If you suffer from vision loss, your sight and eye health can be improved simply by eating healthy foods you’ll love! It may seem too good to be true, but the key nutrients for improving eye health are easy to make into delicious recipes that are easy to make and fun to eat. With most Americans over forty suffering from some level of vision loss, this is great news. Here, we share two of our favorite eye-friendly recipes.
Creamy Orange-Cherry Oatmeal: This dish is loaded with the omega-3 fat DHA, vitamin C, vitamin E, folate, and zinc, as well as iron, magnesium, potassium, selenium, fiber, and makes two servings.
- In a medium saucepan, heat one and a half cups of milk or soymilk, and two thirds of a cup dried tart cherries, on medium high heat, stirring occasionally to prevent burning.
- While the milk and cherries mixture is simmering, add one cup of old fashioned oats, reduce heat, and simmer uncovered until liquid is absorbed and oats are cooked, about seven minutes.
- Remove from heat and add two tablespoons of orange juice concentrate, stirring thoroughly. Pour into bowls, and sprinkle with chopped pecans, if desired. Adding the OJ at the end maximizes the vitamin C.
Grilled Chicken and Mangos on Baby Greens: This delicious mix of sweet and savory serves four people, and is rich in vitamins C, E, and B, as well as lutein, folate, zinc, iron, potassium, fiber, and omega-3s.
- To make the marinade, whip one quarter cup low–sodium soy sauce in a blender with one tablespoon sesame oil, one tablespoon minced fresh ginger root, two tablespoons lemon juice, and a pinch of red pepper flakes.
- Place four ounces of skinless chicken breasts, cut into one-inch strips, into a shallow pan, pour marinade over the top, turn once to coat, cover, and refrigerate for up to one hour.
- While the chicken marinates, make the dressing by mixing three tablespoons of lemon juice, one tablespoon minced lemon peel, two tablespoons of extra virgin olive oil, one tablespoon honey, salt and pepper to taste. Set the dressing aside so the flavors can combine.
- Coat a large skillet with cooking spray and heat to medium high. Add the chicken, cooking for about two minutes on each side, or until done. Remove from heat.
- In a large salad bowl, toss eight cups of baby lettuce, one half cup thinly sliced red onion, one half cup julienned red bell pepper, then add dressing and toss thoroughly.
- Top with chicken strips, and one large mango, peeled, seeded and diced. Then sprinkle with two tablespoons of minced mint leaves.
There are many more recipes for healthy foods you’ll love, that will also help your eye health. By focusing on nutrient-dense ingredients, you can create a diet that will help you to improve and maintain your vision for years to come. For more information on how to keep your eyes healthy, visit the website for Tylock-George Eye Care and Laser Center. Dr. Gary Tylock has been helping people care for their eyes for over twenty years, and can help you care for yours.