1.20 0.00 0.136 5.20 0.80 0.00 7.112 1 TABLESPOON OF OREGANO (3200g) Queso blanco OLIVE OIL 0.00 0.148 1.00 0.004 1.032 0.013 0.00 0.00 (320g) TOTAL PER SALT 14.97 2.0 1.1 0.21 7.03 0.92 0.00 8.38 SERVING PEPPER 0.02 69.83 % VERSUS 2.99 0.56 (EPA : 28.12 46.00 (Lutein : 16 CORN TORTILLAS NA 650mg) NA 10mg) (500mg) (360mg) (25mg) (2mg) AREDS DOSE (DHA : (Zeaxanthin : SALSA 350mg) 2mg)

* Vitamin D levels are expressed in μg 33 COCKLE CEVICHE

Preparation Peel and julienne the onion, then Add a splash of soy sauce to leave it in ice water for about 10 give the ceviche color and flavor. minutes, if possible. Juice the Once prepared, add salt to lime when needed in order to taste. Also add a bit of pepper, avoid it souring. Put the cockles preferably freshly ground. Serve in a bowl with some of their juice, on a plate with a tomato base, the chili pepper, the lime juice, decorating with the rest of the the garlic, and half of the drained onion... and finish with a splash of onion. Stir well so that the flavors olive oil. blend.

Main Nutrients (mg)* ingredients Omega 3s 1 Vitamin Vitamin Vitamin Lutein & (Quantity per (EPA & Zinc Copper Resveratrol C E D Zeaxanthin serving) DHA) INGREDIENTS Cockles (200g) 0.00 0.00 0.00 0.72 4.20 0.76 0.00 0.00 Red onion (80g) 4.00 0.248 0.00 0.00 0.16 0.04 0.00 0.003 Chili pepper 36.00 0.168 0.00 0.003 0.055 0.055 0.00 0.001 200G OF COCKLES (25g) 1/2 RED ONION Limes (400g) 184.00 0.00 0.00 0.00 0.40 0.20 0.00 0.06 (OR SPRING ONION) Garlic (5g) 0.85 0.001 0.00 0.00 0.05 0.003 0.00 0.00 1/2 CHILLI PEPPER CUT INTO THIN SLICES Coriander (10g) 6.30 0.00 0.00 0.00 0.02 0.01 0.00 0.087 4 LIMES Soy sauce (18g) 0.00 0.00 0.00 0.00 0.036 0.002 0.00 0.00 1 CLOVE OF GARLIC, GRATED Olive oil (13g) 0.00 1.82 0.00 0.00 0.00 0.001 0.00 0.00 TOTAL PER 1 TEASPOON CORIANDER 231.15 2.236 0.00 0.723 4.921 1.071 0.00 0.15 SERVING JAPANESE SOY SAUCE 0.07 0.01 % VERSUS 46.23 0.62 (EPA : 19.68 53.55 (Lutein : OLIVE OIL NA 650mg) NA 10mg) (500mg) (360mg) (25mg) (2mg) AREDS DOSE (DHA : (Zeaxanthin : SALT AND PEPPER 350mg) 2mg)

* Vitamin D levels are expressed in μg 35 FENNEL AND ORANGE SALAD WITH ALMONDS AND BLACK OLIVES

Preparation Clean the fennel, removing the In a bowl or dish, place a layer outer leaves and the fronds. of fennel and a layer of orange, Divide it into two parts and seasoning each with the pepper, julienne. Set aside. and finish with salt and pepper. Dress with the olive oil and lemon Peel the orange in order to make juice and add the olives. Serve. precise cuts: cut the orange at both ends to have a flat surface it If possible, leave to marinate in can rest on Remove the peel and the fridge for an hour to improve all of the white parts with cuts the flavours. from the top down, then cut the orange into slices.

Nutrients (mg)* 4 Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol serving) C E D Zeaxanthin DHA) INGREDIENTS Fennel bulbs 13.80 0.00 0.00 0.00 0.575 0.069 0.00 0.00 (460g) Oranges (260g) 35.1 0.156 0.00 0.00 0.065 0.033 0.00 0.085 2 BULBS OF FENNEL Black olives 0.135 0.248 0.00 0.009 0.033 0.038 0.00 0.008 6 ORANGES (60g) Lemon juice 2.7 0.015 0.00 0.00 0.008 0.002 0.00 0.001 60G ARAGON-STYLE (30g) BLACK OLIVES Olive oil (65g) 0.00 2.275 0.00 0.00 0.00 0.002 0.00 0.00 JUICE OF 1/2 LEMON

