Chef Shares an Eye Healthy Thanksgiving Recipe
Healthy eating habits may delay age-related macular degeneration (AMD). Although there is no cure for AMD, studies show that eating certain foods may reduce the risk of AMD, or slow its progression in some people.
So, what type of foods should you eat?
- Most fruits and vegetables contain Vitamin C, including oranges, grapefruit, strawberries, papaya, green peppers and tomatoes.
- Vitamin E can be found in vegetable oils (safflower and corn oil), almonds, pecans, wheat germ and sunflower seeds.
- For beta-carotene, try deep orange or yellow fruits and vegetables such as cantaloupe, mangos, apricots, peaches, sweet potatoes and carrots.
- Dark green leafy vegetables such as spinach, kale, collard greens, broccoli, and asparagus are the primary sources of lutein and zeaxanthin.
- Good sources of zinc include beef, pork, lamb, oysters, eggs, shellfish, milk, peanuts, whole grains and wheat germ.
- Good sources of omega-3 fatty acids are leafy green vegetables, nuts, fish, and vegetable oils such as canola, soy, and especially flaxseed."
As a personal chef I am always looking for foods that promote wellness and I enjoy making delicious dishes for my clients and myself. Our eyes are so important and by adding just a few delicious and nutritious foods to our diet we can help to enhance our eye health." – Chef Kate McAloon
Sweet Potato and Carrot Soup Ingredients
- 2 cups carrots (peeled and cut into 1 in. cubes)
- 3 cups sweet potatoes or yams (peeled and cut into 1 in. cubes)
- 4 cups milk
- 1 cup fresh squeezed orange juice (or from concentrate)
- 2 tbsp. frozen orange juice (concentrate)
- 1 tbsp. orange zest
- 3 tbsp. brown sugar (or honey)
- 1 1/2 tsp. salt (or to taste)
- pepper to taste
Put sweet potatoes and carrots in a medium size soup pot, cover with water and bring to a boil. Reduce the heat and simmer for about 15 to 20 minutes or until tender. Drain and cool. Fill a blender about half full with the sweet potatoes and carrots. Add some of the milk and orange juice, all the zest, OJ concentrate, brown sugar, salt and pepper. (You will need to blend the soup in 2 to 3 batches using enough milk and orange juice so your blender runs smoothly—if it is too thick, add more liquid). Blend all the ingredients well. You can either reheat or chill the soup. It is great hot or cold.
*You can also add 1/4 teaspoon cinnamon if you like.
*Yields 4 to 6 servings and will keep in the fridge for up to 3 days.
*For enhanced eye health, serve alongside a spinach salad with almonds, a sprinkle of wheat germ, hard-boiled eggs, bacon and your favorite dressing, preferably made with safflower oil.