Eating Your Way to Better Vision This Fall
Fall is here, and with it the world of pumpkin and everything pumpkin flavored. That’s why fall is one of our favorite holidays here at My Eyelab. We not only enjoy the cooler temperatures, but we love all of the delicious pumpkin recipes. They not only taste great, but they help promote eye health and protect your vision. Pumpkin contains an abundance of zinc, Vitamin A, beta-carotene and Vitamin C. These nutrients are essential in maintaining superior eye health and preventing future eye conditions and diseases.
Below are two recipes that contain Fall ingredients that promote eye health.
Rosemary Baked Chicken with Fall Vegetables
This dish will generously serve 6 people. For this dish you will need:
- 1 large roasting chicken (5-8 lbs). Make sure the chicken is rinsed, and the neck, liver and giblets are removed.
- ½ lemon
- salt and pepper
- 4-5 tbsp chopped fresh rosemary plus a 5 inch sprig
- ⅔ cup of whole grain Dijon mustard
- ½ cup olive oil
- 2 large red onions, peeled and cut into 8 wedges
- 1 ½ pounds of small turnips cut into 1 ½ inch pieces (peeled if desired)
- 1lb of sweet potato, peeled and cut into 1 ½ inch pieces
- 1lb peeled baby carrots
- 1/2 lb of white mushrooms, cleaned
- 2 cups of chicken broth (low-sodium preferred)
Once all your ingredients have been gathered, preheat your oven to 375℉. Once the oven has been set to temperature, place the chicken on a large roasting pan. Squeeze the juice on the one lemon into the chicken cavity and place the rosemary sprig, and lemon half into the cavity. Then, take a medium bowl and whisk the mustard, olive oil, and chopped rosemary. After, brush half of the mixture on the chicken (the other half of the mixture will be used later). Place chicken in the oven and baked 15 minutes for every pound. The thickest part of the chicken should read 170 degrees.
For Dessert, we’ve decided to bake up some delicious pumpkin bread. For this recipe you will need:
- 3 cups of sugar
- 1 cup of vegetable oil
- 4 eggs, lightly beaten
- 16 ounces of canned unsweetened pumpkin
- 3 ½ cups of flour
- 2 tsp of salt
- 2 tsp of baking soda
- 1 tsp baking powder
- 1 tsp nutmeg
- 1 tsp allspice
- 1 tsp cinnamon
- ½ tsp of cloves
- ⅔ cups of water
Once you’ve gathered all of your ingredients, preheat your oven to 350℉. Take 2 9×5 loaf pans, and butter and flour them, to prevent bread from sticking. In a medium bowl, mix the eggs and canned unsweetened pumpkin. In a separate bowl take the dry ingredients and combine them together. Add the water and dry ingredients into pumpkin and egg mixture, alternating between the two as you add them. Add mixture into the two loaf pans and bake for 30 – 40 minutes or until your taste tester comes out clear. Let the bread stand for 10 minutes before removing it from the pan and letting it cool. Enjoy!
The ingredients used in these dishes are proven to not only help your vision health, but they are also known to help prevent eye conditions such as cataracts, macular degeneration and visual acuity. Implementing these foods into your diet will not only nourish your body, but your eyes will thank you for providing them with essential nutrients.
- Vitamin A helps protect the surface of the eye, also known as the cornea, and is also known to lower age related macular degeneration.
- Lutein & Zeaxanthin helps reduce the risk of chronic eye diseases, including cataracts and age- related macular degeneration.
- Beta – Carotene is known to also help prevent age – related macular degeneration, dry eyes and night time blindness.
The Fall season is not only a great time to enjoy cooler weather, but it is also a great time to try some new delicious recipes, while protecting your eyes and eyesight.