5 TABLESPOONS OF EXTRA Chili pepper (5g) 0.009 0.477 0.00 0.00 0.053 0.012 0.00 0.00 VIRGIN OLIVE OIL TOTAL PER 51.744 2.694 0.00 0.009 0.681 0.143 0.00 0.093 SALT SERVING 0.01 0.78 PINK OR WHITE PEPPER % VERSUS 10.35 0.75 (EPA : 2.72 7.15 (Lutein : NA 650mg) NA 10mg) GROUND CHILLI PEPPER (OR (500mg) (360mg) (25mg) (2mg) AREDS DOSE (DHA : (Zeaxanthin : GROUND CAYENNE PEPPER) 350mg) 2mg)

* Vitamin D levels are expressed in μg 37 SALMON AND GOAT CHEESE ROLLS WITH POPPY SEEDS

Preparation Put the goat cheese in a bowl, Using the wax paper to help, roll add a pinch of pepper, and mash the salmon. Keep it in the same with a fork until creamy. Set paper and put it in the freezer for aside. 20 minutes. Arrange the salmon slices on a Take it out, and with a sharp sheet of wax paper, placing them knife, cut the roll into strips next to each other while trying about 2/3cm wide. to make a shape similar to a Finish by decorating the rolls rectangle. with some poppy seeds on top. Spread the creamy goat cheese Serve. onto all the salmon.

Nutrients (mg)* Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & (EPA & Zinc Copper Resveratrol 4 serving) C E D Zeaxanthin DHA) Smoked salmon 0.35 0.33 2.83 0.34 0.10 0.02 0.00 0.00 (100g) Goat cheese INGREDIENTS 0.00 0.13 0.10 0.00 0.32 0.12 0.00 0.00 (80g) Poppy seeds 0.08 0.20 0.00 0.00 0.64 0.12 0.00 0.00 100G THINLY SLICED (30g) SMOKED SALMON TOTAL PER 0.43 0.66 2.93 0.34 1.06 0.26 0.00 0.00 SERVING 80G FRESH GOAT CHEESE 0.03 0.00 % VERSUS 0.09 0.18 (EPA : 4.24 375.5 (Lutein : PINK OR WHITE PEPPER NA 650mg) NA 10mg) AREDS DOSE (500mg) (360mg) (25mg) (2mg) POPPY SEEDS (DHA : (Zeaxanthin : 350mg) 2mg)

* Vitamin D levels are expressed in μg 39

Preparation First, squeeze the lemons and You can also remove the pits TROPICAL keep the juice. Remember to from fruits like cherries. grate them first. FRUIT SALAD Prepare the syrup. Peel the Peel the tropical fruit and cut ginger and grate it. Add lemon WITH RED into small pieces, removing the juice and add honey to achieve seeds or core, as in the case of desired sweetness. Chill. FRUITS AND the pineapple. Place the fruit in Serve the fruit in bowls and a bowl with a dash of lemon and LEMON, drizzle with the syrup. Decorate cover with plastic wrap. Keep with the leftover red fruits, a GINGER refrigerated until serving. few mint leaves, and if desired, AND HONEY Wash the red fruits and remove sprinkle with a bit of toasted the green parts. Cut larger fruits sesame. Serve chilled. SYRUP like strawberries into quarters.

Nutrients (mg)* Main ingredients (Quantity per Vitamin Vitamin Vitamin Omega 3s Lutein & Zinc Copper Resveratrol serving) C E D (EPA & DHA) Zeaxanthin

Mango (125g) 5.781 0.164 0.00 0.00 0.016 0.013 0.00 0.003 8 Pineapple (125g) 1.875 0.016 0.00 0.00 0.016 0.017 0.00 0.00 Papaya (125g) 4.844 0.047 0.00 0.00 0.031 0.016 0.00 0.014

