Almost every week you can read about nutritionally healthy foods that are good for the mind and the body. And research has shown time and time again that many vitamin and anti-oxidant-rich foods are essential for maintaining healthy vision. Recent studies are further proof that you can slow or even prevent diseases such as macular degeneration by eating foods such as fatty fish (see article below), nuts, certain fruits and vegetables, and leafy greens. It's easier than you think to include many eye-healthy ingredients in your diet. We think you'll love this delicious meal so much, you'll forget that it is a great way to protect your vision. Enjoy!
Grilled Salmon over Sautéed Spinach with Raisins and Walnuts
Grilled Salmon
1) Prepare marinade by mixing garlic, light olive oil, herbs, salt, pepper, lemon juice and parsley. Place salmon fillets in a dish or plate, and cover with the marinade. Marinate in the refrigerator for about 1 hour, turning occasionally.
2) Preheat grill to high heat. Place the salmon on the grill to sear and turn down heat to medium—do not turn until your spatula can easily slide under the fish—usually at least three minutes depending on the thickness of your fish. Grill on the other side for an additional 3-5 minutes until the fish is opaque throughout when tested with the tip of a knife.
Spinach with Raisins and Walnuts
Wash spinach thoroughly, drain and pat dry.
1) In a dry pan, over medium heat, toast the chopped walnuts by tossing lightly until they turn golden brown. Be careful not to burn them. Remove from the pan when toasted and set aside.
2) In a large skillet, heat the olive oil. Add the spinach and garlic and sauté lightly for 2 minutes. Spinach will shrink dramatically (drain off liquid if necessary). Add raisins and walnuts and toss. Sprinkle with salt and fresh ground pepper to taste.
3) For a beautiful presentation, serve salmon over spinach.
For the perfect eye-healthy finish to this meal, enjoy antioxidant-rich Strawberries and Blueberries with non-fat vanilla yogurt for dessert.
To read more about the role of nutrition and AMD, visit
www
.amdalliance.org/information/basicfacts/roleofnutrition.php
