Recipes for Better Vision

August 26, 2019
Eating a nutrient-rich diet may help to shield your eyes from the sun’s damaging rays. Foods rich in antioxidants—specifically vitamins C (found in citrus fruits) and E (in nuts and avocados)—lutein and zeaxanthin (in egg yolks and dark leafy greens like spinach) and omega-3s (in fatty fish) all help to protect our eyes against age-related macular degeneration.
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Broccoli Rabe with Garlic & Anchovies

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Pungent broccoli rabe (or broccoli rape, broccoli raab or rapini) is tossed with a rich mixture of garlic, olive oil and anchovies in this easy side dish.

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Cheese-&-Spinach-Stuffed Portobellos

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Here we take the elements of a vegetarian lasagna filling--ricotta, spinach and Parmesan cheese--and nestle them into roasted portobello mushroom caps. The recipe works best with very large portobello caps; if you can only find smaller ones, buy one or two extra and divide the filling among all the caps. Serve with a tossed salad and a whole-wheat dinner roll or spaghetti tossed with marinara sauce.

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Easy Salmon Cakes

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If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.

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Grilled Halibut Salad Nicoise

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Salad nicoise, a classic French salad, is typically made with tuna. Here we use sweet grilled halibut (in season in midsummer) or striped bass. To make it quicker, substitute 2 or 3 cans of drained chunk light tuna. Or skip the fish altogether for a vegetarian main-course salad. We call for serving it on a platter, but it's just as beautiful individually plated. Recipe by Nancy Baggett for EatingWell.

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Green Eggs & Ham Frittata

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Our version of green eggs and ham is full of spinach, leeks and dill, along with ham and havarti cheese. Serve with: Roasted red potatoes or hash browns.

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Loaded Spinach Salad

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Like many spinach salads, this one features lots of chopped-up hard-boiled egg. But since most of the calories in an egg are in the yolk, this recipe uses just two whole eggs, plus the whites from six additional eggs, for a satisfying spinach salad that keeps the calories in check.

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Real-Man Quiche

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We've loaded this meaty pie with a whole pound of turkey sausage and given it a fabulous, flaky phyllo crust. Real men do eat quiche!

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Parmesan Spinach Cakes

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If you like spinach-cheese pie, try these simple but elegant-looking little spinach cakes.

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Salmon Pinwheels

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Don't be intimidated by this fancy-looking breaded-salmon pinwheel--it's quite easy to do. This technique works best when you use “center-cut” salmon fillet. If you don't have a center-cut fillet or want to simplify the preparation, leave the fillet whole, spread the mayonnaise over it, top with the breadcrumb mixture and bake. To cut down on prep time, ask your fishmonger to skin the salmon for you. Serve with garlic-rosemary roasted potatoes and wilted spinach.

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Sauteed Spinach with Pine Nuts & Golden Raisins

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Pine nuts and sweet golden raisins brighten up sauteed spinach.

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