Banana (125g) 1.719 0.042 0.00 0.00 0.031 0.016 0.00 0.003 INGREDIENTS Kiwi (125g) 9.219 0.228 0.00 0.00 0.016 0.02 0.00 0.019 Cherimoya 1.797 0.042 0.00 0.00 0.031 0.016 0.00 0.00 750G EXOTIC TROPICAL FRUITS (125g) (MANGO, PINEAPPLE, PAPAYA, Raspberries 0.40 0.006 0.00 0.00 0.004 0.001 0.00 0.002 BANANA, KIWI, CHERIMOYA) (10g) 50G SEASONAL RED Strawberries 0.963 0.003 0.00 0.00 0.001 0.001 0.00 0.00 FRUITS (RASPBERRIES, (10g) BLACKBERRIES, Blackberries STRAWBERRIES, CHERRIES, 0.188 0.03 0.00 0.00 0.003 0.001 0.00 0.001 (10g) BLUEBERRIES) Cherries (10g) 0.138 0.002 0.00 0.00 0.001 0.001 0.00 0.001 GRATED LEMON PEEL (DO THIS BEFORE JUICING) Blueberries (10g) 0.121 0.007 0.00 0.00 0.002 0.001 0.00 0.001 SALT FLAKES (OPTIONAL) Lemon peel 0.963 0.00 0.00 0.00 0.00 0.00 0.00 0.00 (100g) FOR THE SYRUP Lemon juice 6.30 0.035 0.00 0.00 0.018 0.005 0.00 0.002 THE JUICE OF 2 OR 3 LEMONS (140g) 1 PIECE OF FRESH GINGER THE Ginger (20g) 0.10 0.008 0.00 0.00 0.01 0.002 0.006 0.00 SIZE OF A WALNUT HONEY Honey (20g) 0.013 0.00 0.00 0.00 0.023 0.001 0.00 0.00 TOTAL PER 34.418 0.628 0.00 0.00 0.201 0.11 0.006 0.046 TO DECORATE SERVING TOASTED SESAME 0.00 0.05 % VERSUS 6.88 0.17 (EPA : 0.80 5.50 (Lutein : FRESH MINT LEAVES NA 650mg) NA 10mg) (500mg) (360mg) (25mg) (2mg) AREDS DOSE (DHA : (Zeaxanthin : 350mg) 2mg) * Vitamin D levels are expressed in μg 41 WHITE ASPARAGUS AND SERRANO HAM SHOT Preparation Drain the asparagus and keep If possible, place the slices of the liquid from the can. Put the serrano ham in the microwave mayonnaise and asparagus in the and cook for a few minutes until blender and season. dehydrated. If not, just use them fresh. Blend and pour through a strainer to remove any ‘‘strings’’. Serve the cold asparagus soup in If the soup is too thick, you can shot glasses. Decorate with the add a bit of the liquid from the serrano ham and chive, and finish asparagus. Refrigerate. with a few drops of olive oil.

Nutrients (mg)* Main ingredients Omega 3s (Quantity per Vitamin Vitamin Vitamin Lutein & 6 (EPA & Zinc Copper Resveratrol serving) C E D Zeaxanthin DHA) White asparagus 14.30 1.276 0.00 0.00 0.55 0.154 0.00 0.693 (660g) INGREDIENTS Mayonnaise 0.00 1.687 0.03 0.00 0.01 0.002 0.00 0.00 (60g) Serrano ham 0.00 0.023 0.00 0.00 0.24 0.008 0.00 0.00 1 CAN OF WHITE ASPARAGUS (45g) 3-4 TABLESPOONS Chives (10g) 0.75 0.027 0.00 0.00 0.007 0.002 0.00 0.00 MAYONNAISE GROUND PEPPER Olive oil (13g) 0.00 0.303 0.00 0.00 0.00 0.00 0.00 0.00 TOTAL PER 3 SLICES OF SERRANO HAM 15.050 3.316 0.03 0.00 0.807 0.165 0.00 0.693 SERVING FINELY CHOPPED CHIVE 0.00 0.07 % VERSUS 3.01 0.92 (EPA : 3.228 8.25 (Lutein : EXTRA VIRGIN OLIVE OIL NA 650mg) NA 10mg) (500mg) (360mg) (25mg) (2mg) AREDS DOSE (DHA : (Zeaxanthin : SALT 350mg) 2mg)

* Vitamin D levels are expressed in μg 43 EMPEDRAT (BEAN AND CODFISH SALAD)

Preparation Peel and finely chop the onion Cut the olives in small cubes and the peppers. Put them into and add them in the onion & a bowl and season with salt. Let tomato bowl with the beans, 3 or rest for a few minutes. 4 tablespoons of olive oil, 1 or 2 tablespoons of vinegar and some Meanwhile, cut the tomato into 4 black pepper. pieces and remove the seeds. Cut it into cubes (5 mm side) and mix Taste and add extra dressing if with the onion. necessary. Cut the codfish into small cubes Serve in small dishes and garnish (1 cm side) and mix with the with some sliced basil leave. onion and tomato. 6

