eat right for your sight : simple, tasty recipes that help reduce the risk of vision loss from...
TRANSCRIPT
EatRightforYourSight:Simple,TastyRecipesThatHelpReducetheRiskofVisionLossfromMacularDegenerationCopyright©2015AmericanMacularDegenerationFoundationIntroduction©2014JohannaM.Seddon,MD,ScMPhotographscopyright©2014JasonHouston
Firstpublishedinslightlydifferentformasahardcoverin2014asFeastfortheEyes®byAmericanMacularDegenerationFoundation.
TherecipeslistedintheAcknowledgmentsareacontinuationofthiscopyrightpage.
Allrightsreserved.Exceptforbriefpassagesquotedinnewspaper,magazine,radio,television,oronlinereviews,noportionofthisbookmaybereproduced,distributed,ortransmittedinanyformorbyanymeans,electronicormechanical,includingphotocopying,recording,orinformationstorageorretrievalsystem,withoutthepriorwrittenpermissionofthepublisher.AMDFandSavingSightThroughResearchandEducationareregisteredtrademarksofAmericanMacularDegenerationFoundationandmaynotbeusedwithoutexpresswrittenpermission.
Manyofthedesignationsusedbymanufacturersandsellerstodistinguishtheirproductsareclaimedastrademarks.WherethosedesignationsappearinthisbookandTheExperimentwasawareofatrademarkclaim,thedesignationshavebeencapitalized.
TheExperiment,LLC220East23rdStreet,Suite301
NewYork,NY10010-4674www.theexperimentpublishing.com
Thisbookcontainstheopinionsandideasofitsauthors.Itisintendedtoprovidehelpfulandinformativematerialonthesubjectsaddressedinthebook.Itissoldwiththeunderstandingthattheauthorsandpublisherarenotengagedinrenderingmedical,health,oranyotherkindofpersonalprofessionalservicesinthebook.Theauthorsandpublisherspecificallydisclaimallresponsibilityforanyliability,loss,orrisk—personalorotherwise—thatisincurredasaconsequence,directlyorindirectly,oftheuseandapplicationofanyofthecontentsofthisbook.
TheExperiment’sbooksareavailableatspecialdiscountswhenpurchasedinbulkforpremiumsandsalespromotionsaswellasforfund-raisingoreducationaluse.Fordetails,[email protected].
LibraryofCongressCataloging-in-PublicationData
Thompson,JenniferTrainer.Eatrightforyoursight:simple,tastyrecipesthathelpreducetheriskofvisionlossfrommaculardegeneration/JenniferTrainerThompson,JohannaM.Seddon,MD,ScM.pagescmIncludesindex.
"Firstpublishedinslightlydifferentformasahardcoverin2014asFeastfortheEyes®byAmericanMacularDegenerationFoundation"--Preliminaries.ISBN978-1-61519-249-6(pbk.)--ISBN978-1-61519-250-2(ebook)1.Retinaldegeneration--Diettherapy--Recipes.2.Retinaldegeneration--Prevention.I.Seddon,JohannaM.II.AmericanMacularDegenerationFoundation.III.Title.RE661.D3T462015641.5'63--dc232014036057
ISBN978-1-61519-249-6EbookISBN978-1-61519-250-2
AdditionalphotographsbyPaulRocheleauFoodStylingbyCatrineKeltyChipGoehring,EditorialDirectorRosalindTorrey,EditorialSupervisorKarenJ.Westergaard,EditorialAssistantPaulF.Gariepy,ChiefProofreaderMarkTorrey,OnlineConsultantMichaelTrotman,Copyeditor
TheLisaEkusGroup,LLC,EditorialConsultantsCoverdesignbySusiOberhelmanCoverphotographsbyJasonHoustonOriginaltextdesignbyHansTeensma,ImpressTextdesignandtypesettingbyPaulineNeuwirth,Neuwirth&Associates,Inc.
ManufacturedinChinaDistributedbyWorkmanPublishingCompany,Inc.DistributedsimultaneouslyinCanadabyThomasAllen&SonLtd.
DistributedsimultaneouslyinCanadabyThomasAllen&SonLtd.
FirstprintingFebruary201510987654321
Contents
Foreword
WhatIsAge-RelatedMacularDegeneration(AMD)?
HealthyFoodsforYourEyes
NutrientsTable
FoodstoHaveinYourPantry
Introduction
GettingStarted
SmallBites
Three-PepperQuesadillas
KaleChips
RoastedButternutSquashHummus
GrilledOysters
DeviledEggs
SweetPeaGuacamole
CornandSweetPotatoTamaleswithChipotleSauce
SavoryAlmonds
ShrimpCocktail
SmokedMackerelDip
Soups
FishSoupwithVegetables
RoastedTomatoandCarrotSoup
Carrot-CuminSoup
WhiteBeanSoupwithKale
BroccoliAlmondineSoup
RoastedRedPepperGazpacho
SuccotashRagout
GreenPeaSoupwithaTangerineTwist
ThaiWinterSquashStew
MisoSoup
Chicken-VegetableNoodleBowls
Salads
TuscanKaleSalad
Celery,Grapefruit,andAvocadoSalad
SpinachSaladwithWalnutsandGojiBerries
SpinachSaladwithCuredSalmonandPoachedEgg
GreekSalad
CrunchyCabbageSalad
GrilledVegetableSalad
RoastedButternutSquashandCranberrySalad
Three-BeanSalad
CapreseSalad
MangoPicodeGallo
Tabbouleh
ToastedQuinoaSalad
MainCourses
RoastedHalibutwithVegetablesenPapillote
SalmonwithPepperedBalsamicStrawberries
GrilledHerbedTunaonSpinachSalad
SpicyFishTacos
GrilledSardines
SardineSandwiches
CornishGameHensStuffedwithWildRice
ChickenwithMushroomsandThyme
SpinachOmelet
RicePaperSalmonwithSatayDrizzle
PigsinaBlanket
Garlic-LimePorkChops
StuffedCabbage
MiniMeatloaves
PumpkinPappardelle
MacaroniandCheese
RedCurryVegetableswithCoconutSauce
SpicyUdonNoodles
JacquesPépin’sProvencePizza
SideDishes
RoastedBrusselsSproutswithChestnuts
SautéedSpinachwithShiitakeMushrooms
AliceWaters’sCannelliniBeansandWiltedGreens
InaGarten’sConfettiCorn
RoastedTomatoes
ChezPanisse’sSpicyBroccoliVegetableSauté
BroccoliwithSun-DriedTomatoesandPineNuts
OkraandTomatoes
Desserts
SweetOranges
StrawberryFrozenYogurt
BlueberryFrozenYogurt
MangoSorbet
Jody’sPeachSoup
PeachFrozenYogurt
SpicedAlmondswithCinnamon
SpaBaklava
Pear-RaspberryGalette
CarrotCake
Chocolate-BeetCupcakeswithChocolate-YogurtFrosting
HealthyDrinks
Banana-Blueberry-PomegranateSmoothie
Kale-BananaSmoothie
BlueberrySmoothie
PowerJuice
Cucumber-KaleDrink
Orange-GrapefruitJuice
Carrot-GingerJuice
Strawberry-OrangeSmoothie
Watermelon-CitrusCooler
Apple-CeleryJuice
RedPepperJuice
HomemadeVegetableJuice
AbouttheAuthors
Contributors
MetricConversionCharts
Methodology
Acknowledgments
ForewordIt’sNotAllCarrotsandSpinach
Thisbookwillgiveyousomedeliciouslymemorablemealsanditmayalsohelpsaveyoureyesight.Notbadforamodestinvestment.
Indulgemeforamomentinabackstory.Monthsaftermy39thbirthday,myophthalmologisttoldmeImightgoblindfromaneyediseaseIhadneverheardofandcouldbarelypronounce:maculardegeneration.ForawhileIcalledit“moleculardegeneration.”Thiswasinearly1993,pre–WorldWideWeb,andatthetimemostdoctorsthoughttherewaslittle,ifanything,thatcouldbedonetostopthedisease’sprogression.Iwasshockedandconfused.Likemostpeople,I’dheardofcataractsandglaucoma,butIhadneverheardofmaculardegeneration.Whywasthat?AndwherewastheinformationIneededtofindoutmoreaboutmycondition?
Iquitpracticinglaw,startedtalkingtoresearcherswhoknewalotaboutmaculardegenerationand,withthehelpofmany,foundedtheAmericanMacularDegenerationFoundation.Icouldn’tpreventothersfromgettingthesamebadnewsIhadreceived,butIcouldatleastprovidetheinformation,support,andresourcestodosomethingaboutthesituation.
AsIcametolearn,maculardegenerationaffectscentralvisionandistheleadingcauseoflegalblindnessinpeopleover55yearsoldintheWesternworld.IntheUnitedStatesalone,itaffectstenmillionpeople,someinmidlifelikeme,andthenumberisexpectedtogrowasbabyboomersage.Whatitisnot,however,isasuresentenceofblindness.Twentyyearsaftermydiagnosis,Icanstillseeandread,thoughwithabitofdifficulty.Idrive,evenatnight,work,andfunctionwell.DoIconsidermyselflucky?Certainly:Ifeelfortunatethat20yearsago,someresearcherssharedwithmethenamesoffoodsandsupplementstheybelievedmighthelpslowtheprogressofmydisease.
Twodecadesofongoingresearchhaveproventhescientistsright.ThisissueissoimportanttomethatIopenedupmyhomeinruralwesternMassachusettstoatalentedteamoffoodprofessionalsandoverthecourseofmanymonthswecreatedthisbook.Allthesemealswerecreatedinmykitchenatmytablefromseasonalingredients.Thiscookbookisawaytoincorporatethesciencebehindvisionhealthandoverallwell-beingintodailylife.Therecipesareeasytolivewithandtastytoboot.Redcurryvegetables,grilledsalmon—thesearenot
withandtastytoboot.Redcurryvegetables,grilledsalmon—thesearenotexactlydeprivationfoods,andthey’regoodfortheeyes.I’mgladtoknowthatmyrunny,gooey,yolkyeggsalsobenefitmyvision.Ilovecorn,blueberries,strawberries,andsweetredpeppersanyway,andnowthatIknowthey’remedicineforwhatailsme,Ieatthemmoreoften.Youoweittoyourselftodigin.Withthehelpofsuchdiverserecipesinthisbook,Idon’tgettiredofthefoodsIneedmost.Admittedly,themightykalehasbeenmoreofanacquiredtaste,butitcanbepreparedtosuityourpalate.Everyonecanbenefit,evenifyoureyesarejustfine.
Iamgratefultothosedoctorswhospendtheirprofessionallivessearchingforpreventionandtreatmentformaculardegeneration.Nowthereisabookthattakessomeofthatknowledgeandputsitinourownhands.Sogetreacquaintedwithyourproduceaisleandyourlocalfarmersmarket.Shopandcookfromtherecipesinthisbook.Eatandenjoy.Theserecipesare,literally,afeastfortheeyes.
ChipGoehringPresident,BoardofTrusteesAmericanMacularDegenerationFoundation
WhatIsAge-RelatedMacularDegeneration(AMD)?
Age-relatedmaculardegeneration(AMD)isdamagetoorbreakdownofthecentralpartoftheretina,calledthemacula,whichallowsustoseedetailsclearly.Maculardegenerationcanimpairbothdistanceandclosevision,butdoesnotaffectperipheral(side)vision.Maculardegenerationbyitselfdoesnotcausetotalblindness,butcanresultincompletelossofcentralvision.
Therearetwotypesofmaculardegeneration:dryandwet.“Dry”(atrophic)maculardegenerationistheresultofdrusen(proteinandlipiddeposits)forminginthemaculaandisthemorecommonformofthedisease.Visionlossisgradual.Themostadvancedformofthedrytypeiscalledgeographicatrophy.“Wet”(exudative)maculardegenerationoccurswhenabnormalbloodvesselsformunderneaththeretinaandleakfluidorblood.Thistypeaccountsforabout10percentofmaculardegeneration,andvisionlosscanberapidandsevere.
Manypeople,includingGeorgiaO’Keeffe,JudiDench,andStephenKinghave
Manypeople,includingGeorgiaO’Keeffe,JudiDench,andStephenKinghaveexperiencedthetelltalesignofseeinganareaofdarknessinthemiddleoftheirvision,makingeventhesimplesttasks—driving,reading,recognizingfaces—difficulttoimpossible.Althoughthediseasecanstrikepatientsofanyage(arareformofthediseaseaffectschildren),maculardegenerationisoftenrelatedtoaging,andthepercentageoftheAmericanpopulationover65isincreasingrapidly.Expertspredicttheelderlypopulationwillbesixtimesgreaterin2025thanin1990;thusthediseaseislikelytoapproachepidemicproportions.
HealthyFoodsforYourEyes
“Tellmewhatyoueat,andIwilltellyouwhatyouare.”—Brillat-Savarin
Certainnutrientsarevitaltoeyegrowthanddevelopment.Theyareobtainedinoneoftwoways:asvitaminA,insourcessuchasliver,fishoils,eggyolks,anddairyproducts,andasaprecursortovitaminA,calledcarotenoids(suchasbeta-caroteneoralpha-carotene),whicharefoundinandlendthepigmenttocolorfulfruitsandvegetableslikecarrots,squash,broccoli,sweetpotatoes,apricots,andleafygreens.Thebodyconvertsthecarotenoidstoretinol(atypeofvitaminA)inthesmallintestine.Othercarotenoidsareluteinandzeaxanthin,pigmentsthatgivecertainplantstheircharacteristiccolor.Highconcentrationsofluteinandzeaxanthinarefoundindarkgreenvegetables,especiallyspinach,kale,turnipgreens,collardgreens,romainelettuce,squash,broccoli,peas,andbrusselssprouts;orangeandyellowfruitsandvegetablesincludingoranges,papayas,tangerines,peaches,corn,tomatoes,pumpkins,andcarrots;andeveneggyolks.Parsleyalsohassomeofthesenutrients.
Luteinandzeaxanthinareantioxidantsthatarefoundnaturallyinthemacula(thecenteroftheretina)andneedtobereplenishedregularly.Thereissomeevidencethatconsumingadietrichincarotenoidsmayreducetheriskofdevelopingage-relatedmaculardegeneration(AMD).
Anotherclassofnutrientsispolyphenols,alargeclassofchemicalcompoundssynthesizedbyfruits,vegetables,andbeveragessuchasjuicesandteasthathaveantioxidant,anti-inflammatory,andanticarcinogenicproperties.Themajorsourcesofpolyphenolsintheaveragedietareflavonoids,whichmayhelpbloodflowtotheretinawhilefightingfree-radicaldamagefromultravioletsunrays.Flavonoidsareplentifulinbroccoli,blueberries,limes,oranges,lemons,onions,apples,pomegranates,andtomatoes.Anotherpolyphenoliscatechin—greenteainparticularismadefromunfermentedtealeavesandreportedlycontainsthehighestconcentrationofcatechinsinanyfood.Whiletealeavesareagoodsourceofcatechins,theycanalsobefoundincocoa,acaioil,peaches,andvinegar.
Otherfoodstolookfor:
Foodscontainingselenium,atracemineralabsorbedintoproteins,helpprotectcellsfromdamagecausedbyfreeradicals.Seleniumisfoundinbrownrice,wheat,eggs,tuna,shrimp,sunflowerseeds,Brazilnuts,andchicken.
FoodsstronginvitaminD3,suchasfortifiedmilk,salmon,mackerel,sardines,eggyolks,andbeefliver,helpthebodyabsorbcalciumand,alongwithcalcium,helpprotectagainstosteoporosis.
FoodsrichinvitaminC,apowerfulantioxidant,canprotectagainstfreeradicals,whicharethoughttocontributetoAMD.Examplesincluderedandgreenbellpeppers,fruits,cauliflower,andgreencabbage.
FoodsrichinvitaminE(whichisapowerfulantioxidant,andimportantforahealthyimmunesystem,skin,andeyes)includebroccoli,peanuts,almonds,avocados,mangoes,andsunflowerseeds.
Omega-3fattyacids,whichsupportthehealthydevelopmentofthebrain,nerves,andeyes,andareplentifulinfish(salmon,sardines,herring,mackerel,andotherfattyfish,andinsmalleramountsinhalibut,cod,shrimp,andscallops).Otherformscanbefoundinflaxseeds,walnuts,squash,tofu,andsoybeans.
Zinccontributestoastrongimmunesystem,helpsyourskinstayhealthy,andhealswounds.Recentstudiessuggestzinccanalsoslowprogressionofmaculardegeneration.Sourcesincludemeat,seafood(especiallyoysters
andcrab),nuts,andwholegrains.
Anthocyaninisafancynameforcertainpurple,blue,orredantioxidantsthatmayhelpbolstercollagenstructureintheretina.You’llfindthemingrapes,blueberries,pomegranates,cranberries,andotherdarkfoods.
Lycopene,partofthecarotenoidfamily,occursnaturallyinfruitsandvegetablessuchastomatoes.(Itisthepigmentthatmakestomatoesred.Theredderthetomato,themorelycopeneispresent.)Othergoodsourcesincludepinkgrapefruit,watermelon,andpapaya.
Ifyouaresodiumsensitive,considerusingsaltalternatives.
VitaminAsupplementsarerecommendedforpatientswithretinitispigmentosa,butpatientswithStargardtdiseaseshouldnottakevitaminAsupplements.
Visitmacular.orgforupdatesandfurthernutritionalinformation.
“Weareindeedmuchmorethanwhatweeat,butwhatweeatcanneverthelesshelpustobemuchmorethanwhatwe
are.”—AdelleDavis
Propernutritioniscriticaltoeyehealth,andit’simportanttoknownotonlywhattoeat,butalsohowmuch.Whileit’salwaysbesttogetessentialvitaminsandmineralsfromfoods,someoftherecommendedamountsbelowmaybedifficulttoachievewithouttakingsupplements.Talktoyourdoctororregistereddietitian,usingthislistasastartingpointtogettingtherightamountsofeye-healthynutrients.
Nutrient Foundin USDADietaryReferenceIntake
RDAforOcularHealth
Betacarotene* Carrots,spinach,cantaloupe,pumpkins,turnipgreens,wintersquash,cabbage
Norecommendedamount
15,000µg(15mg)
Lutein/Zeaxanthin
Kale,spinach,collardgreens,turnipgreens,corn,greenpeas,broccoli,tomatoes,eggs
Norecommendedamount
6,000–10,000µg/2,000µg(6–10mg/2mg)
Omega-3FattyAcids
Salmon,walnuts,canolaoil,flaxseeds,sardines,mackerel
Norecommendedamount
1g(1,000mg)
VitaminA Sweetpotatoes,carrots,beefliver,fortifiedmilk,driedherbs,butternutsquash,driedapricots
2,300IU(women)3,000IU(men)
Varies
VitaminC Oranges,kiwi,redpeppers,grapefruitjuice,strawberries,papayas
75–90mg 500mg
VitaminD** Fortifiedmilk,codliveroil,salmon,herring,mushrooms,beefliver,eggs
600IU(adults19–70)800IU(71andolder)
1,000–2,000IU
VitaminE Saladdressing,oils,almonds,sunflowerseeds,wheatgerm,peanutbutter,avocados
22IU 200–400IU
Zinc Fortifiedbreakfastcereal,shellfish,beef,cocoapowder,peanuts
8–11mg 20–80mg
Source:USDAandocularnutritionresearchliterature.
*Currentorpastsmokersshouldavoidtakingnutritionalsupplementswithbeta-carotene.
**Basedonobservationalstudiesofeyedisease.
FoodstoHaveinYourPantry
FRUIT(freshorfrozen)
Apples
Avocados
Blackberries
Blueberries
Cantaloupe
Cranberries
Driedfruits
Grapefruit
Kiwi
Lemons
Oranges
Peaches
Raspberries
Strawberries
SEEDSANDNUTS
Almonds
Flaxseeds
Peanutbutter
Sunflowerseeds
Walnuts
GRAINSANDPASTAS
Brownrice
Couscous
Pasta
Quinoa
Wholegrainbread
VEGETABLES
Broccoli
Cabbage
Carrots
Corn
Garlic
Greenpeas
Greens(e.g.,kale,spinach)
Onions
Peppers
Peppers
Squash
Sweetpotatoes
Tomatoes(freshorcanned,nosalt)
BEANSANDSOY
Chickpeas
Driedandcannedbeans
Edamame(soybeans)
Lentils
Tofu
OILS
Canolaoil
Flaxseedoil
Oliveoil
DAIRY
Cheese(low-fatorskim)
Eggs
Milk(low-fatorskim)
Plainyogurt(low-fatorfat-free)
Plainyogurt(low-fatorfat-free)
MEATS/SEAFOOD
Chicken
Herring
Leanbeef
Leanpork
Mackerel
Oysters
Salmon(freshorcanned)
Sardines
Scallops
Shrimp
Tuna
Turkey
Introduction
YouAreWhatYouEatbyVictorLindlahrwasabookthatmyfatherhadinourhomewhenIwasgrowingupinPittsburghinthe1950sandearly’60s.Myfather,acoal-miningsonofacoalminer,becameachampionofholistichealthandnaturalmedicineinanerawhencanned,processed,andpesticide-ladenfoodsheldglitterystate-of-the-artappeal.Hisformaleducationhadendedatage12,butbythetimeheturned40hehadself-educatedhiswayoutoftheminestobecomethelocalsecretarytreasureroftheUnitedMineWorkersofAmerica.Fromthisvantagepointhesawtragicconsequencesofunsafeworkconditionsandunhealthylifestyles.Heandmymothertaughtmeandourfamilythattheadage“youarewhatyoueat”wasplainandobvioustruth.
Yearslater,inmedicalschoolattheUniversityofPittsburgh,IdistinctlyremembermyfathershowingmeanewsarticleconcerningaCanadiandoctorwhowastestingvitaminEasatreatmentforaneyeproblemrelatedtoprematurityinbabies(retinopathyofprematurity).Myfather’sinspirationandmyowncuriositysoonledmetostudytherelationshipsamongnutrition,antioxidants,andeyediseases,includingmaculardegeneration,longbeforetheseconnectionsbecameaccepted.