Nutrients (mg)* Main ingredients (Quantity per Vitamin Vitamin Vitamin Omega 3s Lutein & INGREDIENTS Zinc Copper Resveratrol serving) C E D (EPA & DHA) Zeaxanthin

White Beans, 250 G WHITE BEANS COOKED 0.00 0.33 0.00 0.00 0.46 0.08 0.00 0.00 cooked 150 G DESALTED CODFISH 39.7 Desalted Codfish 0.00 0.17 0.15 (EPA: 11mg) 0.10 0.01 0.00 0.00 1 SMALL SPRING ONION (DHA: 29.7mg) 1 BIG FRESH TOMATO Spring onion 0.21 0.00 0.00 0.00 0.00 0.00 0.00 0.00

1 TABLESPOON CHOPPED RED Tomato 2.51 0.10 0.00 0.00 0.03 0.01 0.00 0.02 PEPPER Chopped green 2.13 0.03 0.00 0.00 0.01 0.00 0.00 0.85 1 TABLESPOON CHOPPED pepper GREEN PEPPER Chopped red 2.13 0.03 0.00 0.00 0.01 0.00 0.00 0.85 pepper 12 BLACK OLIVES, DESTONED Olive oil 0.00 1.20 0.00 0.00 0.00 0.00 0.00 0.00 OLIVE OIL TOTAL PER 39.7 SHERRY VINEGAR 6.98 1.85 0.15 (EPA: 11mg) 0.60 0.10 0.00 1.72 SERVING (DHA: 28.7mg) FRESH BASIL LEAVES EPA: 3.14 14.36 (Lutein : SALT % VERSUS 1.40 0.51 (650mg) 2.40 5.08 NA NA 10mg) (500mg) (360mg) (25mg) (2mg) AREDS DOSE DHA: 4.41 (Zeaxanthin : BLACK PEPPER (350mg) 2mg)

* Vitamin D levels are expressed in μg 45

FOIE GRAS, FIGS MARMALADE & TRUFFLE OIL BITES

Preparation Cut a thin slice of foie gras and Put on a plate, drizzle with some place it on the bread. Don’t truffle oil and serve. squash it! Place an small quinelle of marmalade on the top. Add some ground Sichuan clove and salt.

16 Nutrients (mg)* Main ingredients (Quantity per Vitamin Vitamin Vitamin Omega 3s Lutein & Zinc Copper Resveratrol INGREDIENTS serving) C E D (EPA & DHA) Zeaxanthin

Small and thin 0.00 0.00 0.00 0.00 0.39 0.07 0.00 0.00 48 SMALL AND THIN bread toast BREAD TOASTS Fig marmalade 1.86 0.01 0.00 0.00 0.03 0.01 0.00 0.01 350-400 G FOIE GRAS MI CUIT Foie Gras 0.50 0.08 0.00 2.50 0.23 0.10 0.00 0.00 SICHUAN CLOVES GROUND TOTAL PER 2.36 0.09 0.00 2.50 0.64 0.18 0.00 0.01 TRUFFLE OIL SERVING 0.25 0.08 FLOWER OF SALT % VERSUS 0.47 0.02 (EPA : 2.56 8.94 (Lutein : (OR SALT FLAKES) NA 650mg) NA 10mg) (500mg) (360mg) (25mg) (2mg) AREDS DOSE (DHA : (Zeaxanthin : 200 G FIGS MARMALADE 350mg) 2mg)

* Vitamin D levels are expressed in μg 47 PINEAPPLE GUACAMOLE WITH DILL

Preparation Peel and finely chop the Mix well and chill until serving. pineapple and the avocados. Serve in a bowl with some Add them together with the lime totopos. juice,sugar and dill.

Nutrients (mg)* Main ingredients (Quantity per Vitamin Vitamin Vitamin Omega 3s Lutein & Zinc Copper Resveratrol 16 serving) C E D (EPA & DHA) Zeaxanthin

Pineapple 27.06 0.01 0.00 0.00 0.06 0.07 0.00 0.00 INGREDIENTS Avocado 7.50 2.92 0.00 0.00 0.90 0.26 0.00 0.38 Dill 2.13 0.04 0.00 0.00 0.05 0.00 0.00 0.00 1 PINEAPPLE Lime juice 2.85 0.03 0.00 0.00 0.01 0.00 0.00 0.00 8 AVOCADOS totopos 0.00 0.28 0.00 0.00 0.30 0.03 0.00 0.00 4 TABLESPOONS JUICE TOTAL PER 39.54 3.27 0.00 0.00 1.31 0.36 0.00 0.38 8 TABLESPOONS CHOPPED SERVING FRESH DILL 0.00 3.18 % VERSUS 7.91 0.91 (EPA : 5.24 18.06 (Lutein : 10-12 TABLESPOONS SUGAR NA 650mg) NA 10mg) (500mg) (360mg) (25mg) (2mg) AREDS DOSE (DHA : (Zeaxanthin : 400 G TOTOPOS (NACHOS) 350mg) 2mg)

* Vitamin D levels are expressed in μg 49 SAFFRON & VEGETABLE

Preparation RISOTTO Peel & chop the onion & garlic. for 2 minutes, mixing well. Add Cook them with 120 ml of olive the white wine and stir while the oil on a gentle heat until they are alcohol evaporates (1 minute). Add tender. the carrot and cover rice with the stock. Cook the rice on a high heat Meanwhile, prepare the vegetables stirring all the time for 5 minutes. and set aside. Cut the mushrooms If the rice gets dry cover again into small cubes and put them into with hot stock and keep stirring. the pan with the onion; peel the Add the rest of vegetables into the carrots, cut them into small cubes rice and cook for 10 more minutes (5 mm size) and set aside; cut the on a low heat following the same zucchini into small cubes (5 mm process: stirring and adding stock size); cut the cauliflower into when necessary. “small trees”. Turn of the heat, add the saffron, Put the stock on the heat until it stir well and let the rice to rest for boils. Keep it warm. 5 minutes. When the onion, garlic & 16 Just before serving, add 200 ml of mushrooms have cooked add olive oil, some parmesan cheese the rice into the pan and let fry and stir well again. INGREDIENTS Nutrients (mg)* Main ingredients 400 G ONION (Quantity per Vitamin Vitamin Vitamin Omega 3s Lutein & Zinc Copper Resveratrol 4 CLOVES GARLIC serving) C E D (EPA & DHA) Zeaxanthin 120 ML OLIVE OIL Onion 1.25 0.08 0.00 0.00 0.05 0.01 0.00 0.00 4 L CHICKEN (OR VEGETABLES) STOCK Garlic 0.23 0.00 0.00 0.00 0.01 0.00 0.00 0.00 800 G SEASONAL Olive oil 0.00 2.88 0.00 0.00 0.00 0.00 0.00 0.00 VEGETABLES (PEAS, Chicken stock 0.01 0.00 0.00 0.00 0.06 0.01 0.00 0.00 CARROT,CAULIFLOWER, Seasonal ZUCCHINI, MUSHROOMS…) 5.86 0.15 0.00 0.00 0.22 0.06 0.00 0.40 Vegetable 1250 G RISOTTO RICE Saffron 0.00 0.00 0.00 0.00 0.00 0.00 0.00 Trace TOTAL PER 400 ML WHITE WINE 7.35 3.11 0.00 0.00 0.34 0.08 0.00 0.40 SERVING 10 G SAFFRON 0.00 3.36 % VERSUS 1.47 0.86 (EPA : 1.35 3.97 (Lutein : 200 G OLIVE OIL NA 650mg) NA 10mg) (500mg) (360mg) (25mg) (2mg) AREDS DOSE (DHA : (Zeaxanthin : GRATED PARMESAN CHEESE 350mg) 2mg)

* Vitamin D levels are expressed in μg 51 STEAMED THAI MUSSELS Preparation Wash the mussels and remove Put the pan on the heat with the any threads. lid on and let it cook until the mussels are opened (around 3 In a short threads pan (or frying minutes). pan) put the mussels, the sliced ginger, and the fish sauce, and Serve into the same pan to keep garnish with the fresh herbs and hot. the sliced chilli.

Nutrients (mg)* Main ingredients (Quantity per Vitamin Vitamin Vitamin Omega 3s Lutein & Zinc Copper Resveratrol serving) C E D (EPA & DHA) Zeaxanthin

14-16 Fresh mussels 2.55 0.20 0.00 105.00 0.43 0.04 0.00 0.00 Thai Fish sauce 0.00 0.00 0.00 0.11 0.01 0.00 0.00 0.00 Hot chilli 3.75 0.02 0.00 0.00 0.01 0.00 0.00 0.00 peppers INGREDIENTS Basil 1.14 0.04 0.00 0.00 0.04 0.02 0.00 0.25