Aftermedicalschool,IcompletedmyophthalmologyresidencyatTuftsNewEnglandMedicalCenterandbecamethefirstophthalmologisttohaveobtainedagraduatedegreeinepidemiologyattheHarvardSchoolofPublicHealth.ThiseducationandpreparationenabledmetofoundaresearchdivisionatHarvardtostudythepreventionofeyediseasesandinitiatenutritionalstudiesofmaculardegenerationandcataracts.
WhenIbeganmycareerasanophthalmologistandretinaspecialist,alargepercentageofmypatientswereelderlywithmaculardegeneration.I,likeeveryothereyedoctorintheworld,didn’thaveanswerstoquestionsfrompatientsortheirfamiliesastowhytheydevelopedthedisease.We’dsay,“Itoccurswithaging.”Theonlytreatmentwehadtorecommend(lasersurgery,nowrarelyused)leftbehinddamagingscartissue.
ManyeyedoctorswereskepticalwhenIbeganmyresearchonnutrition,lifestyle,andmaculardegeneration.Atscientificmeetings,mytalkswereschedulednearlunchtime,andmoderatorswouldjokeaboutthestudyofdietandeyedisease.Then,from1994to1996,wereportedthattheantioxidantnutrientsluteinandzeaxanthin,whicharealsocalledcarotenoids(abundantinspinachandkale),alongwiththeantiinflammatorynutrientscalledomega-3long-chainpolyunsaturatedfattyacids(foundinsalmon,sardines,herring,andmackerel),couldreducetheriskofmaculardegeneration,theleadingcauseofvisionlossamongtheelderly.Wediscoveredthat6,000µgofluteinand2,000µgofzeaxanthinperdayfromfoodsourceslikespinachandsummersquashcouldreducetheriskofmaculardegenerationby43percentand2ormoreservingsperweekoffish(richinomega-3fattyacids)couldreducetheriskby40percent.
Fortunately,todayweknowmuchmoreabouthowtopreventandslowtheprogressionofeyediseasessuchasmaculardegeneration:don’tsmoke;exerciseregularly;maintainanormalweight;eatadietthatisantiinflammatoryandrichinantioxidants;maintainnormalbloodpressure,cholesterol,andbloodsugar;andprotectyoureyes(andskin!)fromextremeorprolongedexposuretosun.Widelyreplicated,ourfindingsareincorporatedroutinelyintothemedicalmanagementofpatients:theyareinformedthatfoodsrichinantioxidantsandahealthylifestylecanreducetheprogressionofmaculardegenerationandpossiblycataracts,andthatfoodsrichinomega-3fattyacidscanhelpwardofftheadvancedformsofthisdiseaseandpossiblyothersthatdamagetheretinallayeroftheeyeandcauselossofvision.Luteinandzeaxanthinpigmentsarefoundnaturallyinthemacula(thecentralpartoftheretina)andomega-3fattyacidsarefoundinabundanceinrodsandcones,thelightreceptorsthatenableustosee.Sowehavelearnedthatweareindeedwhatweeat.
Ofcourse,knowledge,awareness,andgoodintentionsdon’talwayschangehabits—anyonewho’severfailedataNewYear’sresolutionknowsthis.SohereiswhatIproposetoeveryonewhowantstomaintainhealthyvision:shop,cook,andeatfromthisbookforthreemealsaday(ifpossible)forthenextfourweeks.Duringthatmonth,youwillexperiencenewdeliciousmeals,andinanothermontheatingthemroutinelymaybecomesecondnature.Usethiscookbooktoinspireyoutocreateotherrecipeswitheye-healthyfoods.Thesehabitscouldlastyoualifetime.
Mymaculardegenerationpatientsoftenlamentthattheycannotseefaces.Iwantyoutoseefaces,especiallythefacesofpeopleyoulove.
JohannaM.Seddon,MD,ScMProfessor,TuftsUniversitySchoolofMedicineDirector,TuftsMedicalCenterOphthalmicEpidemiologyandGeneticsService
GettingStarted
Rememberyourmothertellingyoutoeatcarrotsforgoodeyesight?Shewasright.Todaywe’velearnedthatnotonlycarrots,butalsoahostofothervegetables,fish,nuts,andfruitscanaffectyoureyehealth.Indeed,notjustthefoods,butalsotheirpairingcombinations—tomatoeswitholiveoil,avocadoswithpinkgrapefruit—canhaveapositiveimpact.IfyouareamongthetenmillionAmericanswithage-relatedmaculardegeneration,whichmaycause1outof4babyboomerstolosetheircentralvisioneventually,eatingtherightfoodsmaybenotonlyagoodideabutalsocriticaltoyourhealth.
So,eatyourantioxidants.Butwheredoesonefindflavorfulrecipeswithingredientscustomizedtobenefityoureyes?Wecan’tliveoncarrotsoup.Healthcookbooksonthemarkettendtobeuninspired,withrecipesthatareoftendullandbland.Beautifullifestylecookbooks—theoneswesavorandporeover—oftenhaveenoughsaltandfattogiveyouhighbloodpressure.What’sbeenmissingisasavorycookbookthat’sfuntoread(easyontheeyes)whilealsohighlightingingredientsthatpromoteeyewell-being.Assembledhereforthefirsttimeisacookbookthatguidesyoualongtheroadtogoodeyehealthwhileofferingoriginalrecipesthattastegreattoo.
Itcanbehardworkfiguringoutwhatfoodsarebestforyourhealthandthenfindingawaytocooktheminterestinglyweekafterweek.Foryears,I’drelyonafewstaplesandjusteatsensibly,hopingIgoteverythingIneeded.WeallknowthatorangesareagreatsourceofvitaminCandcontainanimpressiveamountofessentialnutrients,vitamins,andminerals;manypeopledrinkorangejuicedailyasaresult.Butwhowouldthinktoeatsardines,whichnotonlyareapowerfoodinstavingoffmaculardegeneration,butalsopackanutritionalwallopwithhighomega-3fattyacidsandproteinthathelpslowerbloodpressure,reducestheriskofheartattack,andisanimportantanti-inflammatoryagent(essentialforhealthyskin,hair,andnails)?Moreover,howdoyoupreparesardines,otherthanservingthemoncrackerswithmustard?Peoplearebusy,andlifegetsinthewayofresearchingnutritionalgoalsandhowtoachievethemthroughdiet.Thisbookspellsoutwhatyouneedforhealthyeatinganddishesupflavorandvariety.(Onesimplehint:eatyellow,red,andgreenfruitsorvegetableseveryday.)
Ourinstincttoeatcertainfoodstopromoteeyehealthisnotnew;inthesixteenthcentury,Spanishexplorerstookchilepeppers,whicharerichinbeta-carotene,vitaminsC,E,B6,andfolicacid,onseavoyagestopromotenightvision.AncientGreekphilosopherswroteaboutthemedicalbenefitsofoliveoil.Inthe1920s,thenutritionistVictorLindlahr(who,asDr.Seddonnotes,wasanearlybelieverintheideathatfooddetermineshealth)developedtheCatabolicDiet.Thatviewgainedsomeadherentsatthetime,withtheearliestrecorded
supportcomingfromanadintheBridgeportTelegraphin1923:
Ninetypercentofthediseasesknowntomanarecausedbycheapfoodstuffs.Youarewhatyoueat.
Withthiscookbook,wetakehisadvicetoheart.Indeed,ourhearts,bodies,andeyesdependonit.
JenniferTrainerThompson
SmallBites
Three-PepperQuesadillas
KaleChips
RoastedButternutSquashHummus
GrilledOysters
DeviledEggs
SweetPeaGuacamole
CornandSweetPotatoTamaleswithChipotleSauce
SavoryAlmonds
ShrimpCocktail
SmokedMackerelDip
Three-PepperQuesadillas
SERVES4
NutritionallydenseandhighinvitaminC,beta-carotene,andothercarotenoids,bellpeppersaregoodforyourskin,immunesystem,andeyes.ThisrecipeisfromRozTorrey,who,withthreeyoungchildren,isskilledatputtingtogetheramealatlightningspeed.Forvariety,adddicedzucchinitothepeppers,orsubstituteblackbeans,corn,andcilantro.
1tablespoonoliveoil1cupchoppedyellowbellpepper
1cupchoppedredbellpepper
1cupchoppedgreenororangebellpepper½cupchoppedscallions½teaspoongroundcumin½teaspoonseasalt¼teaspoonfreshlyground
blackpepper¼teaspoonredpepperflakesorcayenne,ortotaste8large
tortillas(cornorwheat)
1cupgratedcheddarcheese
Heattheoilinalargeskilletovermediumheat,addthepeppers,andsautéuntilsoft,about10minutes.Transferintoabowlandcombinewiththescallions,cumin,salt,pepper,andredpepperflakes.
Heatasecondlargeskilletovermediumheat.Add1tortilla,andtopwith¼cup
bellpeppermixture.Sprinklewith¼cupcheese,topwithasecondtortilla,andcook2minutesoneachside,oruntilgolden,pressingdownwithspatula.Repeatwiththeremainingtortillas,bellpeppermixture,andcheese.
Cutintothinwedgesandserve.
“Didyoueverstoptotasteacarrot?Notjusteatit,buttasteit?Youcan’ttastethebeautyandenergyoftheearthina
Twinkie.”—AstridAlauda
Nutrit ionalProfi le
Servingsize:1quesadilla
Calories: 282
Protein: 11g
Fiber: 5g
Fat: 14g
Saturatedfat: 7g
Sodium: 553mg
VitaminA: 1,593IU
VitaminC: 150mg
VitaminD: 7IU
2IU
VitaminE: 2IU
Beta-carotene: 726µg
Luteinandzeaxanthin: 276µg
KaleChips
MAKES4CUPS
Rawkalehasanexceptionalnutrientprofile,withthehighestcontentofluteinofanyvegetable,aswellaszeaxanthin(antioxidantsfoundinthemacula).KaleisalsorichinvitaminK(the“k”comesfromtheGermankoagulation,or“coagulation”inEnglish),whichhelpspromotebonehealthandassiststheliveringeneratingblood-clottingproteins.Onecupofchoppedkalegivesyou1,000microgramsofvitaminK—10timesthesuggesteddailydose.
8cupslooselypackedkale,stemsremoved
2tablespoonsoliveoil
½teaspoonseasalt¼teaspoonsmokedpaprika¼teaspoongarlic
powder¼teaspoononionpowder⅛teaspoonfreshlygroundblackpepperPreheattheovento325°F.Washanddrythekaleandtearitintolargepieces.
Placethedriedkaleinabowlandtosstocoatwithoil.Spreaditoutonabakingsheetlinedwithparchment.Bakeuntilcrispybutnotburnt,20to25minutes.
sheetlinedwithparchment.Bakeuntilcrispybutnotburnt,20to25minutes.
Tomaketheseasoning,combinetheremainingingredientsinasmallbowl.Sprinkletheseasoningoverthekalechipsandserve.
Note:Ifyouaretakinganticoagulantmedication,checkwithyourdoctoraboutintakeofgreen,leafyvegetablesandeattheminsmalltomoderateamountsatregularintervalsratherthanirregularlyinlargeamounts.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 100
Protein: 2g
Fiber: 5g
Fat: 8g
Saturatedfat: 1g
Sodium: 363mg
VitaminA: 2,954IU
VitaminC: 50mg
VitaminE: 2IU
Beta-carotene: 1,768µg
Luteinandzeaxanthin: 1,633µg
Omega-3fattyacids: 1g
RoastedButternutSquashHummus
MAKES3CUPS
Squashisrichincarotenoids.Youmightdressupthisdishbydrizzlingthetopofthehummuswithalittleextravirginoliveoil,choppedcilantro,choppedwalnuts,andpomegranateseeds.Servewithwarmwholewheatpitatrianglesorflourtortillasforlunch,brunch,asnack,oranappetizer.
1smallbutternutsquash,peeled,seeded,andcutinto2-inchchunks(about2cups)
1tablespoonplus2tablespoonsextravirginoliveoilOne15-ouncecanchickpeas,drained¼cuptahini
3tablespoonsfreshlysqueezedlemonjuice
¼teaspoongroundcoriander½teaspoongroundcumin
1tablespoonfreshlychoppedcilantro
3garliccloves,minced
1teaspoonhotsauce
½teaspoonseasaltFreshlygroundblackpepper
⅛teaspooncayenne,moreforserving
Preheattheovento350°F.Tossthesquashwith1tablespoonofoliveoil,placeonabakingsheet,androastuntilthesquashistender,about30minutes.Setasidetocool.
Inafoodprocessor,pulsethechickpeasuntilcoarselychopped,thenaddthecookedsquash,tahini,lemonjuice,coriander,cumin,cilantro,garlic,hotsauce,salt,andpepper;processuntilsmooth.
Toserve,ladlethemixtureintoabowl,drizzlewiththeremaining2tablespoonsofoliveoil,anddustwithcayenne.
Nutrit ionalProfi le
Servingsize:2tablespoons
Calories: 64
Protein: 2g
Fiber: lessthan1g
Fat: 4g
Sodium: 105mg
VitaminA: 1,254IU
VitaminC: 3mg
VitaminE: 1IU
Beta-carotene: 498µg
Luteinandzeaxanthin: 2µg
GrilledOysters
SERVES4
Atasteforoysterisoneworthacquiring.Agreatsourceofprotein,oystersalsohavealotofzinc,whichworkstoassisttheconversionofvitaminAintoausableformandhelpsyourbodytransportthevitaminthroughyourblood.Inaddition,zincensuresproperreleaseofthevitaminfromthestoresheldinyourliver.
sauce
¼cup(½stick)unsaltedbutterPinchofkoshersaltFreshlygroundblackpepper1garlicclove,mincedPinchofcayenne2teaspoonsfreshlysqueezedlemonjuice
2teaspoonsfreshlysqueezedlemonjuice
1teaspoonfreshlychoppedparsley
24oysters,onthehalfshell⅓cupbreadcrumbs½cupmixedgratedRomanoandParmesancheeses,Hotsauce,forserving
Tomakethesauce,meltthebutterinasaucepan,addtheotheringredients,andstirtoblend.Keepwarm.
Preheatagrilltomedium-highheat.Placetheoystersonthegrill,cover,andcookuntiltheedgesstarttocurl,about4minutes.
Topeachoysterwithagenerousamountofbreadcrumbsandcheeseandreturnthemtothegrill.Whenthetoppingbubbles,ladlealittlebuttersauceoneach.Servetheoystersintheshellwithhotsauceontheside.
Nutrit ionalProfi le
Servingsize:6oysters
Calories: 457
Protein: 35g
Fiber: lessthan1g
Fat: 24g
Saturatedfat: 12g
Sodium: 685mg
VitaminA: 1,214IU
VitaminD: 8.8IU
Zinc: 50mg
Beta-carotene: 52µg
Luteinandzeaxanthin: 26µg
Omega-3fattyacids: 8.5g
HowtoHard-BoilEggs
Tohard-boileggs,placetheminasaucepanandaddwatertocoverthemby1inch.Bringtoaboiloverhighheat.Removefromtheheat,coverandletstandfor12minutes.Draintheeggsandrinsethemundercoldrunningwater.Setasidetocoolcompletely.Topeeltheeggs,oncetheyhavecookedandcooled,tapeachegggentlyonthecounterorsinkallovertocrackleit.Rolltheeggbetweenyourhandstoloosentheshell.Peel,startingatthelargeend,whileholdingtheeggunderrunningcoldwater;thisfacilitatespeelingandalsoremovesanystrayshellfragments.
SweetPeaGuacamole
MAKES2CUPS
Peashaveantioxidantandanti-inflammatorybenefits,andtheyareenvironmentallyfriendly,too.Thisfreshtastingguacamolehasasubtlepeaflavor,enoughgarlictogetnoticed,andagorgeousbrightgreencolorthatdoesn’tfade—perfecttosetoutbeforeaparty.Servewithhomemadepitachipsorspreadonasandwich.
2tablespoonsextravirginoliveoil
2tablespoonsfreshlysqueezedlemonjuice
½cupfreshlychoppedcilantro¼cupfreshlychoppedparsley1garlicclove,minced
½teaspoonhotsauce12ouncesfrozenpeas(2heapingcups),thawed¼teaspoongroundcumin¾teaspoonseasalt¼teaspoonfreshlyground
blackpepper¼cupchoppedredonion,forgarnishCombinetheoliveoil,lemonjuice,cilantro,parsley,garlic,andhotsauceinablenderandprocessuntilroughlypuréed.Addthepeas,cumin,salt,andpepper.Blenduntilpuréedbutstilltextured.Pourintoabowlandgarnishwiththeredonion.
Note:Forhomemadepitachips,usingaknifeorapairofscissors,openapita,thencutitintowedges.Brushtheinsideofeachwedgewitholiveoil.Sprinklewithsaltandpepper(orthymeorrosemary)andbroilonabakingsheettodesiredcrispness.
Nutrit ionalProfi le
Servingsize:2tablespoons
Calories: 93
Protein: 3g
Fiber: 3g
Fat: 5g
Saturatedfat: 1g
Sodium: 424mg
VitaminA: 1,391IU
VitaminC: 17mg
VitaminE: 1IU
Beta-carotene: 829µg
Luteinandzeaxanthin: 1,478µg
CornandSweetPotatoTamaleswithChipotleSauce
MAKES10TAMALES
Sweetpotatoesarerichinbeta-carotene,whichenhancesourimmunefunctionandmayenhanceeyehealth.OnecupofsweetpotatoeshasseventimesthedailyrecommendedamountofvitaminA.MasaharinaisatypeofcornflourusedinMexicancookingandcanbefoundinhealthfoodstoresorMexicanmarkets.
12mediumdriedcornhusks
1sweetpotato
¼cup(½stick)unsaltedbutter½cuplightlypackedgratedcheddar
cheese¾cupmasaharina¼teaspoonbakingpowderPinchofseasalt
1½cupsfreshcornkernelsFreshlygroundblackpepper1teaspoonchili,ancho,orchipotlepowder1roastedredbellpepper,peeled,seeded,anddiced
2tablespoonschoppedscallions
ChipotleSauce
Soakthecornhusksin⅓cupofwarmwateruntilflexible(afewhours).
Preheattheovento450°F.Peelthesweetpotatoifdesiredandcutinhalflengthwise,thencutinto¼-inchhalfmoons.Placeonarimmedbakingsheetsprayedwithnonstickcookingsprayandroastuntiltender,about20minutes,turningafter10minutes.Removefromovenandsetaside.
Drainthehusks.Useseveralofthelongerhuskstomaketiesbytearingofffifteen⅛-inch-widestrips.Coverwithadampcloth.
Withahandmixer,beatthebutterinabowluntilitisfluffy.Addthecheesegradually,beatingagainuntilfluffy.Inaseparatebowl,combinethemasaharina,bakingpowder,andsalt.Drizzleinthewaterslowly(youmaynotneeditall),allthewhileworkingthemixture,untilastiffdoughforms.
Puréethecorn,blackpepper,andchilipowderinafoodprocessor.Addthemasadoughbythespoonful(astheprocessorruns)andblend.Addthebuttermixturebythespoonful,processinguntilthemixtureislightandfluffy.
Tomakethetamales,openeachhuskandspread2tablespoonsofthedoughevenlyoverthehusk.Addafewsweetpotatoslicesandsprinklewiththeroastedredpepperandscallions.Wrapupthehusksandtietheends.
Steamthetamalesinametalbasketsteameroversimmeringwateruntilfirm,aboutanhour.Toserve,place1to2tamalesoneachplateandservewiththeChipotleSauce.
Nutrit ionalProfi le
Servingsize:1tamale
Servingsize:1tamale
Calories: 251
Protein: 8g
Fiber: 5g
Fat: 9g
Saturatedfat: 4g
Sodium: 134mg
VitaminA: 2,444IU
VitaminC: 22mg
VitaminE: 1IU
Zinc: 1mg
Beta-carotene: 1,279µg
Luteinandzeaxanthin: 81µg
RoastingRedPeppers
Youcanroastredpeppersseveralways.Ifyouhavejustonepepper,holditwithtongsovertheflameofagasstoveandcharonallsides.Ifyouhaveseveralpeppers,preheattheovento450°F,placethepeppersonarimmedbakingsheetandroast,turningevery15minutes,untildone(probablyhalfanhour).Placeinabowl,coverwithplastic,andletthesteamloosentheskin.Oncethepeppershavecooled,peelofftheblackenedskinwithaparingknifeoryourfingersanddeseed.
ChipotleSauce
MAKES2CUPS
1driedchipotlechile
2teaspoonsvegetableoil
1smallyellowonion,finelychopped2garliccloves,minced½teaspoon
cuminseeds,toastedandground¼teaspoondriedoregano2cupstomatoes,peeled,seeded,andchopped(about2to3largetomatoes)Pinchofseasalt
FreshlygroundblackpepperPutthechipotleinasmallbowl,coverwithhotwater,andallowittosoftenfor15minutes.Drain,removethestem(andseedsifyouwantamildersauce),andsetaside.
Heattheoilinasaucepanandsautétheonionuntilsoft,about5minutes.Addthegarlic,cumin,andoreganoandcook,stirringoccasionally,for1minute.Increasingtheheattohigh,addthetomatoesandchipotle,thenreduceheattolowandsimmeruntilslightlythickened,about20minutes.
Transfertoafoodprocessororblender.Puréeuntilsmooth.Seasontotaste.Returntothesaucepanandsimmeroverlowheatuntilheatedthrough,about5minutes.
Nutrit ionalProfi le
Servingsize:½cup
Calories: 62
Protein: 1g
Fiber: 1g
Fat: 2g
Sodium: 289mg
VitaminA: 242IU
VitaminC: 21mg
VitaminE: 1IU
Beta-carotene: 23µg
Luteinandzeaxanthin: 34µg
SavoryAlmonds
MAKES2CUPS
Providingfiber,vitamins,andminerals,almondsareasupersnack.Thesearedeliciousbythemselves,ortheycanbepartneredwithslicesofripepearandshavedManchegocheese.AlmondsareloadedwithvitaminE;22nutshave11IU,or“internationalunits,”ofvitaminE,whichishalftherecommendeddailyallowance.
1largeeggwhite4teaspoonsgroundcumin4teaspoonsgroundcoriander
1teaspoongroundcardamom
¼teaspoongroundcloves½teaspoonfreshlygroundblackpepper½teaspoonseasalt¼teaspooncayenne2cupswholeunsaltedalmonds(raw)Preheattheovento350°F.Usingaforkorwhisk,beattheeggwhiteinamediumbowluntilfrothy.Setthebowlaside.Combinethespicesinaseparatebowl.Tossthealmondsintheeggwhite,theninthespicemix,stirringtoblend.Spreadthealmondsinasinglelayeronabakingsheetandbakeuntiltoastedandlightlybrowned,15to20minutes,stirringafter10minutes.Removetoaracktocoolcompletely.
Nutrit ionalProfi le
Servingsize:½cup
Calories: 427
Protein: 17g
Fiber: 10g
Fat: 35g
Saturatedfat: 3g
Sodium: 371mg
VitaminA: 93IU
VitaminE: 28IU
Zinc: 2mg
Beta-carotene: 51µg
Luteinandzeaxanthin: 17µg
ShrimpCocktail
SERVES2–4
Lowincaloriesandsaturatedfats,buthighinessentialfatsandothernutrients,shrimpareahealthystapleandanexcellentsourceofseleniumandprotein.
cocktailsauce
6tablespoonsketchup
6tablespoonsHeinz®ChiliSauce6tablespoonspreparedhorseradish4teaspoonsfreshlysqueezedlemonjuice1teaspoonfreshlygroundblackpepper2teaspoonshotsauce
1teaspoonWorcestershiresauce
2garliccloves,minced
1dozencoldcookedlargeshrimp,deveined,peeled,andwithtailsLemonwedges,forgarnishCombinethesauceingredientsinasmallbowl,taste,seasonifnecessary,thencoverandchillfor2hoursbeforeserving.Spoonintomartiniglasses,thendecoratetherimsoftheglasseswithfreshshrimp.Garnishwithlemonwedges.Nutrit ionalProfi le
Servingsize:3shrimp
Calories: 113
Protein: 11g
Fiber: 2g
Fat: 4g
Saturatedfat: lessthan1g
Sodium: 931mg
VitaminA: 535IU
VitaminC: 8.5mg
VitaminD: 15IU
VitaminE: 1IU
Beta-carotene: 131µg
Luteinandzeaxanthin: 7µg
Lycopene: 3,760µg
Soups
FishSoupwithVegetables
RoastedTomatoandCarrotSoup
Carrot-CuminSoup
WhiteBeanSoupwithKale
BroccoliAlmondineSoup
RoastedRedPepperGazpacho
SuccotashRagout
GreenPeaSoupwithaTangerineTwist
ThaiWinterSquashStew
MisoSoup
Chicken-VegetableNoodleBowls
FishSoupwithVegetables
SERVES8–10
Thisheartysoup,highinproteinfromthefish,alsopacksawallopfromthebeta-carotenefoundinthevegetables.ItisfromLidiaMatticchioBastianich,theformidablechefandauthorofLidiaCooksfromtheHeartofItaly.
12ouncesmonkfishfillet(silverskinremoved)8ouncesseascallops,preferably“dry”(notsoakedinpreservatives)
1poundlargeshrimp
¼cupextravirginoliveoil2mediumonions,chopped(about2cups)5plumpgarliccloves,crushedandpeeled¼teaspoonpeperoncinoflakes,ortotaste½teaspoonplus1tablespoonkoshersalt4Anaheimpeppers,seededanddiced(about2cups)1cupcannedItalianplumtomatoes,preferablySanMarzano,crushedbyhand6quarts(24cups)coldwater
1poundSwisschard,slicedin½-inchshredsSlicethemonkfishinto½-inchchunks.Pulloffthesidemuscleor“foot”fromthescallopsanddiscard.Removetheshells,tails,anddigestiveveinsfromtheshrimp;rinsethemandpatdry.
Pourtheoliveoilintoaheavy-bottomedsaucepanorsouppotandsetitovermediumheat.Scatterintheonions,garlic,andpeperoncinoandseasonwith½teaspoonofsalt.Cook,stirringoccasionally,untiltheonionsaresoftenedandslightlycaramelized,about8to10minutes,thenstirinthedicedpeppersandcookanother3minutesorso,untilthepeppersaretender.
Pourinthecrushedtomatoes,raisetheheatabit,andcook,stirring,untilthetomatoeshavedriedout,about3to4minutes.Pourinthewaterandtheremainingtablespoonsalt,stirwell,cover,andbringthewatertoaboiloverhighheat.Adjusttheheattomaintainagentleboilandcook,covered,foranhour;thenstirintheSwisschardshreds.Returnthebrothtoasteadysimmerand
hour;thenstirintheSwisschardshreds.Returnthebrothtoasteadysimmerandcookuncoveredfor45minutes,oruntilthechardisverytenderandthebrothhasreducedto4quarts(16cups).
Tofinishthesoup:addthechunksofmonkfishtothesimmeringbroth,cover,andcookfor5minutes.Dropinthescallops,stir,andsimmerfor7moreminutes.Addtheshrimp,returnthebrothtoabubblingsimmer,andcookforaminuteortwo,justuntiltheshrimparecookedthrough.Serveimmediatelyinwarmshallowsoupbowls.
Nutrit ionalProfi le
Servingsize:2cups
Calories: 333
Protein: 47g
Fiber: 3g
Fat: 10g
Saturatedfat: 2g
Sodium: 1,242mg
VitaminA: 8,538IU
VitaminC: 25mg
VitaminD: 202IU
VitaminE: 4IU
Zinc: 2mg
Beta-carotene: 4,999µg
Luteinandzeaxanthin: 5,545µg
Omega-3fattyacids: 1g
“Don’teatanythingyourgreat-grandmotherwouldn’trecognizeasfood.”—MichaelPollan
RoastedTomatoandCarrotSoup
SERVES4–6
Someevidencesuggeststhatcookingmayenhancetheabsorptionofthelycopeneintomatoes,sothissoupisbothwarmingandextranutritious.
2poundsplumtomatoes,coredandcutinhalf1poundmediumcarrots,peeledandcutinto½-inchpieces4garliccloves,peeledandleftwhole
1mediumonion,peeledandcoarselychopped
1tablespoonfreshlychoppedthyme
¼cupoliveoil½teaspoonseasalt¼teaspoonfreshlygroundblackpepper2to3cupshomemadechickenstockorreduced-fat,low-sodium
chickenbrothPreheattheovento450°F.Placethetomatoes,carrots,garlic,onion,andthymeonarimmedbakingsheetpan.Addtheoliveoil,salt,andpepper,andtosstocoat.Bakefor20to30minutes,untilthevegetablesaretender.Scrapethetomatomixtureintoafoodprocessorandprocessuntilnotquitesmooth.
Placethepuréedmixtureinamediumsaucepan,addchickenbroth,andsimmeronmedium-lowheatfor10minutes.Seasontotaste.Serveimmediately.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 181
Protein: 3g
Fiber: 5g
Fat: 11g
Saturatedfat: 2g
Sodium: 578mg
VitaminA: 16,691IU
VitaminC: 33mg
VitaminE: 5IU
Beta-carotene: 8,345µg
Luteinandzeaxanthin: 457µg
Lycopene: 4,669µg
Carrot-CuminSoup
SERVES4
ArootvegetablewithoriginsinAsia,thecarrotisrichinbeta-carotene,vitaminA,minerals,andantioxidants.CarrotsareoneofthehighestvegetablesourcesofvitaminA—twocarrotsyieldroughlyfourtimestherecommendeddailyallowance.
2tablespoonsoliveoil
1mediumyellowonion,chopped2garliccloves,minced1poundlargecarrots,peeledandcutinto1-inchpieces(about2½cups)
2½cupsvegetablebroth½teaspoongroundcumin¼teaspoonground
coriander½teaspoonseasaltFreshlygroundblackpepper
1teaspoonfreshlysqueezedlemonjuice
½cupplainGreekyogurt2tablespoonstoastedcuminseeds,forgarnishInaheavysaucepan,heattheoliveoilovermedium-highheatandsautétheonionfor2minutes,thenaddthegarlicandsautéanadditionalminute.Addthecarrots,broth,cumin,coriander,salt,andpepper.Bringtoaboil.Reducetheheat,cover,andsimmeruntilthecarrotsaretender,about15minutes.
Puréethesoupwithanimmersionblenderor,workinginbatches,puréeinablenderorfoodprocessoruntilsmooth,thenreturnittothesaucepan.Whiskinthelemonjuiceandyogurt.Seasontotaste.Ladleintobowlsandsprinklewiththecuminseeds.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 178
Protein: 4g
Fiber: 4g
Fat: 11g
Saturatedfat: 3g
Sodium: 1,031mg
VitaminA: 19,312IU
VitaminC: 10mg
VitaminE: 3IU
Beta-carotene: 9,420µg
Luteinandzeaxanthin: 307µg
Lycopene: 1µg
WhiteBeanSoupwithKale
SERVES4–6
Kaleturnsanordinarywhitebeansoupintoaluteinandzeaxanthinpowerhouse.(Asarule,thedarkerthegreen,thehigherthelutein.)Asanalternative,add6to8ouncesofchoppedsmokedsausage,suchasAndouilleorchorizo,forameatierdishwithakick.
2tablespoonsvegetableoil
1½cupschoppedonion1½cupschoppedcarrot½cupchoppedcelery2garliccloves,finelychopped
2teaspoonsfreshlychoppedthyme
8cupsreduced-sodiumchickenorvegetablebroth1½cupsdrynavyorgreatnorthernbeans,soakedovernight1teaspoonseasalt
1teaspoonfreshlygroundblackpepper
4cupschoppedkaleleaves,toughstemsremovedHeattheoilinastockpotovermedium-highheat.Sautétheonion,carrot,andceleryfor7to10minutes,oruntilsoftened.Addthegarlicandsautéuntilfragrant,1minute.Addthethymeandsautéfor30seconds.Addthebroth,beans,salt,andpepperandstirtocombine.Bringtoaboil.Reducetheheat,cover,andsimmerfor1½hours,oruntilthebeansaretender,stirringoccasionally.Coolslightly.
Partiallypuréethesoupwithanimmersionblenderortransferhalfthesouptoablenderorfoodprocessorandpuréebeforeaddingbacktothestockpot.Addthekaleandcookfor5minutes.Seasontotaste.Ladleintowarmbowlsandserveimmediately.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 357
Protein: 17g
Fiber: 19g
Fat: 7g
Saturatedfat: 1g
Sodium: 847mg
VitaminA: 14,721IU
VitaminC: 71mg
VitaminE: 2IU
Zinc: 3mg
Beta-carotene: 8,165µg
Luteinandzeaxanthin: 21,329µg
BroccoliAlmondineSoup
SERVES4–6
Almondbutterislikepeanutbutter,butmadewithalmonds,whicharemorenutritiousthanpeanuts.Chooseanall-naturalbrandmadeonlyofgroundtoastedalmondsfortheultimatehealthbenefit.Bothbroccoliandalmondsarehighincalcium.
1teaspoonseasalt1poundbroccoliflorets
2tablespoonsalmondbutter
¼cupsun-driedtomatoespackedinoliveoil,juliennedSlicedblanchedalmonds,forgarnishFreshlygroundblackpepperBring4cupsofwaterandthesalttoarollingboilinamedium-sizedpotonhighheat,thenaddthebroccoli.Coverthepottoreturnitquicklytoaboil,cookingthebroccoliuntilstemsareeasilypiercedwithaknife,3to4minutes.Removefromtheheatanddonotdiscardthecookingliquid.
Useaslottedspoontotransferthebroccolitoablender.Addthealmondbutterand2cupsofthecookingwater.Covertheblenderwiththelid;removethesteaminsert.Covertheholewithafoldedpapertowelandpulseafewtimes,allowingsteamtoescape,thenpuréeuntilsmooth.
Dividethesun-driedtomatoamongcupsormugs,thenpourthesoupontop.Garnishwithafewalmondslices.Seasontotastewithpepper.Serveimmediately.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 119
Protein: 5g
Fiber: 4g
Fat: 9g
Saturatedfat: 1g
Sodium: 606mg
VitaminA: 2,746IU
VitaminC: 86mg
VitaminE: 4IU
Zinc: 1mg
Beta-carotene: 15µg
Luteinandzeaxanthin: 39µg
Lycopene: 1,240µg
RoastedRedPepperGazpacho
SERVES4
ASpanishstudytoanalyzetheamountofvitaminsCandEandcarotenoidsincommonlyeatenfoodsrevealedthatonlytwovegetablescontaintwothirdsoftheimportantnutrients:bellpeppersandtomatoes.Formaximumeffect,workwithvegetablesthatarefullyripeandraw.
2redbellpeppers,roasted,peeledandseeded2mediumtomatoes,coredanddiced1Englishcucumber,peeledanddiced1jalapeño,seededandminced6largeradishes,medium-diced1garlicclove,minced
½cupdicedredonion2cupstomatojuice2tablespoonsfreshlychoppedcilantro
1tablespoonfreshlysqueezedlimejuice
¼teaspoonseasalt¼teaspoongroundcuminPlacehalfthevegetables,alongwithallthetomatojuice,inablenderandpuréeuntilsmooth.Transfertoabowl.Addtheremainingvegetables,cilantro,limejuice,salt,andcuminandstirtoblend.Chill.Seasontotaste.Servecold.Nutrit ionalProfi le
Servingsize:1cup
Calories: 77
Protein: 3g
Fiber: 3g
Fat: 1g
Saturatedfat: lessthan1g
Sodium: 527mg
VitaminA: 1,554IU
VitaminC: 106mg
VitaminE: 1IU
Beta-carotene: 676µg
Luteinandzeaxanthin: 69µg
Lycopene: 118µg
GreenPeaSoupwithaTangerineTwist
SERVES6
Segmentsoffreshtangerine(richinvitaminsAandC)lendnutritionalhefttothisunusualspringsoup.Choosinglow-sodiumorhomemadevegetablebrothallowsyoutoaddsalttoyourpreference.
2½tablespoonsunsaltedbutter,divided2mediumleeks,whiteandlightgreenpartsonly,thinlyslicedandwellwashed
¼teaspoonseasalt,plusmoretotaste1quart(4cups)low-sodiumvegetablebroth
4cupsfreshorfrozengreenpeas(about1pound),divided½cuplightlypackedfreshmintleaves,chopped2tangerines(seePreparingCitrusFruit)
4scallions,thinlysliced
¼cuplow-fatorfat-freeplainGreekyogurt
1tablespoonfreshlychoppedchives,forgarnish
Heat2tablespoonsofthebutterinasaucepanovermediumheat.Addtheleeks,sprinklewithsalt,cover,andcookuntiltender,about7minutes.Uncoverandaddthevegetablebroth,turnuptheheattohigh,andbringtoaboil.Add3½cupsofthepeas.Returntoaboilandcookuntiljusttender(about3minutesforfrozen,5minutesforfresh).
Removefromtheheatandaddthemintleaves.Workingin2batches,transferthemixturetoablender.Removetheinsertfromthelidoftheblenderandcovertheholewithafoldedpapertowel.Pulseonceortwiceandthenpurée.Seasontotaste.Letrestuntilreadytoserve.
Toserve,returnthesaucepantomediumheat.Addtheremaining½tablespoon
ofbutter.Whenthebutterismelted,addthescallionsandreserved½cupofpeasandcook1minute.
Addthefruitsegments,takingcarenottobreakthem,andthejuice.Swirltocombineandthenaddthepuréedpeamixture.Gentlywarm;donotbringtoasimmer.Gentlystirintheyogurt.Seasontotaste.Spoonintobowlsandsprinkleeachservingwithchoppedchives.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 173
Protein: 7g
Fiber: 7g
Fat: 5g
Saturatedfat: 3g
Sodium: 304mg
VitaminA: 3,441IU
VitaminA: 3,441IU
VitaminC: 32mg
VitaminD: 4IU
VitaminE: 1IU
Zinc: 1mg
Beta-carotene: 1,519µg
Luteinandzeaxanthin: 2,821µg
PreparingCitrusFruit
Usingasharpknife,sliceoffthetopandbottomofeachfruit.Followingthecurveofthefruit,cutawaythepeelandpith.Holdthefruitoverabowlandcutalongbothsidesofeachsegment,dividingeachsegmentintoquarters,stayingascloseaspossibletothemembrane,toreleaseitintothebowl.Beforediscardingthemembrane,squeezeanyremainingjuiceintothebowlwiththesegments.Removeanyseeds.Repeatwiththeremainingfruit.
ThaiWinterSquashStew
SERVES4
Manypeoplerolltheireyeswhentofuismentioned,butit’shighinproteinandlowinsaturatedfat,sowe’reoftenonthelookoutfornew(good!)waystouseit.Servethisstewoverbasmatiorjasminerice.Toreducesaltcontent,garnishwithunsaltedpeanuts.
2tablespoonsoliveoil
2mediumleeks,whitepartsonly,thinlyslicedandwellwashed(about2cups)1tablespoonpeeledandmincedfreshginger3garliccloves,minced
2serranochiles,stemmed,seeded,andminced1tablespooncurrypowder1tablespoonbrownsugar
3tablespoonslightsoysauce
1½poundsbutternutsquash,peeledandcutinto½-inchcubes(4cups)One13.5-ouncecancoconutmilk
½teaspoonseasalt¼teaspoonfreshlygroundblackpepperOne14-ouncepackageextrafirmtofu,drainedandcutintosmallcubesJuiceof1lime
⅓cupchoppedunsaltedpeanuts,forgarnish⅓cupchoppedfreshcilantro,forgarnishHeat1tablespoonoftheoilinasautépanovermedium-highheat.Addtheleeksandsautéfor3minutes.Addtheginger,garlic,andserranos.Sautéuntilfragrant,about1minute.Stirinthecurrypowder,brownsugar,andsoysauce.Addthesquash,coconutmilk,salt,pepper,and1cupofwaterandbringtoaboil,thenreducetoasimmer.Simmeruntilthesquashistender,about15minutes.
Meanwhile,inalargenonstickfryingpan,heattheremainingtablespoonofoilovermedium-highheat,addthetofu,andsautéuntilgoldenbrown,about12minutes,stirringoccasionally.
Addthesautéedtofuandthelimejuicetothesquashmixtureandsimmerforaminute.Serveoverrice,garnishingwiththechoppedpeanutsandcilantro.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 521
Protein: 15g
Fiber: 7g
Fat: 38g
Saturatedfat: 22g
Sodium: 1,245mg
VitaminA: 19,249IU
VitaminC: 49mg
VitaminE: 7IU
Zinc: 2mg
Beta-carotene: 7,888µg
Luteinandzeaxanthin: 1,286µg
MisoSoup
SERVES4
MisoisafermentedsoybeanpastethathasbeenastapleintheChineseandJapanesedietforover2,000years.ManypeopleinJapanbegintheirdaywithabowlofmisosoup,thoughttoaiddigestionandhelpdetoxifythebody.Misoisdissolvedslowlyintoahotsoupbasecalleddashi—alight,smokyfishstockmadefromkelpanddriedbonitoflakes.Althoughdashiiseasytomake,mostpeopleoptforadriedpowderthatcomesinpremeasuredpacketscalledhondashi.ThisrecipeisbyDebraSamuels,authorofMyJapaneseTable.
2tablespoonsdriedwakameseaweed
4cupsdashistock(recipefollows,orusepacketsofdashipowderandfollowdirections;vegetarianstockisalsoverygood)¼cupwhite(mellow)misoHalf8-ounceblock(250grams)soft(silken)tofu,cutinto1-inchcubes1scallion,choppedfinely
Addthewakameand1cupofwatertoalargebowl.Setasidefor10minutes,oruntiltheseaweedissoftened.Draintheseaweed,rinsewithcoldwater,andchopcoarsely.Setaside.
Bringthedashitoasimmerinamediumsaucepanovermediumheat,about3minutes.
Placethemisoinaladle.Submergetheladleaboutonethirdofthewayintothehotdashi.Withapairofchopsticksoraspoon,dilutethemiso,littlebylittle,intothedashiuntildissolved.
Addthetofuandseaweedandheatforabout2minutes.Removefromtheheat.Addthescallionandserveimmediately.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 164
Calories: 164
Protein: 15g
Fiber: 7g
Fat: 5g
Saturatedfat: 1g
Sodium: 1,760mg
VitaminA: 872IU
VitaminC: 4mg
VitaminE: 1IU
Zinc: 1mg
Beta-carotene: 32µg
Luteinandzeaxanthin: 43µg
DashiStock
MAKES4½CUPS
DashistockisthecornerstoneofJapanesesoups,saucesandmanydishes.Youcanfindtheseingredientsatawell-stockedsupermarketoratanAsiangrocery.
Two5-inchstripskombu(dashikelp)2½cups(20grams)katsuoflakesAdd4cupswaterandthekombutoamedium-sizepan.Letthekombusitinthewaterfor20minutes.Thenbringthewaterandkombutoaboilovermediumheat.Removethekombu.
Tossthekatsuoflakesintotheboilingwaterandturnofftheheat.Lettheflakessitfor2to3minutes,oruntiltheysinktothebottomofthepot.
Setatightlywovenmeshstraineroveramixingbowl.Linethestrainerwithcheeseclothorpapertowels.Pourthestockthroughthestrainer.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 107
Protein: 6g
Protein: 6g
Fiber: 13g
Fat: 1g
Saturatedfat: 1g
Sodium: 1,600mg
VitaminA: 1,750IU
VitaminC: 7mg
Chicken-VegetableNoodleBowls
SERVES4
Peoplesaychickensoupisgoodforthesoul,butitisalsogoodforahealthyservingoflutein,vitaminA,zeaxanthin,andbeta-carotene.Byaddingthebroccoliandsnowpeassequentiallytoboilingwater,youensuretheirtendernessandsaveonpotstowash.
sauce
3tablespoonslow-sodiumsoysauce2tablespoonsricewinevinegar2tablespoonsketchup
2tablespoonssmoothpeanutbutter2tablespoonsdarkbrownsugar
2tablespoonshoisinsauce
1teaspoonsrirachahotsauce,ortotaste
marinade
2tablespoonslow-sodiumsoysauce2tablespoonsricewinevinegar1tablespoontoastedsesameoil
1tablespoondarkbrownsugar
1poundboneless,skinlesschickenbreastsorthighs,cutintobite-sizedpieces8ounceslinguineorothernoodles2cupssmallbroccoliflorets
1cupthinlyslicedcarrots
1cupsnowpeas
1tablespoonvegetableorpeanutoil
1smallonion,cutintothinwedges
1tablespoonmincedfreshginger
2garliccloves,minced1redbellpepper,cutintothinstrips¼cupchoppedcilantroleaves,
optional¼cupchoppedpeanuts,optionalInabowlorblender,combineallthesauceingredients.Setaside.