Coriander 2.76 0.11 0.00 0.00 0.01 0.00 0.00 0.04 1,5 KG FRESH MUSSELS 3-4 TABLESPOONS Fresh mint 1.36 0.22 0.00 0.00 0.05 0.01 0.00 0.00 THAI FISH SAUCE Ginger 0.07 0.00 0.00 0.00 0.01 0.00 0.00 0.00 1 BUNCH THAI BASIL TOTAL PER (OR NORMAL BASIL) 11.62 0.58 0.00 105.11 0.55 0.08 0.00 0.29 SERVING 1 BUNCH CORIANDER % VERSUS 2.32 0.16 NA 10.51 2.18 4.09 NA 2.39 AREDS DOSE 1 BUNCH FRESH MINT 10.51 2.39 (EPA : (Lutein : 1 PIECE GINGER % VERSUS 2.32 0.16 2.38 4.09 NA 650mg) NA 10mg) AREDS DOSE (500mg) (360mg) (25mg) (2mg) 2 HOT CHILLI PEPPERS (DHA : (Zeaxanthin : 350mg) 2mg)

* Vitamin D levels are expressed in μg 53

SUNFLOWER SEED MINI-PIZZAS WITH MACKEREL FILLETS & CAPERS

Preparation On the seeds biscuit put a slice Place on the plate and drizzle of pepper, a mackerel fillet and with some vinegar cream. Serve. some capers.

Nutrients (mg)* 16 Main ingredients (Quantity per Vitamin Vitamin Vitamin Omega 3s Lutein & Zinc Copper Resveratrol serving) C E D (EPA & DHA) Zeaxanthin

Small Mackerel INGREDIENTS 0.36 0.40 2.24 550.81 0.40 0.04 0.00 0.00 fillets Sunflower seed 0.13 2.91 0.00 0.00 0.70 0.37 0.00 0.00 32 SMALL MACKEREL biscuits Roasted Bell FILLETS IN OIL 42.00 0.47 0.00 0.00 0.08 0.01 0.00 0.02 peppers 16 LARGE SUNFLOWER Capers 0.27 0.06 0.00 0.00 0.02 0.03 0.00 0.00 SEEDS BISCUITS TOTAL PER 42.75 3.84 2.24 550.81 1.19 0.44 0.00 0.02 12 ROASTED & PRESERVED SERVING “PIQUILLO” BELL PEPPERS 55.08 0.13 (EPA : (Lutein : 100 G CAPERS % VERSUS 8.55 1.07 4.77 0.30 NA 650mg) NA 10mg) AREDS DOSE (500mg) (360mg) (25mg) (2mg) BALSAMIC VINEGAR CREAM (DHA : (Zeaxanthin : 350mg) 2mg)

* Vitamin D levels are expressed in μg 55 TROPICAL FRUIT SALAD WITH HONEY, GINGER AND LIME DRESSING

Preparation First, make the dressing in a Peel the fruit, removing seeds small bowl: Grate the lime skin & cut into in small cubes (5 mm and squeeze the juice. side), putting them into a large bowl. Peel and grate the ginger as well. Mix both with the honey. Set Mix with the dressing and serve aside. in small bowls garnished with mint leaves and some hot paprika on the side.

Nutrients (mg)* 16 Main ingredients (Quantity per Vitamin Vitamin Vitamin Omega 3s Lutein & Zinc Copper Resveratrol serving) C E D (EPA & DHA) Zeaxanthin

INGREDIENTS Tropical Fruit 37.64 0.47 0.00 0.00 0.08 0.07 0.00 0.04 Limes 3.66 0.02 0.00 0.00 0.02 0.00 0.00 0.00 1250 G TROPICAL FRUIT Ginger 0.07 0.00 0.00 0.00 0.01 0.00 0.00 0.00 (MANGO, BANANA, PINEAPPLE, PAPAYA, KIWI...) Honey 0.02 0.00 0.00 0.00 0.03 0.00 0.00 0.00 DRESSING: 3 LIMES, TOTAL PER 41.38 0.49 0.00 0.00 0.14 0.07 0.00 0.04 1 PIECE FRESH GINGER, SERVING 3-4 TABLESPOONS HONEY 0.00 0.34 (EPA : (Lutein : FRESH MINT % VERSUS 8.28 0.14 0.55 3.69 NA 650mg) NA 10mg) AREDS DOSE (500mg) (360mg) (25mg) (2mg) HOT PAPRIKA (DHA : (Zeaxanthin : 350mg) 2mg)

* Vitamin D levels are expressed in μg - WNUTBROCHREFYE0418