Preparethemarinade.Inalargebowl,combinethesoysauce,vinegar,sesameoil,andbrownsugar.Addthechickenandtosstocoatwell.Marinate,covered,for30to60minutesintherefrigerator.
Cookthepastaaccordingtothepackagedirectionsuntilaldente(justfirm).Addthebroccoliandcarrots3minutesbeforethepastaisfinished.Addthesnowpeas1minutebeforethepastaisdone.Drainwellandsetaside.
Meanwhile,heattheoilinalargeskilletovermedium-highheat.Addtheonionandgingerandsautéfor3minutes.Addthegarlicandredbellpepperandsautéuntilfragrant,1minute.
Drainthechicken,shakingoffanddiscardingexcessmarinade,andaddittothepan.Sautéfor3to5minutes,untiljustcookedthrough.Addthereservedpastaandvegetablesandstirtocombine.Addthereservedsaucetothepastamixtureandstirtocoat.
Divideamongfourbowlsandsprinklewiththecilantroandpeanuts,ifusing.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 655
Protein: 41g
Fiber: 6g
Fiber:
Fat: 22g
Saturatedfat: 4g
Sodium: 1,323mg
VitaminA: 2,819IU
VitaminC: 101mg
VitaminE: 4IU
Zinc: 3mg
Beta-carotene: 631µg
Luteinandzeaxanthin: 139µg
Lycopene: 1,253µg
Salads
TuscanKaleSalad
Celery,Grapefruit,andAvocadoSalad
SpinachSaladwithWalnutsandGojiBerries
SpinachSaladwithCuredSalmonandPoachedEgg
GreekSalad
CrunchyCabbageSalad
GrilledVegetableSalad
RoastedButternutSquashandCranberrySalad
Three-BeanSalad
CapreseSalad
MangoPicodeGallo
Tabbouleh
ToastedQuinoaSalad
TuscanKaleSalad
SERVES4
OneofthemostcommongreenvegetablesinEuropeuntilthe1400s,rawkalehasonceagainbecomeastarinthegarden;withmoreluteinthanothergreens,ithaspowerfulantioxidantactivityandisrichinbetacarotene,vitaminC,andzeaxanthin.Whenchopped,kalealsoreleasesachemicalcalledsulforaphane,whichisthoughttohaveanti-cancerproperties.ThisrecipeisfromhealthguruDr.AndrewWeilandhisTrueFoodKitcheninPhoenix.
Juiceof1lemon3to4tablespoonsextravirginoliveoil
2garliccloves,mashed
SeasaltandfreshlygroundblackpeppertotasteRedpepperflakes,totaste4to6cupslooselypacked,slicedleavesofItalianblack(lacinato,“dinosaur,”cavolonero)kale,toughstemsremoved⅔cupgratedPecorinoToscanocheese(Rosselinovarietyifyoucanfindit)orotherflavorfulgratingcheesesuchasAsiagoorParmesan½cupfreshlymadebreadcrumbsfromlightlytoastedbreadWhisktogetherthelemonjuice,oliveoil,garlic,salt,blackpepper,andagenerouspinch(ormoretotaste)oftheredpepperflakes.Pouroverthekaleinaservingbowlandtosswell.Addtwothirdsofthecheeseandtossagain.Letthekalesitforatleast10minutes.Addthebreadcrumbs,tossagain,andtopwiththeremainingcheese.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 340
Protein: 13g
Fiber: 3g
Fat: 21g
Saturatedfat: 5g
Sodium: 650mg
VitaminA: 17,388IU
VitaminC: 142mg
VitaminE: 3IU
Zinc: 1mg
Betacarotene: 10,349µg
Luteinandzeaxanthin: 44,188µg
GoodFoodCombos
Sometimesthesumismorethantheparts,especiallyinfood.Trythesecombinationswhenputtingtogetherameal:IronandvitaminC:VitaminCenhancestheabsorptionoftheironfoundinplantfoods.Particularlyforvegetariansorindividualswhoeatsmallamountsofanimalfoods,pairinganexcellentvitaminCsourcewithagreatironsourceisbeneficial.Toincreasetheironfromaspinachsalad,sprinkleitwithlemonjuiceoraddorangesections,strawberryslices,ortomatoes.Wheneatinglentils,addvitaminC–richredbellpepperslices.
VitaminDandcalcium:VitaminD—the“sunshinevitamin”—isneededforcalciumtobeabsorbed.InthecloudyPacificNorthwestandothernorthernregions,ourbodiesareunabletomakevitaminDformostoftheyear.TherearefewfoodsourcesofvitaminD,somanypeoplerequireasupplementtomaintainhealthylevels.ExamplesoffoodsthatdocontainvitaminDandcalciumincludefortifiedmilkandcannedsalmon.
VitaminsA,D,E,andK:Allofthesevitaminsarefatsoluble,sothepresenceofdietaryfathelpswiththeirabsorption.Justasmallamountoffatisneeded,suchasadrizzleofoliveoil.Avocadosandnutscontaintheirownsourceoffat
alongwiththeirownfat-solublevitamins.Goodcombinationsareavocadowithgrapefruit,saladdressingwithgreens,andbroccolirabewithpinenuts.
SpinachSaladwithWalnutsandGojiBerries
SERVES4–6
Thissaladispackedwithnutrition—babyspinachprovidesluteinandzeaxanthin,wheatgermlendsvitaminE,walnutsoffervitaminEandzinc,orangeshavevitaminC(helpingyouabsorbthespinach’siron),andgojiberriescontainzeaxanthin,acarotenoid.Toastingthewalnutsreleasestheoilsandintensifiestheflavor;leavingthemrawwillmaximizethepotentialhealthbenefits.GojiberriesareanutritionallyrichsuperfruitfromashrubnativetoChina.Theycanbefoundinhealthfoodandgourmetmarkets.
½cupextravirginoliveoil¼cupbalsamicvinegarPinchofseasaltFreshlygroundblackpepper
6cupsbabyspinach
½cupfinelychoppedwalnuts⅓cupdriedgojiberries(orsubstitutecranberries)
2tablespoonswheatgerm
2segmentednaveloranges(seePreparingCitrusFruit)Inasmallbowl,whisktogethertheoliveoilandbalsamicvinegar.Seasonwithsaltandpepperandsetaside.Inasaladbowl,combinethespinach,walnuts,gojiberries,andwheatgerm.Tosswiththevinaigrette.Addtheorangesegments.Seasontotasteandserve.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 366
Protein: 4g
Fiber: 4g
Fat: 31g
Saturatedfat: 4g
Sodium: 121mg
VitaminA: 1,170IU
VitaminC: 37mg
VitaminE: 5IU
Zinc: 1mg
Beta-carotene: 661µg
Luteinandzeaxanthin: 1,595µg
Omega-3fattyacids: 1g
SpinachSaladwithCuredSalmonandPoachedEgg
SERVES4
FromthebelovedGreenStreetCaféinNorthampton,Massachusetts,whichlocalsstillmiss,thisdishhasalotofluteinandzeaxanthinaswellasomega-3fattyacids.Spinachcanbefoundyear-roundandrefrigerateswell.
1teaspoondistilledwhitevinegar4largeeggs
16cupslooselypackedbabyspinach
4garliccloves,finelychopped1largeredonion,thinlysliced1teaspoonseasalt,plusmoretotaste¼teaspoonfreshlygroundblackpepper,plus
moretotaste¼cupbalsamicvinegar½cupextravirginoliveoil¼
cupfreshlygratedParmesancheese16stripscuredsalmon(chiffonade)Topoachtheeggs,fillalargebowlwithwarmwaterandsetitaside.
Fillalargeskilletwith2inchesofwater,addthewhitevinegar,andbringittoaboilovermedium-highheat.Breakoneoftheeggsintoaramekinorteacup.Usingthehandle(notthebowl)ofawoodenspoon,swirlthewaterinthepottocreateawhirlpool,whichwillhelptheeggsholdtheirshape.
Decreasetheheattomedium-lowsothewaterisatagentleboil,andslideaneggintothecenter.Adjusttheheat,ifnecessary,tokeepthewateratabaresimmerandrepeatforeachegg,poachinguntilthewhiteissolidandtheyolkisfirmbutsofttothetouch,3to4minutes.(Dependingonthepotsize,youmayneedtoworkinbatches.)Transferwithaslottedspoontothebowlofwarmwater.
Heatalargesautépanovermediumheat.
Pilethespinachinametalbowl,thenaddthegarlicandredonionontopofit.Seasonwithsaltandpepperandpourthebalsamicvinegarontop.Whenthesautépanishot,pourtheoliveoilintothepan,waituntiltheoilissmoking,andthenaddthespinachmixture.Cookuntiljustwilted.
DividethespinachevenlyamongfourplatesandsprinkleeachwithParmesancheeseandcuredsalmon.Pattheeggsdrywithapapertowelandplaceatopthesalad.Seasontotastewithsaltandpepper.Serveimmediately.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 533
Protein: 35g
Fiber: 3g
Fat: 38g
Saturatedfat: 6g
Sodium: 1,133mg
VitaminA: 11,342IU
VitaminC: 37mg
VitaminD: 1IU
VitaminD:
VitaminE: 9IU
Zinc: 2mg
Beta-carotene: 6,756µg
Luteinandzeaxanthin: 14,641µg
Omega-3fattyacids: 3g
CrunchyCabbageSalad
SERVES4–6
ThisVietnamesesaladhasalittlekick;totonedowntheheat,uselesschiligarlicsauce.Makeamealofitbyservingwithsliced,grilledchickenbreast.Luteinisabundantingreens,cabbageincluded,soyoumaybedoingyoureyesafavor.
2teaspoonsredchiligarlicsauce
⅓cupricewinevinegar2teaspoonssoysauce
1tablespoonmincedfreshginger
¼teaspoonmincedgarlic3tablespoonssesameoil
6cupsshreddedgreencabbage
2carrots,choppedorjulienned
3tablespoonsfreshlyshredded
cilantroleaves,plusmoreforgarnish¾cupbeansprouts1smallred
onion,chopped¼cuproastedpeanuts,finelychoppedWhiskthefirstfiveingredientsinalargebowl,thenslowlywhiskintheoil.Addthecabbage,carrots,cilantro,beansprouts,andredonion.Tossandmarinateforanhourormore.Garnishwiththepeanutsandcilantrowhenreadytoserve.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 215
Protein: 6g
Fiber: 5g
Fat: 14g
Saturatedfat: 2g
Sodium: 219mg
VitaminA: 5,215IU
VitaminC: 41mg
VitaminE: 2IU
Zinc: 1mg
Beta-carotene: 2,609µg
Luteinandzeaxanthin: 448µg
GrilledVegetableSalad
SERVES4–6
Withsalads,don’tbetemptedtoforgothedressing;recentresearchhasshownthattheoilhelpsyouaccessthenutrientsinthevegetables.Youmightalsotossthisgrilledvegetabledishwithgreenssuchaslettuce,arugula,andcilantroforalightsupper.Addlentils,grilledfreshsalmon,orcannedsalmon(withbones)foraheartiersalad.
4mediumtomatoes,coredandhalved2mediumzucchini,cutlengthwiseinto3slices2mediumyellowsquash,cutlengthwiseinto3slices1largeredbellpepper,cored,seeded,andquartered1largeyellowbellpepper,cored,seeded,andquartered1mediumredonion,sliced½inchthick2portobellomushrooms,sliced
½inchthick
2tablespoonsoliveoil
1tablespooncapers,drained
½teaspooncoarsesalt
vinaigrette
2tablespoonschampagnevinegar
6tablespoonsoliveoil
2tablespoonsfreshbasil,cutintothinstrips1garlicclove,minced
1teaspoonfineseasalt
½teaspoonfreshlygroundblackpepper
Preheatthegrilltomedium-high.Combinethevegetablesinalargebowlandtosstocoatwiththeoliveoil,capers,andsalt.
Grillthevegetablesuntiltender,5to8minutesoneachside,removingthemastheybecometender.Letthemcool.
Cutthecooked,cooledvegetablesintobite-sizedpiecesandcombineinabowl.
Topreparethevinaigrette:Whisktheingredientstogetherinasmallbowl.Tossgentlywiththevegetables.Seasontotaste.Servewarmorchilled.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 290
Protein: 5g
Fiber: 4g
Fat: 23g
Saturatedfat: 3g
Sodium: 725mg
VitaminA: 1,555IU
VitaminA: 1,555IU
VitaminC: 160mg
VitaminE: 6IU
Zinc: 1mg
Beta-carotene: 848µg
Luteinandzeaxanthin: 3,420µg
Lycopene: 190µg
CapreseSalad
SERVES4
Literally,“asaladfromCapri,”thisdishpairstomatoesandoliveoil,amarriagethathelpsthebodyutilizenutrients.Redfoods(liketomatoesandwatermelon)containlycopene,anantioxidantthatwhencombinedwithunsaturatedfatsisabsorbedbythebodymorereadily.
2Romatomatoes,coredandsliced2yellowtomatoes,coredandsliced8ouncesfreshmozzarella,thinlysliced2tablespoonsfreshlychoppedparsley2tablespoonsfreshlychoppedbasil3tablespoonsextravirginoliveoil
1tablespoonbalsamicvinegar
1garlicclove,minced
1garlicclove,mincedSeasaltFreshlygroundblackpepperLayerthetomatoesandmozzarellainoverlappingfashion,makingacircularpatternonaplate.Sprinklewithherbs.Inasmallbowl,whisktogethertheoliveoil,vinegar,andgarlic,thendrizzleoverthetomatoes.Seasontotastewithsaltandpepper.Serveimmediately.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 304
Protein: 16g
Fiber: 1g
Fat: 23g
Saturatedfat: 9g
Sodium: 588mg
VitaminA: 692IU
VitaminC: 17mg
VitaminE: 2IU
Beta-carotene: 277µg
Luteinandzeaxanthin: 219µg
Lycopene: 798µg
TheAmazingTomato
WhenintroducedtoEuropefromtheirnativePeru,tomatoeswerethoughttobepoisonousandwereenjoyedmerelyasdecoration.ThomasJeffersonwasoneofthefirstAmericanstoservetomatoesatthetable,andin1820,RobertJohnsonmadenewswhenhedaredeatoneinpublic.Severalladiesfainted,buthedidn’tdieandthetomatotookholdinthekitchen.In1883,whenCongresspasseda10percenttaxonimportedvegetables,thetomatowascalledavegetabletoyieldmoretaxes.OneimportertookthecasetotheSupremeCourt,arguingthatitwasaberryfruit.Helostthecase,andsincethenthetomatohasbeenclassifiedasavegetable,althoughapopulartriviaquestionistoaskwhetherthetomatoisavegetableorafruit.
Tabbouleh
SERVES4–6
AMiddleEasternsaladmadewithcouscousorbulgur,tabboulehisahealthybasetowhichyoucanaddvegetablesthatpromoteeyehealth.Thisversionusesbuckwheatgroats,agluten-freegrainalsoknownaskasha.Serveasasidedishorasanappetizerwithgrapeleavesforscooping,astheydointheMiddleEast.Thisisaflexiblesalad;experimentwithvegetablesandtasteasyouprepare.
1cupwholebuckwheatgroats
1teaspoonseasalt
½teaspoonfreshlygroundblackpepper1cupfreshlychoppedparsley
2tablespoonsfreshlychoppedmint
½mediumredonion,diced1mediumtomato,coredanddiced1cucumber,peeled,seededanddiced6tablespoonsfreshlysqueezedlemonjuice
6tablespoonsextravirginoliveoil
Bring1quart(4cups)ofwatertoaboilinamediumsaucepanoverhighheat.Addthebuckwheatandseasonwithsaltandpepper.Cookuntiltender,about10minutes.Drainandrinseundercoldrunningwater.Placethecookedbuckwheatinabowl.Addtheremainingingredients.Tossgentlyandserve,orchilluntilserving.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 304
Protein: 6g
Protein: 6g
Fiber: 4g
Fat: 18g
Saturatedfat: 2g
Sodium: 587mg
VitaminA: 1,196IU
VitaminC: 31mg
VitaminE: 2IU
Beta-carotene: 710µg
Luteinandzeaxanthin: 692µg
Lycopene: 47µg
ToastedQuinoaSalad
SERVES4
HeldsacredbytheIncas,quinoaisrichinproteinandfiberandalow-cholesterolsourceofcomplexcarbs,providingplant-derivedcalcium.Quinoaisaseed,ratherthanagrain.Whenitcooks,thegermring(thepartoftheseedthatseparatesduringgermination)popsopen.Toastingthequinoayieldsanuttierflavor.
1cupdryquinoa
½cupfreshlychoppedchives¼cupfreshlychoppedparsley2tablespoonsfreshlychoppedcilantro
1teaspoonfreshlemonzest
½teaspoonseasaltFreshlygroundblackpepperPreheattheovento350°F.Rinsethequinoathoroughlyinameshstrainer.Lightlycoatabakingsheetwithnonstickcookingspray.Spreadthequinoaevenlyonthesheetandtoastfor10minutes,stirringafter2to3minutesforeventoasting.
Bring3½cupsofwatertoaboilinamediumsaucepan.Addtoastedquinoa.Cookuntiltenderandthegermringpopsopen(itwilllooklikeawhitespiral),about15minutes.Drainandcool.Tossthequinoawiththechives,parsley,cilantro,andlemonzest.Seasontotastewithsaltandpepper.Serveimmediately.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 160
Protein: 6g
Fiber: 3g
Fiber: 3g
Fat: 3g
Saturatedfat: lessthan1g
Sodium: 362mg
VitaminA: 592IU
VitaminC: 9mg
VitaminE: 2IU
Zinc: 1mg
Beta-carotene: 355µg
Luteinandzeaxanthin: 301µg
MainCourses
RoastedHalibutwithVegetablesenPapillote
SalmonwithPepperedBalsamicStrawberries
GrilledHerbedTunaonSpinachSalad
SpicyFishTacos
GrilledSardines
SardineSandwiches
CornishGameHensStuffedwithWildRice
ChickenwithMushroomsandThyme
SpinachOmelet
RicePaperSalmonwithSatayDrizzle
PigsinaBlanket
Garlic-LimePorkChops
StuffedCabbage
MiniMeatloaves
PumpkinPappardelle
MacaroniandCheese
RedCurryVegetableswithCoconutSauce
SpicyUdonNoodles
JacquesPépin’sProvencePizza
RoastedHalibutwithVegetablesenPapillote
SERVES4
HalibutisagoodsourceofvitaminAandproteinandislowinfat.Enpapillotemeansthedishisbakedinparchmentpaperpouches,whichcanbeassembledseveralhoursaheadandrefrigerateduntilreadytobake.
4halibutfillets(about1½pounds)4teaspoonswhitewine4teaspoonsoliveoil
1cupjuliennedcarrots
1½cupsjuliennedsnowpeas½redonion,thinlysliced¼cupfreshlychoppedparsleySeasalt
Freshlygroundblackpepper4lemonslices
4sprigsfreshthyme
Preheattheovento400°F.Patthefilletsdry.Inamediumbowl,combinethewhitewine,oliveoil,carrots,snowpeas,andredonionwiththeparsley,salt,andpepper.Dividethevegetablemixtureequallyamongfour13by16-inchsheetsofparchmentpaper,settingthemslightlyoffcenter.Topeachwithfish,alemonslice,andathymesprig.Workingonepacketatatime,foldparchmentoverthefishtoformanenvelope.Foldtheedgesoftheparchmentintotight¼-inchfolds,creasingeachfoldsecurelysothesteamwon’tescape.
Arrangethepacketsonabakingsheet.Bakeuntiltheparchmentshavepuffedandaregolden,10to12minutes.Toserve,placethepacketsonindividualplatesandcutthemopen.
Note:Tojuliennemeanstocutintomatchsticks.
Nutrit ionalProfi le
Servingsize:1fillet
Calories: 310
Protein: 47g
Fiber: 2g
Fat: 9g
Saturatedfat: 1g
Sodium: 323mg
VitaminA: 6,197IU
VitaminC: 17mg
VitaminE: 1IU
Beta-carotene: 2,917µg
Luteinandzeaxanthin: 428µg
Omega-3fattyacids: .04g
SalmonwithPepperedBalsamicStrawberries
SERVES4
ThisrecipefromCanyonRanch,along-standinghealthspa,featuressalmon,whichisagoodsourceofomega-3fattyacids,aswellasniacinandmagnesium.Thelemonandstrawberrieshelpwithabsorptionoftheironinthespinach.It’stastyservedwith½cupofToastedQuinoaSaladontheside.
Four4-ouncesalmonfillets
2teaspoonsfreshlemonzest
¼teaspoonseasalt¼teaspoonfreshlygroundblackpepper
pepperedbalsamicstrawberries
2cupssmalldicedfreshstrawberries2tablespoonsfreshbasilchiffonade1tablespoonbalsamicvinegar
1tablespoonturbinadosugar
½teaspooncoarselygroundblackpepper½poundspinach
Preheatagrillorbroiler.Seasonthesalmonfilletswithlemonzest,salt,andpepper.Grillorbroilthesalmonfillets3to5minutesoneachside,untilthefishiscookedthrough.
Inamediumbowl,mixthestrawberries,basil,vinegar,sugar,andpepperuntilwellcombined.
Steamthespinachtoyourdesireddoneness,about3to5minutes.Evenlydividethesteamedspinachamongfourplates.Placeeachsalmonfilletongreensandtopwith½cupofpepperedbalsamicstrawberries.
“Thegreatestdelightthefieldsandwoodsministeristhesuggestionofanoccultrelationbetweenmanandthe
vegetable.Iamnotaloneandunacknowledged.TheynodtomeandItothem.”
—RalphWaldoEmerson
Nutrit ionalProfi le
Servingsize:1fillet
Calories: 261
Protein: 31g
Fiber: 3g
Fat: 10g
Fat: 10g
Saturatedfat: 1g
Sodium: 287mg
VitaminA: 5,448IU
VitaminC: 62mg
VitaminE: 2IU
Zinc: 1mg
Beta-carotene: 3,238µg
Luteinandzeaxanthin: 7,013µg
Omega-3fattyacids: 3g
GrilledHerbedTunaonSpinachSalad
SERVES6
Seafoodcontainstypesoffatcalledomega-3sthatcanbenefitbrain,heart,andeyehealth.Omega-3smayalsoreducedepression,relievejointpain,andboosttheimmunesystem,accordingtosomeexperts.ThisrecipeisfromJacquesPépin.
2tablespoonssherryvinegar
1smallshallot,peeled,trimmed,andchopped(2tablespoons)
1tablespoonchoppedfreshtarragonleaves
¼teaspoonfreshlygroundblackpepper
3tablespoonsextravirginoliveoil
¾teaspoonseasalt
7mediumbuttonmushrooms(4ounces),washedandcutinto½inchdice
(1½cups)1mediumtomato,peeled,seeded,andcutinto
½-inchpieces(1cup)
12ouncesspinach
1tablespoonwholeblackpeppercorns,crushed
1tablespoonherbesdeProvence
6center-cuttunasteaks(6ounceseachandabout¾inchthick)Inavery
largebowl,mixthevinegar,shallot,tarragon,groundpepper,2tablespoonsoftheoil,and¼teaspoonofthesalt.Addthemushroomsandtomato,tosswell,andsetaside.
Trim,wash,anddrythespinach.Breaktheleavesintoslightlysmallerpieces.(Youshouldhaveabout7cups.)Setaside.
PatthecrushedpepperandherbesdeProvenceintothetuna.Sprinklebothsidesofthesteakswiththeremainingtablespoonofoilandtheremaining½teaspoonofsalt.
Preheatagrilluntilit’sveryhot.
Arrangethetunaonacleanrackandgrillfor1½minutesoneachsideforrare(or2minutesformedium).Transfertoalargeplatterandcoverwithadomedlid.
Addthespinachtothebowlwiththedressingmixture;tosswell.Dividethesaladamongsixplates.
Cuteachtunasteakonthediagonalinto3piecesandarrangetheequivalentof1steakoneachplate.Serveimmediately.
Note:Theeasiestwaytocrushwholepeppercornsiswiththebottomofaheavypan.Placethepeppercornsinasinglelayeronaflatsurface,suchasacuttingboard.Pressdownonthemwiththepantocrackthemtothecoarsenessdesired.
Nutrit ionalProfi le
Servingsize:1tunasteak
Calories: 404
Protein: 53g
Fiber: 2g
Fat: 18g
Saturatedfat: 4g
Sodium: 487mg
VitaminA: 9,584IU
VitaminC: 22mg
VitaminC: 22mg
VitaminD: 1IU
VitaminE: 6IU
Zinc: 2mg
Beta-carotene: 3,194µg
Luteinandzeaxanthin: 6,923µg
Omega-3fattyacids: 3g
CornishGameHensStuffedwithWildRice
SERVES4
Cornishhensareyoungchickensweighingnotmorethantwopounds.Chickenisasourceofleanprotein,essentialforgrowthandbraindevelopment.ThecranberriesoffervitaminCandthewalnutsprovideadoseofomega-3s.
stuffing
2cupslow-sodiumchickenstock
5ounces(¾cup)long-grainwildricemix
2tablespoonsoliveoil
3ouncesbuttonmushrooms,diced(1cup)
1tablespoonmincedgarlic
7scallions,dicedsmall(1cup)¼cupdriedcranberries¼cupchoppedwalnuts
1teaspoonfreshlychoppedthyme
1teaspoonfreshlychoppedthyme
½teaspoonfreshlychoppedsage¼teaspoonseasalt⅛teaspoonfreshlygroundblackpepper
forthehens
4Cornishgamehens,rinsedandpatteddry1tablespoonplus1teaspoonoliveoil,divided
Inamediumsaucepan,bringthechickenstocktoaboil.Addtherice.Cover,reducetheheattolow,andsimmeruntilthericeistender,about45minutes.Removefromtheheatandcool.
Meanwhile,heattheoliveoilinamediumfryingpanovermedium-highheat,addthemushrooms,andsautéfor10minutes.Addthegarlicandscallionsandsautéfor5minutes.Removefromtheheatandaddthecranberries,walnuts,thyme,sage,salt,andpepper.Stirtocombineandallowtocool.
Preheattheovento350°F.Inamediumbowl,combinethericewiththemushroommixture,stirwell,andsetaside.Stuffeachhenwith¾cupofthestuffing.Rub1teaspoonofoliveoiloneachhen.Placeinanovenproofdishandbake1¼to1½hours,untiljuicesrunclear.Letitrest15minutes,thenserve.
Nutrit ionalProfi le
Servingsize:1hen
Calories: 1,026
Protein: 67g
Fiber: 4g
Fat: 65g
Saturatedfat: 15g
Sodium: 1,090mg
VitaminA: 708IU
VitaminC: 9mg
VitaminD: 2IU
VitaminE: 4IU
Zinc: 4mg
Beta-carotene: 167µg
Luteinandzeaxanthin: 305µg
Omega-3fattyacids: 1g
ChickenwithMushroomsandThyme
SERVES4
Chickenisdenseinniacin,aswellasvitaminB—whichisgoodforenergymetabolism—andphosphorus,anessentialmineralformaintaininghealthyteethandbones.
1tablespoonunsaltedbutter
2tablespoonsoliveoil
4boneless,skinlesschickenbreasthalves(about1½to2pounds)¼teaspoonseasalt¼teaspoonfreshlygroundblackpepper⅓cupchoppedyellowonion2garliccloves,minced
1cupcreminimushrooms,sliced¼cupbalsamicvinegar1teaspoonfreshlychoppedthyme
1tablespoonfreshlychoppedchives
Preheattheovento350°F.Heatthebutterandoliveoiloverhighheatinaheavysaucepanorskilletlargeenoughtoholdthechickenbreastsinonelayer.Whentheoilsmokes,addthechickenbreastsandseasonthemwiththesaltandpepper.Sautéuntilgoldenbrown,about3minutesoneachside.Transfertoanoven-safedishandbakeuntilthejuicesrunclearwhenpiercedwithaknife,about25minutes.Removetoaplateandkeepwarm.
Addtheonion,garlic,andmushroomstothedrippingsinthepanandcookforabout1minuteoverhighheat.Addthevinegarandthymeandcontinuecookingforabout1minute.Add½cupofwaterandcookuntiltheliquidisreducedbyhalf.Seasontotaste.Toserve,sliceeachbreastinhalfcrosswiseonthediagonal.Coatthechickenwiththesauceandsprinklewithchives.
Nutrit ionalProfi le
Servingsize:1breast
Calories: 314
Protein: 39g
Fiber: 1g
Fat: 14g
Saturatedfat: 7g
Sodium: 388mg
VitaminA: 189IU
VitaminC: 4mg
VitaminD: 12IU
VitaminE: 2IU
Zinc: 1mg
Beta-carotene: 34µg
Luteinandzeaxanthin: 10µg
SpinachOmelet
SERVES1
Cookingthespinachjustbrieflyservestohelpyourbodyretainmoreofitscarotenoids,lutein,andzeaxanthin.
1teaspoonoliveoil1tablespoonfinelydicedyellowonion
1tablespoonfinelydicedmushrooms
1cupbabyspinach,stemmedandchopped2largeeggs1teaspoonfreshlychoppedchives
1teaspoonfreshlychoppedparsley
Seasaltandfreshlygroundblackpepper1teaspoonunsaltedbutter1teaspoonoliveoil
2tablespoonsgratedlow-fatmozzarellacheese
Inan8-inchsautépan,heattheoilovermediumhighheat,thenaddtheonionandmushroom.Cookuntilsoftened,about8to10minutes,thenaddthespinachandcookfor1minute.Removefromtheheatandplaceinabowl.
Breaktheeggsintoasmallbowlandbeatwiththechives,parsley,salt,andpepper.
Inthesamepan,onmediumheat,addthebutterandoil,swirlingtocoatthesidesofthepan.Whenthebutterismelted,addtheegg,swirlingtodistribute,andcookuntilbottomisset,shakingtheeggsandliftingtheedgeswithaforktoalloweggstoflowunderneathifnecessary.Addthecookedvegetablesandsprinklecheeseononeside,thenfoldinhalfandcookfor1minute,oruntilthecheeseismelted.Slideitontoaplateandserve.
Nutrit ionalProfi le
Nutrit ionalProfi le
Servingsize:1omelet
Calories: 314
Protein: 18g
Fiber: 2g
Fat: 25g
Saturatedfat: 8g
Sodium: 897mg
VitaminA: 1,819IU
VitaminC: 7mg
VitaminD: 85IU
VitaminE: 4IU
Zinc: 1mg
Beta-carotene: 608µg
Luteinandzeaxanthin: 1,845µg
SataySauce
¼cupreduced-fatsmoothall-naturalpeanutbutterGratedzestandjuiceof1lime2tablespoonsbrownsugar2tablespoonslightsoysauce
1tablespoonmincedfreshginger
1garlicclove,minced2teaspoonsAsianchilipaste
2teaspoonspurecoconutextract
Combinethepeanutbutter,⅓cupofhotwater,limezestandjuice,brown
sugar,soysauce,ginger,garlic,chilipaste,andcoconutextractinabowl,mixwell,andsetaside.
Nutrit ionalProfi le
Servingsize:1fillet
Calories: 387
Protein: 31g
Fiber: 4g
Fat: 16g
Saturatedfat: 4g
Sodium: 723mg
VitaminA: 1,322IU
VitaminC: 60mg
VitaminD: 2IU
VitaminE: 3IU
Zinc: 2mg
Beta-carotene: 700µg
Luteinandzeaxanthin: 384µg
Omega-3fattyacids: 2g
PigsinaBlanket
SERVES8
PigsinaBlanketinsomeregionsmeansa’50s-styleappetizerwithcrescentrollsandhotdogs,butinPittsburgh,Pennsylvania,itreferstostuffedcabbage(muchhealthier,thankstocabbage’sfiberandbetacarotene).ThisrecipefromDr.JohannaSeddon’smotherisatraditionalPolishrecipeforgolumpkies.Youmightmakeabigbatch,sincetheyfreezebeautifully.
½cuplong-grainwhiterice(orbrownriceorbarley)
1mediumonion,chopped
1mediumcabbage(about3pounds)1poundleangroundporkorbeef
1largeegg,beaten
One15-ouncecantomatosauce,orforthickersauceusetomatopasteSoakthericein2cupsofhotwaterforabout30minutestosoftenandremovesomeofthestarch.Heat¼cupofwaterinalargeskilletovermediumheat.Addtheonionandcookuntilsoft,3to5minutes.Drainwell.
Meanwhile,corethecabbage,placeitinalargepotoverhighheat,andaddwatertocover.Boilfor15minutes,oruntilpliableandsoft.Drainandallowtocoolcompletely.Carefullyremoveoneleafatatime.Usingasharpknife,removethehardcenterveinfromtheleaves.Setthecabbageaside.
Drainthericeandaddittoalargebowlwiththemeat,onion,andbeatenegg.Gentlymixthemalltogether.Placeapalm-sizedamountintothecenterofacabbageleafandfoldtheleafover,tuckinginthesidestokeepthemeatmixtureinside.
Placesomeextracabbageleavesonthebottomofthepotandaddthecabbagerollspackedtightlytogether.Addthetomatosauceandenoughwatertocoverthecabbagerolls.Placeadditionalcabbageleavesontopoftherolls.Simmerovermediumheatfor50to60minutes.(Keepaneyeonthem,makingsurethebottomsoftheleavesdonotburn.)
Nutrit ionalProfi le
Servingsize:1cabbageroll
Calories: 339
Protein: 41g
Fiber: 6g
Fat: 8g
Saturatedfat: 2g
Sodium: 459mg
VitaminA: 264IU
VitaminC: 118mg
VitaminD: 12IU
VitaminE: 2IU
4mg
Zinc: 4mg
Betacarotene: 138µg
Luteinandzeaxanthin: 44µg
Lycopene: 7,431µg
Garlic-LimePorkChops
SERVES4
Porkprovidesthiamin,riboflavin,niacin,andphosphorus,nottomentionprotein.Servewithparsleyedbrownrice.
Juiceandzestof2limes2garliccloves,minced½teaspoonhotpepperflakes⅓cupextravirginoliveoil¼teaspoonsea
salt¼teaspoonfreshlygroundblackpepper2tablespoonsfreshlychoppedcilantro2tablespoonsfreshlychoppedbasil
1teaspoonmincedfreshginger
4lean½-inch-thickbonelessporkchops(about1to1½pounds)Whisktogetherallingredientsexcepttheporkchopsinabowl.Addtheporkchopsandmarinate,covered,intherefrigeratorforatleast3hoursorovernight.
Whenreadytoserve,bringtheporkchopstoroomtemperatureandprepareagrill.Cookovermedium-highheatjustuntilcookedthrough,about6minutesperside,oruntilameatthermometerreads145°F.
Nutrit ionalProfi le
Servingsize:1porkchop
Calories: 602
Protein: 55g
Fiber: 1g
Fat: 40g
Saturatedfat: 8g
Sodium: 348mg
VitaminA: 245IU
VitaminC: 6mg
VitaminD: 79IU
VitaminE: 4IU
Zinc: 7mg
Beta-carotene: 127µg
Luteinandzeaxanthin: 105µg
StuffedCabbage
SERVES8
GrowninancientGreece,cabbagewasconsideredapanaceafortreatingvariousconditions,forgoodreason—cabbagehelpseyehealthandhearthealthandcontributestoweight-lossefforts.Thiscousintogolumpkiesisrichlyflavored.
1largesavoycabbage
1poundlean(94percent)groundturkey
1poundItaliansweetturkeysausage
2garliccloves,minced
2cupscookedbarley
3celerystalks,finelychopped½redbellpepper,cored,seeded,and
chopped½greenbellpepper,cored,seeded,andchopped1cupchoppedyellowonion
2teaspoonsfreshlychoppedthyme
¼cupfreshlychoppedparsley2tablespoonsfreshlysnippedchives1tablespoonpaprika
1teaspoonseasalt
½teaspoonfreshlygroundblackpepperOliveoil,forthebakingdishOne28-ouncecandicedtomatoes2cupshomemadechickenstockorreduced-fat,low-sodiumchickenbroth
Inalargepot,bringseveralcupsofwatertoaboil.Removethecabbagecore,placethecabbageintotheboilingwater,andcookfor10minutesonmedium-highheat.Removethecabbagefromthepotanddrain.Whencool,separatetheleavesandcutoutthehardvein,takingcaretopreservetheshapeoftheleaves.
Inalargebowl,combinetheturkey,turkeysausage,garlic,barley,celery,redandgreenbellpeppers,onion,thyme,parsley,chives,paprika,salt,andblackpepper,stirringtomixwell.
Preheattheovento375°F.Coata9by13-inchroastingpanwitholiveoil.
Withacabbageleafinyourhand,spoon⅓cupoftheturkeymixtureintotheleafandrollit,tuckinginthesides.Placeitseamsidedowninthepan.Repeatwiththeremainingleaves,fillingthepanwithasinglelayerofrolls.
Inasmallbowl,combinethetomatoesandchickenstockandpouroverthecabbage.Seasontotaste,cover,andbakefor2hours,oruntilthecabbageistender.
Nutrit ionalProfi le
Servingsize:2cabbagerolls
Calories: 419
Protein: 29g
Fiber: 12g
Fat: 13g
Saturatedfat: 2g
Sodium: 1,070mg
VitaminA: 1,833IU
VitaminC: 55mg
VitaminE: 2IU
Zinc: 2mg
Beta-carotene: 953µg
Luteinandzeaxanthin: 479µg
MiniMeatloaves
SERVES8
Theseindividualmeatloavessatisfyanymeatlover,buttheyarefilledwithasurprisingamountofhealthyvegetables.Foreasyprep,useafoodprocessortomakeyourbreadcrumbs,thenchopthecarrots,celery,onion,garlic,andspinach,takingcarenottooverprocess.Theyshouldstillretaintheirshapeandnotgiveofftoomuchwater.
topping
¼cupketchup
1tablespoonlightbrownsugar
½teaspoonpowderedmustard
meatloaf
1cupfreshlymadewhitebreadcrumbs
1cupfinelydicedcarrots
½cupfinelydicedcelery½cupfinelydicedonion2garliccloves,mincedOne9-ouncepackagefrozenchoppedspinach,thawedanddrainedwell
2largeeggs
½cupketchup2teaspoonspowderedmustard1teaspoonItalianseasoning1teaspoonseasalt
1teaspoonfreshlygroundblackpepper
1½poundscombinationofgroundturkeybreast,leangroundbeef,and/orpork
Preheattheovento350°F.Linearimmedbakingsheetwithaluminumfoil.Topreparethetopping,combinetheketchup,brownsugarandmustardinabowl.Setaside.
Topreparethemeatloaf,combinethebreadcrumbs,carrots,celery,onion,garlic,andspinachinalargebowl.Inaseparatebowl,beattheeggs.Addtheketchup,mustard,Italianseasoning,salt,andpepperandstirwelltocombine.Gentlystirinthemeat.Thengentlystirinthebreadcrumbmixture.
Forminto8equal-sizedsmallloavesandplaceonthepreparedbakingsheet.Brushwiththetopping.Bakefor25to30minutes,untilameatthermometerregisters160°F.Removetocooljustslightly,about5minutes,beforeserving.
Nutrit ionalProfi le
Servingsize:1meatloaf
Calories: 232
Protein: 23g
Fiber: 2g
Fat: 6g
Saturatedfat: 2g
Sodium: 850mg
VitaminA: 3,922IU
VitaminC: 5mg
VitaminD: 14IU
VitaminE: 1IU
Zinc: 2mg
Beta-carotene: 1,458µg
Beta-carotene: 1,458µg
Luteinandzeaxanthin: 125µg
Lycopene: 2,566µg
PumpkinPappardelle
SERVES4
Thedrizzleofpomegranate,highinbeta-carotene,addsaboldaccent,aswellasanunexpectedcontrastofflavortothisrecipefromCanyonRanch.Pomegranatejuiceconcentrateisavailableathealthfoodstoresandingourmetmarkets.
2tablespoonsextravirginoliveoil
1smallshallot,minced3garliccloves,minced1smallbutternutorcalabazasquash,peeled,seeded,anddiced(about½cup)
1cupvegetablestock
¾cupcannedpumpkin(notpumpkinpiefilling)PinchofgroundcinnamonPinchofseasalt
Pinchoffreshlygroundblackpepper6ouncesfreshfettuccine4teaspoonschoppedmacadamianuts
2tablespoonspomegranatejuiceconcentrate
Inalargesautépan,heattheoliveoilovermediumheatandsautétheshallot
Inalargesautépan,heattheoliveoilovermediumheatandsautétheshallotandgarlicuntiltheshallotistranslucent,3to5minutes.Addthebutternutsquashandsautéuntiltender,15to20minutes.
Deglazethepan(moisteningandscrapingupthebrownbits)withthevegetablestock.Addthepumpkin(undrained),cinnamon,salt,andpepperandcookuntilheatedthrough.
Cookthepastaaccordingtopackagedirectionsandstiritintothepumpkinmixture.
Evenlydividethepumpkinandpastamixtureamongfourlargebowls.Topeachservingwith1teaspoonofchoppedmacadamianuts.Drizzle½tablespoonofpomegranatejuiceconcentrateovereachserving.
Nutrit ionalProfi le
ServingSize:2½cups
Calories: 265
Protein: 7g
Fiber: 3g
Fat: 11g
Saturatedfat: 2g
Sodium: 370mg
VitaminA: 9,184IU
VitaminC: 7mg
VitaminD: 23IU
VitaminE: 2IU
Beta-carotene: 3,928µg
Luteinandzeaxanthin: 2µg
MacaroniandCheese
SERVES6
Likeotherorangevegetables,carrotsarehighinbetacarotene,whichwhenabsorbedbythebodyconvertstovitaminA—importanttoeyehealth.Here,shreddedcarrotscomplementthisclassicdishbutdon’toverwhelmit;youcouldalsosubstituteothervegetablessuchasbroccoli,spinach,orzucchini(justblanchwiththepasta).
8ounceselbowmacaroni
2½cupscoarselygratedcarrots¼cup(½stick)unsaltedbutter,divided
3tablespoonsall-purposeflour
1¾cupsmilk,heated3cupsgratedsharpcheddarcheese
1teaspoonseasalt
½teaspoonpowderedmustard½teaspoonfreshlygroundblackpepper
1cupfreshbreadcrumbs
½cupfreshlygratedParmesancheesePreheattheovento400°F.Lightlycoatan8by8-inchbakingpanwithnonstickcookingspray.
Cookthemacaroniaccordingtothepackagedirectionsuntilaldente(justfirm).Addthecarrots3to4minutesbeforethepastaisfinished.Usingaslottedspoon,skimoffanyfoamthatrisestothesurface.Drainandsetaside.
Meanwhile,inasaucepanovermediumheat,melt3tablespoonsofbutter.Whiskintheflouruntilit’scompletelyincorporated,about1minute,whiskingconstantly.Addthemilkandcookuntilthickened,whiskingconstantly.Reducetheheatandcookfor3to5minutes,whiskingoften.
Removefromtheheatandaddthecheddarcheese,salt,mustard,andpepper.Stiruntilthecheesehasmelted.Addthepastamixtureandstirwelltocombine.Transfertothebakingpan.
Melttheremainingtablespoonofbutter.Inasmallbowl,mixthebreadcrumbswiththemeltedbutter.StirintheParmesan.Sprinkleontopofthemacaronimixture.Bakefor15to20minutes,untilthetopisgoldenbrown.Removefromtheovenandletcooljustslightlybeforeserving.
Nutrit ionalProfi le
Servingsize:2cups
Calories: 610
Protein: 27g
Fiber: 3g
Fat: 32g
Saturatedfat: 18g
Saturatedfat: 18g
Sodium: 1,217mg
VitaminA: 9,503IU
VitaminC: 3mg
VitaminD: 21IU
VitaminE: 1IU
Zinc: 1mg
Betacarotene: 4,237µg
Luteinandzeaxanthin: 132µg
RedCurryVegetableswithCoconutSauce
SERVES4
CanyonRanchknowshowtodressupaplateofvegetables.Theedamameisasmartaddition;astarlegume,thissoybeanofferscompleteprotein,withalltheaminoacidbuildingblocks,aswellasantioxidants.Grapesaddasweettouch,andrecentstudieshavesuggestedtheymayhelpstaveoffage-relatedmaculardegeneration.
degeneration.
1mediumzucchini,diced(about1cup)1mediumyellowsquash,diced(about1cup)½yelloworredbellpepper,diced(about½cup)
1cupdicedfreshpineapple
¾cupseedlessredgrapes,halved
1cupshellededamame
coconutsauce
One14-ouncecanlightcoconutmilk1cupwater2tablespoonslow-sodiumtamarisauce2tablespoonsturbinadosugar
3tablespoonsfreshlysqueezedlimejuice
¼cuppreparedThairedcurrypaste
4Kaffirlimeleaves
1⅓cupscookedbrownrice½cuptoastedpistachios,chopped
Inalargebowl,tosstogetherthezucchini,squash,bellpeppers,pineapple,grapes,andedamame.Inamediumbowl,mixtogetheralltheingredientsfortheCoconutSauce.Setitaside.
Inalargesautépan,sautétheredcurrypasteoverlowheatuntilslightlycaramelized.Addthevegetablemixtureandsautéuntilthevegetablesareslightlycooked.IncreasetheheattohighandaddtheCoconutSauceandlimeleaves.Bringtoaboil,reducetoasimmer,andcontinuesimmeringuntilreducedbyhalf.
Place⅓cupofbrownriceinthebottomofeachoffourbowls.Evenlydividethevegetablesandsauceamongthebowls.Topeachservingwith2tablespoonsoftoastedpistachios.
“Theactofputtingintoyourmouthwhattheearthhasgrownisperhapsyourmostdirectinteractionwiththe
earth.”—FrancesMooreLappé
Nutrit ionalProfi le
Servingsize:2cups
Calories: 491
Protein: 14g
Fiber: 8g
Fat: 15g
Saturatedfat: 4g
Sodium: 418mg
VitaminA: 929IU
VitaminC: 69mg
VitaminE: 2IU
Zinc: 2mg
Beta-carotene: 487µg
Luteinandzeaxanthin: 2,328µg
SpicyUdonNoodles
SERVES4
AhitwithguestsattheLakeAustinSpaResortinTexas,thisdishhasjustenoughheattogetyourattention.Thismosaicofmulticoloredvegetables—goodforcancerprevention,hearthealth,andeyehealth—isdousedinapungentsaucebeforebeingtossedwithfreshherbs.
Zestandjuiceof1orange2tablespoonshoisinsauce1tablespoonlow-sodiumsoysauce
1tablespoonAsianchilipaste
1½tablespoonssugar1½tablespoonsricewinevinegar1tablespoon
toastedsesameoil
1tablespooncanolaoil
1½tablespoonsmincedgarlic1½tablespoonsmincedfreshginger6cupsmixedcutrawstirfryvegetables(broccoli,bokchoy,zucchini,onion,scallion,redbellpeppers,carrots)3cupscookedudonnoodles(9ouncesdry)¼cupfreshlychoppedbasilleaves¼cupfreshlychoppedmint
leaves¼cupfreshlychoppedcilantroleaves2tablespoonschoppeddry-roastedpeanuts,forgarnish
Combinetheorangezestandjuice,hoisinsauce,soysauce,chilipaste,sugar,andvinegarinabowl;setitaside.Combinethesesameoilandcanolaoilinasmallbowl.
Heat2teaspoonsoftheoilmixtureinaskilletoverhighheat.Addthegarlicandgingerandstirfryuntiltheybegintocolor,about2minutes.Addthemixedvegetablesandstirfryuntilcrisp-tender,1to2minutes.Addthenoodlesandreservedsauce.Cookfor1minute.Addthebasil,mint,andcilantro;tosstomix.Servehot;garnishwiththepeanuts.
Nutrit ionalProfi le
Servingsize:3cups
Calories: 453
Protein: 14g
Fiber: 7g
Fat: 11g
Saturatedfat: 1g
Sodium: 608mg
VitaminA: 1,245IU
VitaminC: 41mg
VitaminE: 1IU
Zinc: 1mg
Beta-carotene: 93µg
Luteinandzeaxanthin: 170µg
JacquesPépin’sProvencePizza
SERVES6
Evenpizzacanbemadeinawaythat’sgoodforyoureyes!Dependingonyouroven,youmayhavetobakelongerthanindicatedtocrispthebottom.Ifyouuseapizzastone,thepizzaswillgetcrustieronthebottom.Foraddedcrispness,makethedoughasthinaspossible.
crust
⅔cupwarmwater(110–115°F)1packageactivedryyeast(about2teaspoons)
¼teaspoonsugar
2cupsall-purposeflour
¼teaspoonseasalt
toppings
4largeonions,peeledandthinlysliced(about6cups)1cupwater1tablespoonextravirginoliveoil1teaspoonsalt
1teaspoonfreshlygroundblackpepper
4garliccloves,peeled,crushed,andfinelychopped(2teaspoons)2ripemediumtomatoes,seededandcoarselychopped1smallzucchini,washed,trimmed,andcutcrosswiseinto¼-inchslices(1cup)8ounces
buttonmushrooms,washedandcutinto¼-inchslices1mediumredbellpepper(4ounces),cored,seeded,andcutcrosswiseintothinrings(about¾cup)1mediumgreenbellpepper(4ounces),cored,seeded,andcut
crosswiseintothinrings(about¾cup)4ouncespart-skimmozzarellacheese,shredded
TOMAKETHECRUST:Placethewater,yeast,andsugarinamixingbowl.Stirwellandletrestfor5minutes.Addtheflourandsalt;mixwiththedoughhookofanelectricmixeratlowspeedfor3minutes.
Placethedoughinalargebowl,coverthebowlwithplasticwrap,andsetitasideinawarmplace(75to80°F)forabout2hoursoruntilthedoughhasdoubledinvolume.(Whenthedoughisready,touchingitfirmlywillleaveanindentation.)Whilethedoughisrising,spray2cookiesheetsorpizzapanslightlywithnonstickcookingsprayandsetthemaside.
TOMAKETHETOPPINGS:Placetheonions,water,oil,salt,andpepperina
TOMAKETHETOPPINGS:Placetheonions,water,oil,salt,andpepperinalargeskilletorsaucepan.Bringthemixturetoaboiloverhighheat,cover,andreducetheheattomedium.Boilforabout12minutes,untilmostofthewaterhasevaporated.Uncoverandcontinuetocook,stirringoften,untiltheonionsbegintobrown.Addthegarlic,mixwell,andsetthepanasideofftheheat.
Afterthedoughhasdoubledinvolume,punchitdowngentlyanddivideitinhalf.Placehalfthedoughononeofthepreparedsheetsorpansandshapeitintoa10-inchround,withtheedgesslightlythickerthanthecenter.(Thedoughwillhaveatendencytospringback;youwillneedtopushandpressonitfirmlytoextendit.)Repeatthisprocedurewiththeremainingdough,spreadingitoutontheotherpreparedsheetorpan.
Arrangethetomatoesevenlyoverthedoughandlayeronthezucchini,mushrooms,redbellpepper,andgreenpepper.Dividetheonionmixturebetweenthepizzasandtopwiththemozzarella.
Preheattheovento425°F.
Bakethepizzasfor25to30minutes,untilthecrustoneachisbrownthroughout.Letthepizzascoolfor3to4minutes,cutthemintowedges,andserve.
Nutrit ionalProfi le
Servingsize:2smallslices
Calories: 290
Protein: 12g
Fiber: 4g
Fat: 7g
Saturatedfat: 3g
Sodium: 1,253mg
VitaminA: 900IU
VitaminC: 44mg
VitaminD: 3IU
VitaminE: 1IU
Zinc: 1mg
Beta-carotene: 367µg
Beta-carotene: 367µg
Luteinandzeaxanthin: 444µg
Lycopene: 79µg
SideDishes
RoastedBrusselsSproutswithChestnuts
SautéedSpinachwithShiitakeMushrooms
AliceWaters’sCannelliniBeansandWiltedGreens
InaGarten’sConfettiCorn
RoastedTomatoes
ChezPanisse’sSpicyBroccoliVegetableSauté
BroccoliwithSun-DriedTomatoesandPineNuts
OkraandTomatoes
RoastedBrusselsSproutswithChestnuts
SERVES4
NamedforthecapitalofBelgium,thesetinycabbagesmayhavebeendevelopedinnorthernEuropeasearlyasthesixthcentury,althoughtheiroriginisdebatedbyculinaryscholars.TheywerebroughttotheStatesbyFrenchsettlersinLouisiana,andThomasJeffersoncultivatedthematMonticello.Brusselssproutsareexceptionallyrichinfiber,vitamins,minerals,andantioxidants.
2poundsbrusselssprouts,trimmed(about4cups)¾cupbottledhalvedchestnuts(notsweetened)
2tablespoonsoliveoil
½teaspoonkoshersalt¼teaspooncoarselygroundblackpepperPinchofcayennePreheatovento400°F.Inabowl,tossthesproutsandchestnutswiththeoliveoil,salt,blackpepper,andcayenne.Spreadinasinglelayeronarimmedbakingsheetwithsides.
Bakeuntilthesproutsaretender,20to25minutes,stirringafter10minutes.Seasontotaste.Serveimmediately.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 226
Protein: 6g
Fiber: 10g
Fat: 9g
Saturatedfat: 1g
Sodium: 309mg
VitaminA: 1,135IU
VitaminC: 206mg
VitaminC:
VitaminE: 2IU
Beta-carotene: 669µg
Luteinandzeaxanthin: 190µg
SautéedSpinachwithShiitakeMushrooms
SERVES4
ImportanttotheChineseforthousandsofyears,shiitakesaretastierthanbuttonmushroomsandhaveanimpressivenutritionalprofile.Thefourteenth-centuryChinesephysicianWu-Ruidescribedtheshiitakeasafoodthataccelerated“spirit”energyandwardedoffhunger.Justlookatallthenutrientsinthisdish:luteinandzeaxanthin,nottomentionthevitaminsA,C,D,andE.
2poundsfreshspinach,stemmedandcoarselychopped
2tablespoonsextravirginoliveoil
½poundshiitakemushrooms,cleaned,stemsremoved,andsliced(3cups)3garliccloves,minced
½teaspoonfreshlychoppedthyme½teaspoonseasaltFreshlyground
blackpepper¼teaspoonfreshlygratednutmegRinsethespinachandleaveitinthecolander.
Heattheoliveoilinaskilletovermediumhighheatandaddshiitakes.Cook,stirringfrequently,untiltheyaresearedandbeginningtosweat,about5minutes.
Lowertheheattomediumandaddthegarlic,thyme,salt,pepper,andnutmeg,continuingtostiruntilthemushroomsaretender,about1minute.Adddampspinachandstiruntilit’swilted,about5minutes.Removefromtheheatandseasontotaste.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 139
Protein: 8g
Fiber: 7g
Fat: 8g
Fat: 8g
Saturatedfat: 1g
Sodium: 535mg
VitaminA: 21,273IU
VitaminC: 65mg
VitaminD: 10IU
VitaminE: 8IU
Zinc: 2mg
Beta-carotene: 12,763µg
Luteinandzeaxanthin: 27,666µg
InaGarten’sConfettiCorn
SERVES6
Inlatesummer,whencornisbountiful,InaGartentosseskernelswithothervegetablesandherbsthatareavailableonEasternLongIsland,creatingacasualfreshdishthat’sacolorfulaccompanimenttoagrillingmenu.Inthisrecipe,shesuggestscookingthecornassoonaspossibleafterit’spickedbecausesugarturnstostarchquickly.
2tablespoonsgoodoliveoil
½cupchoppedredonion1smallorangebellpepper,½-inchdiced
2tablespoonsunsaltedbutter
Kernelscutfrom5earsyelloworwhitecorn(4cups)1½teaspoonskoshersalt
1teaspoonfreshlygroundblackpepper
2tablespoonsjuliennedfreshbasil,mincedfreshchives,and/ormincedfreshparsleyHeattheoliveoilovermediumheatinalargesautépan.Addtheonionandsautéfor5minutes,untiltheonionissoft.Stirinthebellpepperandsautéfor2moreminutes.
Addthebuttertothepanandallowittomelt.Overmediumheat,addthecorn,salt,andpepperandcook,stirringoccasionally,for5to7minutes,untilthecornjustlosesitsstarchiness.Seasontotaste,gentlystirinthebasilorothergreenherbs,andservehot.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 175
Protein: 4g
Fiber: 3g
Fat: 10g
Saturatedfat: 3g
Sodium: 497mg
VitaminA: 199IU
VitaminC: 37mg
VitaminD: 3IU
VitaminE: 1IU
Zinc: 1mg
Beta-carotene: 56µg
Luteinandzeaxanthin: 87µg
ChezPanisse’sSpicyBroccoliVegetableSauté
SERVES4
FromthefamedBerkeley,California,restaurant,thisIndia-inspireddishgoeswellwithsaffronriceandcucumberraita.Whilethecombinationofvegetablesmayvary,broccoliisoftenamainingredientandagoodsourceofcarotenoids.
2carrots,peeledandsliced3tablespoonsclarifiedbutterorpeanutoil1poundcauliflower,cutintoflorets
2smalldriedchilepeppers
4curryleaves(optional)½poundbabyturnips,sliced1mediumheadbroccoli,cutintoflorets1smallonion,finelydicedSeasalt
Freshlygroundblackpepper½teaspooncuminseeds1½teaspoonsmustardseeds
1teaspoonblackonionseeds
1smallknobfreshginger,cutintojulienne(about2teaspoons)1serranopepper,finelychopped4garliccloves,minced
Afewcilantrosprigsforgarnish
Parboilthecarrotsforaboutaminute,thendrain.Heattheclarifiedbutterinalargesautépan.Whenitishot,addthecauliflowerandsautéuntilithasbrownedslightly.Addthedriedchilepeppersandthecurryleaves,ifyouhavethem.Continuetosautéovermediumheat,addinginsuccessiontheturnipslices,broccoliflorets,andonion,tossingregularlysoeverythingcooksevenly.
Saltandpepperthevegetablesandaddthecuminseeds,mustardseeds,andblackonionseeds.Keeptossing,lettingtheseedspop:thisremovestheirbitternessandreleasesmoreflavor.Addthecarrots,juliennedginger,choppedserranopepper,andgarlic.Tasteandadjusttheseasoning;thedishshouldbespicy.Garnishwithcilantrosprigsandserve.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 189
Protein: 5g
Fiber: 7g
Fat: 12g
Saturatedfat: 2g
Sodium: 293mg
VitaminA: 6,804IU
VitaminC: 109mg
VitaminE: 2IU
Zinc: 1mg
Beta-carotene: 3,450µg
Luteinandzeaxanthin: 650µg
Luteinandzeaxanthin: 650µg
BroccoliwithSun-DriedTomatoesandPineNuts
SERVES6
Withbroccoli,aswithmostvegetables,thedeeperthecolor,thedenserthenutrition.BroccoliisagoodsourceofvitaminC,lutein,andzeaxanthin.
1largeheadbroccoli,cutintoflorets(4cups)¼cupextravirginoliveoil,divided
2tablespoonsbalsamicvinegar
1garlicclove,minced½teaspoonseasaltFreshlygroundblackpepper2sun-driedtomatoesinoil,drainedandslivered2tablespoonspinenuts,toastedPreheattheovento350°F.Inabowl,tossthebroccoliwith1tablespoonofoliveoilandspreaditinasinglelayeronarimmedbakingsheet.Bakeuntilthefloretsaretenderandcrisp,about20minutes.
Meanwhile,inasmallbowl,whisktogetherthevinegar,garlic,remaining3tablespoonsofoliveoil,salt,andpepper.Tossthebroccoliwiththedressingandsun-driedtomatoes,thenwiththepinenuts.Servehotoratroomtemperature.Seasontotaste.
Nutrit ionalProfi le
Servingsize:¾cup
Calories: 124
Protein: 2g
Fiber: 2g
Fat: 12g
Saturatedfat: 1g
Sodium: 250mg
VitaminA: 1,435IU
VitaminC: 45mg
VitaminC: 45mg
VitaminE: 2IU
Beta-carotene: 1µg
Luteinandzeaxanthin: 1µg
OkraandTomatoes
SERVES4–6
Jennifer’sOklahomamother-in-lawtaughtheraboutcookingokra,andshe’scometoloveit.It’sapowerfulweapontohaveinyourbackpockettofightAMDandahostofotherdiseases.Okra’sgotfiber,minerals,andvitamins(A,Bcomplex,andC),nottomentionantioxidants.
One28-ouncecannosaltaddeddicedtomatoes1mediumyellowonion,chopped
2garliccloves,minced
¼poundokra,trimmedandsliced½inchthick(about1cup),orfrozen
cutokra,defrosted½teaspoonseasalt¼teaspoonfreshlygroundblackpepperInamediumsaucepan,combinethetomatoes(undrained),onion,andgarlic.Bringtoaboiloverhighheat,thenreducetheheatandsimmer10minutes.Addtheokra,salt,andpepper,andbringbacktoaboil,thenreducetheheattoasimmerandcookuntiltheokraistender,about15to20minutes.Nutrit ionalProfi le
Servingsize:1½cups
Calories: 47
Protein: 2g
Fiber: 3g
Fat: lessthan2g
Saturatedfat: lessthan1g
Sodium: 290mg
VitaminA: 1,181IU
VitaminC: 24mg
Beta-carotene: 642µg
Luteinandzeaxanthin: 157µg
Lycopene: 3,242µg
Desserts
SweetOranges
StrawberryFrozenYogurt
BlueberryFrozenYogurt
MangoSorbet
Jody’sPeachSoup
PeachFrozenYogurt
SpicedAlmondswithCinnamon
SpaBaklava
Pear-RaspberryGalette
CarrotCake
Chocolate-BeetCupcakeswithChocolate-YogurtFrosting
SweetOranges
SERVES4
Thissimpledessertisvibrant,refreshing,andhealthy.VitaminCandbeta-caroteneareabundantinoranges.
4naveloranges,peeled
2tablespoonsconfectioners’sugarCinnamon
Slicetheorangescrosswiseandarrangeonindividualplates.Dustwiththesugarandcinnamonandserveimmediately.
Nutrit ionalProfi le
Servingsize:1orange
Calories: 84
Protein: 1g
Fiber: 3g
Fat: lessthan1g
Saturatedfat: lessthan1g
Sodium: 1mg
VitaminA: 346IU
VitaminC: 83mg
Beta-carotene: 122µg
Luteinandzeaxanthin: 181µg
“Amanoughttocarryhimselfintheworldasanorangetreewouldifitcouldwalkupanddowninthegarden,swinging
perfumefromeverylittlecenseritholdsuptotheair.”—HenryWardBeecher
StrawberryFrozenYogurt
SERVES4
A-low-caloriefruit,strawberrieshavenutritionalzeal:theycontainbeta-carotene,vitaminA,andsomelutein.Theagavenectarthatsweetensthisdishcanbefoundinmosthealthfoodstoresandsomewell-stockedsupermarkets.
3cupschoppedstrawberries
1⅓cupslow-fatplainyogurt¼cupagavenectarProcessallingredientsinafoodprocessoruntilsmooth.Pourintoa9by13-inchcontainerandfreeze,stirringeveryhour,untilthemixtureisfirmaroundtheedgesandsemifirminthecenter,about4to4½hours.Returnthemixturetoafoodprocessorandprocessuntilsmooth.Serveimmediately.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 128
Protein: 4g
Fiber: 2g
Fat: lessthan1g
Saturatedfat: lessthan1g
Sodium: 46mg
VitaminA: 346IU
VitaminC: 68mg
VitaminD: 27IU
VitaminE: 2IU
Beta-carotene: 8µg
Luteinandzeaxanthin: 28µg
Luteinandzeaxanthin: 28µg
BlueberryFrozenYogurt
SERVES4
FilledwithvitaminC,dietaryfiber,manganese,andantioxidants(especiallyanthocyanins,whichgivethefruititsbluehue),blueberriesaredynamos.Indeed,regardingantioxidantactivity,blueberriessurpassmostfoods.Antioxidantshelpneutralizetheunstablemolecules(freeradicals)thatarelinkedtocancer,cardiovasculardisease,maculardegeneration,andotherage-relateddiseases.
3cupsfreshblueberries
2cupslow-fatplainyogurt
½cupsugar¼teaspoonpurevanillaextractProcessallingredientsina
foodprocessoruntilsmooth.Pourintoa9by13-inchcontainerandfreeze,stirringeveryhour,untilthemixtureisfirmaroundtheedgesandsemifirminthecenter,about4to4½hours.Returnthemixturetoafoodprocessorandprocessuntilsmooth.Serveimmediately.
Nutrit ionalProfi le
Servingsize:¾cup
Calories: 158
Protein: 4g
Fiber: 2g
Fat: 1g
Saturatedfat: 1g
Sodium: 58mg
VitaminA: 207IU
VitaminC: 8mg
VitaminE: 1IU
Beta-carotene: 24µg
Luteinandzeaxanthin: 59µg
Jody’sPeachSoup
SERVES4–6
Thispeachsoupissimple,lovely,andtastywithaheftyhelpingofvitaminsAandC.Garnishwithfreshraspberries,slicedpeaches,orasprigofmint.
1poundfreshorfrozenpeaches,pittedandhalved(about2cups)2cupslow-fatplainyogurt1tablespoonhoney
1tablespoonfreshlysqueezedlemonjuice
Combinetheingredientsinablenderandpuréeuntilsmooth.Servecold.Garnishwithfreshfruitoramintsprig.
Nutrit ionalProfi le
Servingsize:1cup
Servingsize:1cup
Calories: 110
Protein: 5g
Fiber: 1g
Fat: 2g
Saturatedfat: 1g
Sodium: 68mg
VitaminA: 385IU
VitaminC: 8mg
Luteinandzeaxanthin: lessthan1µg
“AGeorgiapeach,arealGeorgiapeach,abackyardgreat-grandmother’sorchardpeach,isasthicklyfurredasa
sweater,andsofluentandsweetthatonceyoubitethroughtheflannel,itbringstearstoyoureyes.”
—MelissaFayGreene
PeachFrozenYogurt
SERVES4–6
Succulentandbeautiful,peacheshavecertainphytochemicalsthatmayinhibitcanceroustumorsandarehighinironandpotassium.
1poundfreshpeaches,pittedandhalved(about2cups)One6-ouncecontainernonfatplainyogurt¼cupagavenectar
2teaspoonsflaxseedoil
½teaspoonpurevanillaextractProcessallingredientsinafoodprocessoruntilsmooth.Pourintoa9by13-inchcontainerandfreeze,stirringeveryhour,untilthemixtureisfirmaroundtheedgesandsemifirminthecenter,about4to4½hours.Returnthemixturetoafoodprocessorandprocessuntilsmooth.Serveimmediately.
Nutrit ionalProfi le
Servingsize:1cup
Calories: 117
Protein: 2g
Fiber: 1g
Fat: 2g
Fat: 2g
Saturatedfat: lessthan1g
Sodium: 20mg
VitaminA: 335IU
VitaminC: 7mg
VitaminD: 12IU
VitaminE: 1IU
Omega-3fattyacids: 1g
SpicedAlmondswithCinnamon
MAKES2CUPS
We’renutsaboutalmonds.Ahandfulofalmonds(20nuts)givesyou40percentofyourdailyvitaminEallowance(6mgofvitaminE),andthere’smoremagnesiumfoundinthemthaninspinach.Justbeawareofthenumbereatenatonetime,sincenutsarealsohighincalories.
1largeeggwhite
⅓cupsugar2teaspoonsgroundcardamom
1teaspoongroundcinnamon
½teaspoongroundallspice¼teaspoonseasalt¼teaspoonfreshlygratednutmeg
2cupsrawwholealmonds
Preheattheovento350°F.Sprayarimmedbakingsheetwithnonstickcookingspray.Setaside.
Beattheeggwhiteinamediumbowluntilfrothybutnotstiff.Inaseparatebowl,combinealltheremainingingredientsexceptthealmonds.Tossthealmondsintheeggwhiteandthenintothespicemix,stirringtoblend.
Spreadinasinglelayeronthepreparedbakingsheetandbakefor15to20minutes,stirringafter10minutes,untiltoastedandfragrant.Removetoaracktocoolslightly.Storeinanairtightcontaineruptoaweek.
Nutrit ionalProfi le
Servingsize:¼cup
Calories: 243
Calories: 243
Protein: 8g
Fiber: 5g
Fat: 18g
Saturatedfat: 1g
Sodium: 95mg
VitaminA: 2IU
VitaminE: 14IU
Zinc: 1mg
Beta-carotene: 1µg
Luteinandzeaxanthin: 1µg
SpaBaklava
SERVES12
Ishealthydessertanoxymoron?Itneedn’tbe;thisbaklavafromCanyonRanchislightanddelicious,withwalnutsprovidinglinolenicacid,atypeofomega-3.
½cupwalnuts,chopped
1tablespoongranulatedsugar
¼teaspoongroundcinnamon¼teaspoongroundcloves2tablespoonsunsaltedbutter,melted
2tablespoonscanolaoil
8sheetsphyllodough,cutinhalf
lemonsimplesyrup
½cupsugar¼cupwater¼teaspoongratedlemonzest½tablespoon
freshlemonjuice¼cinnamonstickCombinethewalnuts,sugar,cinnamon,andclovesinasmallbowl.Setitaside.
Inanotherbowl,combinethemeltedbutterandoil.
Unfoldthephyllosheetsandcoverthemwithplastictokeepmoist.Lightlyspraythebottomofa9by9-inchsquarebakingpanorcookiesheetwithnonstickcookingspray.
Lightlybrush4sheetsofphyllowiththebuttermixture.Laytheminthepan,allowingthemtofoldupwardatthesidesofthepan,ifnecessary.Topwithhalfofthenutmixture.Brush4morephyllosheetswiththebuttermixtureandlaythemoverthenutmixture.Spreadtheremainingnutmixtureoverthephyllosheets.Brushtheremainingsheetswiththebuttermixtureandplacethemoverthenutmixture,foldingthesidesofthephylloinwardwhennecessary.
Chilluntilthebutterishardened.Scorethebaklavadiagonallytomake12triangles.
Preheattheovento350°F.Bakefor35to40minutesoruntilgoldenbrown.
Inasmallsautépan,combinetheingredientsforthesimplesyrupandbringtoaboil.Simmeruntilthesugarisdissolved.Pourthemixtureevenlyoverthebakedbaklava.Coolandslice.
Nutrit ionalProfi le
Servingsize:1triangle
Calories: 144
Protein: 2g
Fiber: 1g
Fat: 8g
Fat: 8g
Saturatedfat: 2g
Sodium: 62mg
VitaminA: 60IU
VitaminD: 1IU
VitaminE: 1IU
Beta-carotene: 5µg
Luteinandzeaxanthin: 2µg
Omega-3fattyacids: 1g
Pear-RaspberryGalette
SERVES8–10
ThisrusticyetsophisticateddessertisbyCatrineKelty,atalentedFrenchfoodstylistwhoworkedonthisbook.Raspberriescontainmineralsandvitaminsthatpromoteeyehealth,whilepearsprotectyoufromfreeradicalsandencouragecardiovascularhealth.Severalservingsoffruitdailymightloweryourriskofage-relatedmaculardegeneration.
dough
1cupwholewheatpastryflour(notwholewheatflour)
2tablespoonssugar
2tablespoonssugar
¼teaspoonseasalt
1teaspoongroundcinnamon
½cupunsaltedbutter(1stick),chilled,cutintosmallpieces
3to4tablespoonsice-coldwater
forthefilling
3tablespoonsall-purposeflour1tablespoonsugar
1tablespoonfreshlygratedlemonzest
½teaspoongroundcinnamon¼teaspoonfreshlygratednutmegPinchofseasalt
1pound(about2large)ripebutstillfirmBartlettorAnjoupears,peeled,cored,andsliced¼inchthick
1pintfreshraspberries
¼cup(4tablespoons)unsaltedbutter,chilledandcutintosmallpieces
Juiceof½lemon
Inthebowlofafoodprocessor,mixthepastryflour,sugar,salt,andcinnamon.Pulsetocombine.Sprinklethebutteronthedryingredientsandpulseuntilitlookslikeoatmeal(about3pulsesof15secondseach).Withthemotorrunning,add3tablespoonsofwater,and1additionaltablespoonifthedoughseemstoodry.
Whenthedoughiscombined,transferittoacleansurfaceandkneadafewtimes
Whenthedoughiscombined,transferittoacleansurfaceandkneadafewtimes(takingcarenottooverworkthedough)untilitcomestogether.Shapeitintoadisk,wrapitinplastic,andletitrestatleast1hourintherefrigerator.
Whenyou’rereadytomakethegalette,takethedoughoutoftherefrigeratortowarmitslightly.Mixtheall-purposeflour,sugar,lemonzest,cinnamon,nutmeg,andsaltinabowl.Verygentlymixinthepears,raspberries,andbutter,makingsuretheyareallcoatedwiththeflourmixturebutstillintact.Sprinklewiththelemonjuiceandstirtocombine.
Onapieceofparchmentpaper,rolloutthedoughtoa10-to12-inchcircle,about¼inchthick.Coverthedoughwiththefilling,makingsuretodistributetheraspberriesandbutterevenly,leavinga2-inchborder.Gentlyfoldtheborderoverthemixture,pleatingittocreateacircle.
Transfertheparchmenttoabakingsheetandrefrigeratethegaletteforatleast15minutes.Inthemeantime,preheattheovento450°F.Bakethegalettefor20to25minutes,untilthecrustisgoldenandthefillingistenderandbubblesslightly.Servewarmoratroomtemperature.
Nutrit ionalProfi le
Servingsize:1slice
Calories: 392
Protein: 2g
Fiber: 6g
Fat: 31g
Saturatedfat: 19g
Sodium: 155mg
VitaminA: 969IU
VitaminC: 11mg
VitaminD: 23IU
VitaminE: 2IU
Beta-carotene: 70µg
Luteinandzeaxanthin: 62µg
CarrotCake
MAKES1CAKE|16SERVINGS
BeforeWorldWarII,theEnglishwerenothugeeatersofcarrots,whichposedaproblemwhentherewasaglutofcarrotsduringthewar.Leveragingthebeliefthatcarotenehelpsnightvision,theBritishgovernmentpromotedcarrotswithsloganssuchas“Carrotskeepyouhealthyandhelpyouseeintheblackout.”Tonsofdehydratedcarrotswereshippedtosoldiersoverseasincontainerstopreventthelossofcarotene,andthegovernmentclaimedthatcarrotswerelargelyresponsibleforRAFsuccessesinshootingdownLuftwaffeplanes.Thiscampaignreducedthecarrotsurplusandmadeforahealthiernationwhenfoodsupplieswerescarce.
forthecake
Unsaltedbutter,forgreasingpans2cupswholewheatpastryflour,plusmoreforthecakepans
2teaspoonsbakingsoda
¼teaspoonseasalt1tablespoongroundcinnamon3largeeggs
1cuplow-fatmilk
½cupfirmlypackedbrownsugar½cupcanolaoil
2teaspoonspurevanillaextract
One8-ouncecan(1cup)crushedpineapplewithjuice1poundcarrots,grated(about2cups)¼cupunsweetenedcoconutflakes¼cup
choppedwalnuts¼cupcurrants
forthefrosting
12ouncesreduced-fatcreamcheese,roomtemperature⅓cupconfectioners’sugar2tablespoonsorangejuice
1teaspoonpurevanillaextract
Freshlygratednutmeg,fordustingPreheattheovento350°F.Butterandflourtworoundcakepans.Setaside.
Inamediumbowl,combinethe2cupsofflour,bakingsoda,salt,andcinnamon.Inalargebowl,whisktogethertheeggs,milk,brownsugar,oil,andvanilla.Stirinthepineapple,carrots,andcoconut.Addthedryingredientsandmixtocombine.Addthewalnutsandcurrantsandspoonthemixtureevenlyintothecakepans.Bake40to45minutes,untilatoothpickcomesoutclean.Transferthecakestoaracktocool.
thecakestoaracktocool.
Tomakethefrosting,whiskthecreamcheese,confectioners’sugar,orangejuice,andvanillainamediumbowl.Toassemblethecake,placeonelayerflatsideuponaplateandcoverthetopwithfrosting.Placethesecondlayerflatsidedownontopofthefirstlayerandspreadthefrostingoverthetopandsides.Dustwithnutmeg.
Nutrit ionalProfi le
Servingsize:1slice
Calories: 264
Protein: 6g
Fiber: 4g
Fat: 14g
Saturatedfat: 4g
Sodium: 344mg
VitaminA: 4,935IU
VitaminC: 7mg
VitaminD: 10IU
VitaminE: 2IU
Beta-carotene: 2,356µg
Luteinandzeaxanthin: 123µg
Omega-3fattyacids: 1g
Chocolate-BeetCupcakeswithChocolate-YogurtFrosting
MAKES18CUPCAKES
Beetswithchocolate?Deceptivelydelicious,thebeetsaddfiberandcarotenoids.Thesedark-chocolatecakesaresosatisfying,youwon’tbelievetheintenseflavorcomesfromcocoapowderandthegratedrootvegetable.
2cupsall-purposeflour
½cupcocoapowder1teaspoonbakingsoda
1teaspoonbakingpowder
½teaspoonsalt3largeeggs,beaten
1cupvegetableoil
1½cupssugar
2teaspoonspurevanillaextract
2cupsgratedcookedbeets(from3to4mediumbeets,boiled,cooled,peeled,andgratedorpulse-choppedinafoodprocessor)Preheattheovento350°Fandline18cupsintwomuffinpanswithpaperliners(orbakeintwobatches).Inasmallbowl,combinetheflour,cocoapowder,bakingsoda,bakingpowder,andsalt.Setaside.
Inamixingbowl,combinetheeggs,oil,andsugarandbeatuntilsmooth.Beatinthevanilla.Beatinthedryingredientsintwoadditionsuntiljustcombined;stirinthebeets.Spoonintothepaper-linedmuffincups,fillingthree-quartersfull.Bakeuntilthecupcakesbouncebackwhentouchedlightlyinthecenter,25to30minutes.Coolthecupcakescompletely,thenfrostwithChocolate-YogurtFrosting.
Chocolate-YogurtFrosting
Beforethetwoingredientsinthisrecipearecombined,it’simportantthatboththemeltedchocolateandtheyogurtareasclosetoroomtemperatureaspossible.
1½cupssemisweetchocolatechips1½cupsraspberryGreekyogurt,roomtemperaturePlacethechocolatechipsinamicrowave-safebowl.Heatinthemicrowaveat50percentpowerat30-secondintervals,stirringevery30seconds,untilthechocolateismeltedandsmooth.Allowittocooltoroomtemperature.Stirintheyogurt1largespoonfulatatime,stirringuntilthefrostingissmooth.(Ifthefrostinggetstoostiff,allowittorestuntilitisspreadable.)Tip:Tomakefrostingeveneasier,chillthecupcakesfirstuntilthey’refirmtothetouch.
Nutrit ionalProfi le
Servingsize:1cupcake
Calories: 330
Protein: 5g
Fiber: 2g
Fat: 18g
Saturatedfat: 4g
Sodium: 376mg
VitaminA: 51IU
VitaminC: 1mg
VitaminD: 7IU
VitaminE: 4IU
Beta-carotene: 3.64µg
Luteinandzeaxanthin: 47µg
HealthyDrinks
Banana-Blueberry-PomegranateSmoothie
Kale-BananaSmoothie
BlueberrySmoothie
PowerJuice
Cucumber-KaleDrink
Orange-GrapefruitJuice
Carrot-GingerJuice
Strawberry-OrangeSmoothie
Watermelon-CitrusCooler
Apple-CeleryJuice
RedPepperJuice
HomemadeVegetableJuice
Banana-Blueberry-PomegranateSmoothie
SERVES2
Thisdrinksneaksinalotofbangforthebuck—carotenoidsfromthekale,luteinfromtheblueberries,vitaminCfromthepomegranatejuice,andpotassiumfromthebananas,plusfiber.
1ripebanana
2kaleleaves,stemsremoved1cupblueberries2cupspomegranatejuice
1tablespoonfreshlysqueezedlimejuice
Combinealltheingredientsinablenderandpuréeuntilsmooth,about45to60seconds.Chillbrieflyifdesired.Serveimmediately.
Nutrit ionalProfi le
ServingSize:2cups
Calories: 262
Protein: 4g
Fiber: 5g
Fat: 1g
Saturatedfat: lessthan1g
Sodium: 33mg
VitaminA: 7,808IU
VitaminC: 135mg
VitaminE: 2IU
Zinc: 1mg
Beta-carotene: 4,677µg
Luteinandzeaxanthin: 19,946µg
Kale-BananaSmoothie
SERVES2
There’salotshakinginthissmoothie—anabundanceofnutrientsandcontrastingflavors,whichmakesforaworthydrink.
1cupchoppedgreenkale,stemsremoved1largestalkcelery,coarselychopped
1ripebanana
½cupapplejuice¼cupwater½cupice
1tablespoonfreshlysqueezedlimejuice
1teaspoonwheatgerm(orgroundflaxseedsoroat/ricebran)Combinealltheingredientsinablenderandpuréeuntilsmooth,about45to60seconds.Chillbrieflyorserveimmediately.Nutrit ionalProfi le
ServingSize:2cups
Calories: 101
Protein: 2g
Fiber: 3g
Fat: 1g
Fat: 1g
Saturatedfat: lessthan1g
Sodium: 45mg
VitaminA: 5,331IU
VitaminC: 48mg
VitaminE: 1IU
Beta-carotene: 3,193µg
Luteinandzeaxanthin: 13,351µg
BlueberrySmoothie
SERVES2
Withsomeofthehighestantioxidantprotectionofallfruits,blueberriesarealsoasourceofvitaminA,folate,andpotassium.
1cupfrozenblueberries
1cupvanillasoymilk
½ripebanana
1tablespoonflaxseedoil
1tablespoonflaxseedoil
Combinealltheingredientsinablenderandpuréeuntilsmooth,about45to60seconds.Chillbrieflyifdesired.Serveimmediately.
“Imayneverbehappy,buttonightIamcontent.Nothingmorethananemptyhouse,thewarmhazywearinessfromadayspentsettingstrawberryrunnersinthesun,aglassofcoolsweetmilk,andashallowdishofblueberriesbathedin
cream.”—SylviaPlath
Nutrit ionalProfi le
ServingSize:1cup
Calories: 172
Protein: 4g
Fiber: 3g
Fat: 9g
Saturatedfat: 1g
Sodium: 48mg
VitaminA: 272IU
VitaminC: 4mg
VitaminD: 60IU
Beta-carotene: 8µg
Luteinandzeaxanthin: 6µg
Omega-3fattyacids: 4g
PowerJuice
SERVES2
Withanearthy,almostgrassyflavorthatisbalancedbythesweetnessofthecarrots,thisisaneyehealthypick-me-upintheafternoon.
1cupspinach,stemsremoved
2celerystalkswithleaves
2carrots,peeled1GrannySmithapple,coredCombinealltheingredientsinajuicerandserve.
Nutrit ionalProfi le
Servingsize:¾cup
Calories: 78
Protein: 2g
Fiber: 5g
Fat: lessthan1g
Saturatedfat: lessthan1g
Sodium: 94mg
VitaminA: 13,655IU
VitaminC: 13mg
VitaminE: 2IU
Beta-carotene: 6,937µg
Luteinandzeaxanthin: 2,149µg
Lycopene: 1µg
Cucumber-KaleDrink
SERVES2
Kaleforwhatailsyou.Aprettyforestgreen,thisherbalgrassybeveragetasteslikeyouaredrinkinggoodhealth,andyouare—withmaculardegenerationaleadingcauseoflegalblindnessinpeopleoverage55,it’sadrinktoyourhealth.
3cupslooselychoppedkale,stemsremoved¾cupchoppedpineapple(freshorcanned)1largeorganiccucumber,skinlefton1smallapple,coredandpeeled
2teaspoonsfreshlysqueezedlemonjuice
½teaspoonmincedfreshginger½cupfreshmintleaves,stemsremoved
1tablespoonflaxseedoil
Combinealltheingredientsinajuicerandserve.
Nutrit ionalProfi le
ServingSize:2cups
Calories: 210
Protein: 6g
Fiber: 7g
Fat: 8g
Saturatedfat: 1g
Sodium: 47mg
VitaminA: 16,104IU
VitaminC: 167mg
Zinc: 1mg
Beta-carotene: 9,496µg
Beta-carotene: 9,496µg
Luteinandzeaxanthin: 39,770µg
Omega-3fattyacids: 4g
Orange-GrapefruitJuice
SERVES2
WhileallgrapefruitscontainvitaminCandfolate,pinkandredgrapefruitsareexcellentsourcesofcarotenoidsaswell.
3oranges
1pinkgrapefruit
Lightlyrollthefruitonthecounter,thencuteachinhalf.Useacitrusreamerorhandjuicertosqueezeintoacontainer.Stirandpourintoglasses.
Nutrit ionalProfi le
ServingSize:2cups
Calories: 156
Protein: 3g
Fiber: 6g
Fat: lessthan1g
Saturatedfat: lessthan1g
Sodium: 2mg
VitaminA: 2,057IU
VitaminC: 181mg
Beta-carotene: 1,099µg
Luteinandzeaxanthin: 281µg
Lycopene: 1,884µg
Carrot-GingerJuice
SERVES2
Eightouncesofcarrotjuiceyieldasmuchas20percentofyourrecommendeddailyrequirementofvitaminCandahighdoseofbeta-caroteneandvitaminA.
8largeorganicpeeledcarrots,coarselychopped¼teaspoonmincedfreshginger2teaspoonsfreshlysqueezedlemonjuice
2cupsboilingwater
Combinealltheingredientsinablenderandblendfor2minutes.Strainthroughafine-meshsieve.Chillbeforeserving.
Nutrit ionalProfi le
ServingSize:2cups
Calories: 120
Protein: 3g
Fiber: 8g
Fat: 1g
Saturatedfat: lessthan1g
Sodium: 208mg
VitaminA: 48,114IU
VitaminC: 19mg
VitaminE: 3IU
Zinc: 1mg
Beta-carotene: 23,860µg
Luteinandzeaxanthin: 738µg
Lycopene: 3µg
Strawberry-OrangeSmoothie
SERVES2
OrangesareanutritioussourceofvitaminCandpotassium.
1cupfrozenstrawberries1cuporangejuice
1cupsoymilk
Combinealltheingredientsinablenderandpuréeuntilsmooth,about45to60seconds.Serveimmediately.
Nutrit ionalProfi le
ServingSize:1cup
Calories: 155
Protein: 5g
Fiber: 2g
Fat: 2g
Saturatedfat: lessthan1g
Sodium: 64mg
VitaminA: 58IU
VitaminC: 46mg
Beta-carotene: 11µg
Luteinandzeaxanthin: 36µg
Watermelon-CitrusCooler
SERVES4
Whatcouldbemorecoolingthanasliceofwatermelon?Aglassofit.Turnitintoacocktailbyaddingasplashofrumandadustingofconfectioners’sugar—andfeelgoodaboutthevitaminAandbeta-caroteneineachglass.
1tangerine,peeled,seeded,andquartered
4cupschilledcubedwatermelon,seedsremoved(orchooseaseedlessmelon)Juiceof½lime
2teaspoonsfreshlychoppedfreshmintleaves
Combinealltheingredientsinablenderandpuréeuntilsmooth,about45to60seconds.Serveimmediately.
Nutrit ionalProfi le
ServingSize:2cups
Calories: 55
Protein: 1g
Fiber: 2g
Fat: lessthan1g
Saturatedfat: lessthan1g
Sodium: 8mg
VitaminA: 697IU
VitaminC: 15mg
Beta-carotene: 362µg
Luteinandzeaxanthin: 30µg
Apple-CeleryJuice
SERVES2
Theyweren’tkiddingwhentheysaidanappleaday;preliminaryresearchindicatesthatapplesmaybenefitthosewithmaculardegeneration,nottomentiondecreasingtheriskforotherissuesfromasthmatolungcancer.Thisjuiceisalsogoodonicewithashotofvodka.
2GrannySmithapples,seededandcoarselychopped4McIntoshapples,seededandcoarselychopped
2celerystalks,chopped
Combinealltheingredientsinablenderandblendfor1minute.Strainthroughafine-meshsieveandserve.
Nutrit ionalProfi le
Nutrit ionalProfi le
ServingSize:2cups
Calories: 216
Protein: 2g
Fiber: 15g
Fat: 1g
Saturatedfat: lessthan1g
Sodium: 38mg
VitaminA: 501IU
VitaminC: 29mg
VitaminE: 2IU
Beta-carotene: 269µg
Luteinandzeaxanthin: 286µg
RedPepperJuice
SERVES3
Unwaxedredbellpepperscanbefoundathealthfoodstores.Lookforperfectpepperswithnoblemishesandataut,shinyskin.Thepigmentthatturnstheirskinred(oryellowororange)isgoodforyou.
6unwaxedredbellpeppers,cored,seeded,andcoarselychoppedJuiceof1lemonSeasaltandfreshlygroundblackpepper,totasteCombinealltheingredientsinablenderandblendfor1minute.Strainthroughafine-meshsieveandserve.
Nutrit ionalProfi le
Servingsize:⅔cup
Calories: 49
Protein: 2g
Protein: 2g
Fiber: 3g
Sodium: 239mg
VitaminA: 4,636IU
VitaminC: 193mg
VitaminE: 4IU
Beta-carotene: 2,404µg
Luteinandzeaxanthin: 78µg
AbouttheAuthors
JenniferTrainerThompsonistheauthororcoauthorof16booksranginginsubjectsfromnuclearpowertocooking.NominatedforthreeJamesBeardAwards,shehaswrittennumerouscookbooks,includingTheFreshEggCookbook,HotSauce!,TheYachtingCookbook,andJumpUp&KissMe:SpicyVegetarianCooking.
Sheisthechefandcreatoroftheall-naturallineofspicysaucescalledJumpUp&KissMe,andaleaderinthespicyfoodsmovement.SheisthecoauthorofNuclearPower:BothSidesandBeyondEinstein:TheCosmicQuestfortheTheoryoftheUniverse,bothofwhichpresentedcomplicatedscientifictopicstothelayman.Ajournalistforover20years,Jenniferhasalsowrittenabouttopicsthatinteresther—science,food,travel,art,andlifestyle—forTheNewYorkTimes,Travel+Leisure,Omni,Discover,HarvardMagazine,andonherblog,jumpupandkiss.me.
MirandaLoudPhotography
JohannaM.Seddon,MD,ScM,isarenownedmaculardegenerationclinician,researcher,author,andgeneticepidemiologist.AprofessorofophthalmologyatTuftsUniversitySchoolofMedicine,sheistheFoundingDirectoroftheOphthalmicEpidemiologyandGeneticsServiceattheNewEnglandEyeCenter,TuftsMedicalCenterinBoston,Massachusetts.Hergroundbreakingstudiesofelderlytwinsoverthepasttwodecadeshaveshownthatbothnature(genetics)andnurture(dietandbehaviors)contributetomaculardegeneration,andherresearchteamandcollaboratorshaveidentifiedamajorityoftheknowngenesassociatedwiththisdisease.Herdiscoveriesofmodifiablefactorsforage-relatedeyediseasesincludethebeneficialeffectsoftheantioxidantnutrientsluteinandzeaxanthin,aswellasanti-inflammatoryfoodscontainingomega-3fattyacids,andtheadverseeffectsofsmoking,obesity,andabdominaladiposity.Theauthorofmorethan250scientificpapers,bookchapters,andreviewarticles,shehasreceivednumerousawardsandhonorsforherpioneeringresearchandcontributionstothefieldsofophthalmicepidemiology,genetics,nutrition,andmaculardegeneration.
Contributors
LidiaMatticchioBastianichisatelevisionchef,bestsellingcookbookauthor,restaurateur,andownerofafoodandentertainmentbusiness.HercookbooksincludeLidiaCooksfromtheHeartofItalyandLidia’sItaly—bothcompanionbookstotheEmmy-nominatedtelevisionseriesLidia’sItaly—aswellasLidia’sFamilyTable,Lidia’sItalian-AmericanKitchen,Lidia’sItalianTable,andLaCucinadiLidia.Lidiaisthechef/owneroffouracclaimedNewYorkCityrestaurants—Felidia,Becco,Esca,andDelPosto(awardedfourstarsbyTheNewYorkTimes),aswellasLidia’sinPittsburghandKansasCity.SheandherfamilyalsoownEataly,thelargestartisanalItalianfoodandwinemarketplaceinNewYorkCity.Lidiahastakenherpassionforeducationandenrichmentthroughfood,makingculinaryclassesadefiningfocusofEataly.AsdeanofLaScuolaatEataly,Lidiaisresponsiblefortheculinarycurriculumforthefoodandwinecourses,demonstrations,andlecturesfromrenownedchefsandfoodandwineproducers.
RandiKonikoffBeranbaum,MS,RD,LDN,isanationallyrecognizednutritionistandmanagingeditorofNutritionToday.SheisalsotheauthorofnumerousarticlesappearinginTuftsHealthandNutritionLetter,Cooks
IllustratedMagazine,andGlamour.
ScottUehleiniscorporatechefforCanyonRanch,overseeingthefoodandbeverageprogramsatallresorts,hotels,SpaClubs,andLivingcommunities.TheauthorofseveralCanyonRanchcookbooks,ScotttrainedattheCulinaryInstituteofAmericainHydePark,NewYork,andstudiedwithMadeleineKammanatherschoolforAmericanchefsattheBeringerVineyardsinNapaValley,California.UnderScott’sdirection,CanyonRanchcuisinehasbeengiventophonorsbyCondéNastTravelerandGourmetmagazines,whichstatedthatchefUehleinandhisstaff“havebroughtCanyonRanchcuisineintoanewdimension.”ScotthasbeenhighlightedinBonAppetit,Self,Fitness,FoodArts,Esquire,Nation’sRestaurantNews,ChefMagazine,andHealth&FitnessUK.
InaGartenwasworkingintheWhiteHouseOfficeofManagementandBudgetin1978,eagertodosomethingmorecreative.ShewasstruckbyanadinTheNewYorkTimesforaspecialtyfoodstoreforsaleintheHamptons,andsoonenough,InaandherhusbandweredrivingtoLongIslandtoseethestore.Herofferwasaccepted—andsoitbegan.BarefootContessabecameastorecelebratedbothforitsstyleanddeliciousfood.InaistheauthorofsevenNewYorkTimesbestsellingcookbooks,includingTheBarefootContessaCookbook,BarefootContessaParties!,BarefootContessaFamilyStyle,BarefootinParis,BarefootContessaatHome,BarefootContessaBacktoBasics,HowEasyIsThat?,andFoolproof.
GreenStreetCaféwasformanyyearsoneofthebestrestaurantsinNorthampton,Massachusetts.Theever-changingmenuofFrenchcuisinefeaturedherbsandvegetablesfromlocalorganicgardens.WethankJimDozmatiandJohnSielskifortheirrecipeforthiscookbook,fortheirpoto’crème,andfortheirhospitality.
LocatedintheTexasHillCountry,LakeAustinSpaResorthasreceivedawardsandbeenhonoredbymanymagazines,includingCondéNastTraveler,Travel+Leisure,Allure,Health,GardenDesign,andU.S.News&WorldReport.ExecutivechefStéphaneBeaucampattendedtheBelliardculinaryschoolinParisbeforeapprenticingattheHôtelPlaza-Athénée,thencookingatseveralParisianlandmarkrestaurants.Hisfirstexperiencewithhealth-consciouscookerywasatthespaofEnghien-les-Bains,justoutsideParis.HebecameexecutivechefattheBuddhaBar,workingunderKazutoMatsusaka—apioneerofAsianfusioncooking.ThisledBeaucamptoLosAngeles,wherehefirst
workedattheBouchonBistroLyonnais,thenbecameexecutivechefandpastrychefatVermontRestaurant.Itwastheeco-friendly,organiclifestylethatdrewhimtoLakeAustinSpaResort.
JacquesPépingrewupinthekitchenofhisfamily’srestaurantnearLyon,France,whichledtotheyoungboy’sfirstapprenticeshipatage13attheGrandHoteldeL’Europe.PépinlaterservedaspersonalcheftosuchFrenchelitesasCharlesdeGaullebeforemovingtoNewYorkin1959.Thecelebratedauthorofnumerousbooksandhostofpopulartelevisionshows,hereceivedtheChevalierdeL’OrdreduMériteAgricolein1992,ChevalierdeL’OrdredesArtsetdesLettresin1997,andtheFrenchLegionofHonorin2002.In2005,hewasinductedintotheJamesBeardCookbookHallofFame.
DebraSamuels,wholivesinJapanwithherfamily,hastaughtcookingandwrittenmanyarticlesonJapanesefoodandcultureforAmericanandJapanesemagazinesandnewspapers.TheAmericanembassyhassponsoredDebra’scookingdemonstrationsthroughoutJapan.IntheUnitedStates,shehasdesignedandledcookingprogramsonobento,thepopularJapaneselunchbox,forcivicgroups,universitiesandfortheJapaneseembassyinWashington,DC.SheisthecoauthorwithTaekyungChungofTheKoreanTableandauthorofMyJapaneseTable:ALifetimeofCookingwithFriendsandFamily.
AliceWaters,ownerofChezPanisseRestaurantinBerkeley,California,haschampionedlocal,sustainablefarmsforoverfourdecades.SheisthefounderoftheEdibleSchoolyardatBerkeley’sMartinLutherKingJr.MiddleSchool,amodelpubliceducationprogramthatintegratesedibleeducationintothecorecurriculumandbringschildrenintoanewrelationshiptofoodwithhands-onplanting,harvesting,andcooking.Themissionofhernonprofitorganization,theEdibleSchoolyardProject,istogatherandsharethelessonsandbestpracticesofschoolgardens,kitchens,andlunchprogramsworldwide.Watersisalsotheauthorof10books,including40YearsofChezPanisse:ThePowerofGathering,TheArtofSimpleFood:NotesandRecipesfromaDeliciousRevolution,andTheEdibleSchoolyard:AUniversalIdea.
AndrewWeil,MD,isdirectoroftheArizonaCenterforIntegrativeMedicineattheUniversityofArizona,pioneersindevelopingacomprehensivecurriculuminintegrativemedicine.Dr.WeilisalsotheeditorialdirectorofthepopularwebsiteDrWeil.com,andappearsinprogramsonPBS.Heisafounderandco-ownerofTrueFoodKitchenrestaurantsandaninternationallyrecognizedexpert
andguestspeakeronmedicinalplants,alternativemedicine,andthereformofmedicaleducation.Dr.Weilistheauthorofmanyscientificarticlesandofelevenbooks,includingEatingWellforOptimumHealth:TheEssentialGuidetoFood,Diet,andNutrition,andWhyOurHealthMatters:AVisionofMedicineThatCanTransformOurFuture.
MetricConversionCharts
VEGETABLESANDHERBS
Barley(cooked) 2cups 314g
Basilleaves(chopped) ¼cup 6g
Beansprouts ¾cup 148g
Bellpepper(chopped) 1cup 108g
Bellpepper(thinlysliced) 1cup 112g
Broccoliflorets 2cups 134g
Greencabbage(shredded) 6cups 1020g
Carrots(chopped) ½cup 122g
Carrots(julienned) 1cup 110g
Carrots(coarselygrated) 2½cups 265g
Celery(chopped) ½cup 122g
Chives(chopped) ½cup 24g
Cilantro(chopped) ⅓cup 4g
Cilantro(chopped) ¼cup 3g
Cornkernels 1½cups 328g
Cornkernels 4cups 875g
Creminimushrooms 1cup 90g
Guacamole 2cups 480g
Kale(chopped) 1cup 67g
Mintleaves(chopped) ½cup,lightlypacked 10g
Onion(diced) 75g
Onion(diced) ½cup 75g
Parsley(chopped) ¼cup 5g
Pumpkin,canned ¾cup 180g
Scallions(chopped) ½cup 50g
Snowpeas 1cup 98g
Snowpeas(julienned) 1½cups 147g
Spinach 1cup 225g
Sun-driedtomatoes,packedinoil ¼cup 28g
Tomatoes(chopped) 2cups 400g
Tomatoes,canned(crushed) 1cup 244g
FRUIT
Blueberries 1cup 145g
Driedcranberries ¼cup 57g
Currants ¼cup 28g
Gojiberries(dried) ⅓cup 43g
Grapes(halved) ¾cup 69g
Pineapple(diced) 1cup 155g
Strawberries 1cup 200g
Watermelon(cubed) 4cups 540g
BEANSANDGRAINS
Brownrice(cooked) 1⅓cups 258g
Buckwheatgroats 1cup 180g
Buckwheatgroats 1cup 180g
Cannellinibeans(dried) 2cups 400g
Edamame(shelled) 1cup 142g
Limabeans 2cups 504g
Long-grainwhiterice ½cup 93g
Masaharina ¾cup 87g
Quinoa(dry) 1cup 170g
NUTSANDNUTBUTTERS
Almonds(whole) 2cups 284g
PeanutButter ¼cup 64g
Peanuts(chopped) ¼cup 30g
Peanuts(chopped) ⅓cup 40g
Pecans ¼cup 30g
Pistachios(chopped) ½cup 50g
Walnuts(finelychopped) ½cup 65g
DAIRY
Cheddarcheese(grated) 1cup 112g
Goatcheese ¼cup 28g
Parmesancheese(grated) ½cup 50g
Greekyogurt ½cup 114g
Plainyogurt 1cup 250g
BUTTER
¼cup ½stick 57g
½cup 1stick 113g
MISCELLANEOUSPANTRYITEMS
All-purposeflour 2cups 240g
Bottledchestnuts ¾cup 107g
Breadcrumbs 1cup 112g
Brownsugar ½cup,firmlypacked 99g
Chocolatechips 1½cups 336g
Cocoapowder ½cup 43g
Coconutflakes ¼cup 60g
Confectioners’sugar ⅓cup 41g
Ice ½cup 70g
Ketchup ¼cup 60g
Mayonnaise ¼cup 52g
Mellowwhitemiso ¼cup 64g
Sourcream ½cup 96g
Sugar ½cup 100g
Sugar ⅓cup 66g
Thairedcurrypaste ¼cup 55g
Udonnoodles 3cups 480g
Wholewheatpastryflour 2cups 240g
WEIGHTS
3ounces 85g
3.75ounces 106g
4ounces ¼pound 113g
5ounces 142g
6ounces 170g
7ounces 198g
8ounces ½pound 227g
9ounces 255g
10ounces 283g
12ounces 340g
13.5ounces 383g
14ounces 397g
15ounces 425g
16ounces 1pound 454g
21ounces 595g
24ounces 1½pounds 680g
28ounces 794g
32ounces 2pounds 907g
48ounces 3pounds 1,361g
LENGTHS
⅛inch 3mm
6mm
¼inch6mm
½inch 13mm
¾inch 19mm
1inch 2.5cm
2inches 5cm
5inches 13cm
6inches 15cm
8inches 20cm
9inches 23cm
10inches 25cm
12inches 30cm
13inches 33cm
16inches 41cm
VOLUMES
4cups 32floz 950ml
2cups 16floz 475ml
1cup 8floz 250ml
¾cup 6floz 185ml
½cup 4floz 125ml
⅓cup ⅔floz 80ml
¼cup 2floz 60ml
2tablespoons 1floz 30ml
TEMPERATURES
75°F 24°C
80°F 27°C
110°F 43°C
115°F 46°C
145°F 63°C
160°F 71°C
325°F 163°C
350°F 177°C
375°F 191°C
400°F 204°C
425°F 218°C
450°F 232°C
Methodology
EatRightforYourSight®,thecookbookoftheAmericanMacularDegenerationFoundation,appliedtheESHAResearch’sGenesis®R&Ddatabasetoanalyzethenutritioninformationforalloftherecipes.ESHA’sdatabasecontainsinformationformorethan40,000foods,fooditems,rawmaterials,wholefoods,chemicals,thelatestUSDAdata,andotherfoodindustryingredientscompiledjustforGenesiscustomers.ESHAResearchsoftwareisacurrentandreliablenutritionalanalysisprogramandusestheUSDAStandardReferencedatabase.ESHAisupdatedwiththelatestUSDAreleaseeveryyear,andUSDAfoodsmakeupapproximately25percentofthedata.Additionally,ESHAusesmanufacturerdata,whichmakeupapproximately53percentofthedatabase.TheESHAdatabasereports160nutrientsandnutritionalcomponentsthatareindividuallysourced.IndividualsourcingallowsESHAtokeepanaccurate,verifiablerecordofeverydatapoint—akeytonutritionalaccuracy.ESHAprovidesvolumeandmeasuresforeachfoodasappropriate.Additionally,forrecipepurposes,ESHAprovidesdatathatallowuserstotakeintoaccountthe
cookingandprocessinglossesthatoccurduringrecipepreparation.Forthecookbook,eachrecipe’singredientswereenteredintotheESHAdatabasesusingtheclosestmatchavailableandanalyzedforthefollowing:totalenergy(kcal)(calories),protein(g),totalfat(g),saturatedfat(g),fiber(g),vitaminA(IU),vitaminC(mg),vitaminD(IU),vitaminE(IU),sodium(mg),zinc(mg),omega-3fattyacids(g),beta-carotene(µg),lycopene(µg),andluteinandzeaxanthin(µg).Someofthesenutrientshavebeenrelatedtoocularhealth,specificallymaculardegeneration.Eachrecipeusesservingsizesassessedatthetimethefoodsweremade.Dependingonportionsizeandcookingvariantssuchasevaporation,thenutrientdensitymayvary.Thenutrientswerecalculatedusingstandardmeasurements,andallwereroundedupifthedecimalwashigherthan0.5.Roundingnutrientvaluesisoneofthestepsinformulatingnutritionlabels.Currently,therearenointernationallyrecognizedroundingrulesfornutritionalinformationonfoodlabels(i.e.,roundingisnotspecifiedintheCodexGuidelinesonNutritionLabeling).However,roundingrulescanbefoundinmanynutritionlabelingregulations/guidelinesworldwide.Differentroundingrulesmaybeappliedondifferentnutrientsand/ordifferentconcentrationsofthesamenutrient.
Acknowledgments
Abookofthissorttakesacommunityoftalents,andtherearemanypeopletothank.ThisprojectwouldnothavebeenpossiblewithoutthegroundbreakingresearchofDr.JohannaSeddon,oneofAmerica’sleadingexpertsinthefieldofage-relatedmaculardegeneration.
Seddon,withherstaffandcollaboratorsatTuftsUniversitySchoolofMedicine,hasconductedseminalnutritionalstudiesofeyediseasesoverthepast25years.Thankstoherguidanceandresearchdiscoveries,thisbookfeaturesingredientsandrecipesthatarebeneficialtoeyehealth.ChipGoehring,presidentoftheAmericanMacularDegenerationFoundation,wasalsokey.Hehadaconceptforthebookandsetitinmotion,alwaysinsistingquietlyonexcellence.
WhatapleasuretoworkwithChip—hemadeitpossibletoassemblethestellarteamofphotographerJasonHouston,designerHansTeensma,manager
RosalindTorrey,foodstylistCatrineKelty,andassistantJodiFijal.WealsobenefitedfromdatafromnutritionistRandiKonikoffBeranbaum,MS,RD,LDN,andthefollowinggenerousrecipecontributions:FishSoupwithVegetables©2009LidiaMatticchioBastianichMisoSoup©2011DebraSamuels
TuscanKaleSalad©2012AndrewWeil,MD
SalmonwithPepperedBalsamicStrawberries,courtesyofCanyonRanchCookingGrilledHerbedTunaonSpinachSalad©1994JacquesPépinRicePaperSalmonwithSatayDrizzle,courtesyofLakeAustinSpaResortPumpkinPappardelle,courtesyofCanyonRanchCookingRedCurryVegetableswithCoconutSauce,courtesyofCanyonRanchCookingSpicyUdonNoodles©2003LakeAustinSpaResortJacquesPépin’sProvencePizza©1994JacquesPépinAliceWaters’sCannelliniBeansandWiltedGreens©1996AliceWatersandtheCooksofChezPanisseTangoRoseInc.
InaGarten’sConfettiCorn©2008InaGartenChezPanisse’sSpicyBroccoliVegetableSauté©1996AliceWatersandtheCooksofChezPanisseTangoRoseInc.
SpaBaklava©1998CanyonRanchCooking
Lastly,thisbookisbetterforthesmartinputandcontributionsbyJeanneBesser,DeborahGeering,TrishaThompson,VirginiaWillis,LisaEkus,LynneBertrand,PaulRocheleau,PaulF.Gariepy,KarenJ.Westergaard,MarkTorrey,andGeorgeandSydneyTorrey.AfinalthankstoGarySchiff,whointroducedmetoChip,andsuspectedwe’dbondoverfood,orientalrugs,andtheBeatles.
—JenniferTrainerThompson
TheAmericanMacularDegenerationFoundation
ThemissionoftheAmericanMacularDegenerationFoundationistoworkfortheprevention,treatment,andcureofmaculardegenerationbyraisingpublicawarenessandknowledgeabouttheincreasingthreatofmaculardegeneration,providingsupportandadvocacyforthoseafflictedwiththediseaseandtheirfamilies,andsupportingscientificresearch.
AmericanMacularDegenerationFoundationP.O.Box515,Northampton,MA01061-0515macular.orgEmail:[email protected]:1.888.MACULAR(622.8527)
TheAMDFisa501(c)(3)non-profit,publiclysupportedorganizationasdescribedinsections509(a)(1)and170(b)(1)(A)(vi)oftheInternalRevenueCode.ContributionstotheFoundationaretaxdeductibletotheextentallowedbylaw.
Thankyouforpurchasingthisebook.
Joinouremaillisttolearnaboutnewreleases,ebookdeals,bonuscontentandmorefromTheExperiment.
Join
[eepurl.com/ApHK5]
Youcanalsoconnectwithuson:
/experimentbooks Twitter
@experimentbooks Pinterest
/theexperiment