National Nutrition Month Day 16: Eat Right For Your Sight

National Nutrition Month Day 16: Eat Right For Your Sight

Eat Right for Your Sight Cover


For day 16 of National Nutrition Month, the theme is eye health. As my father is an eye surgeon and macular degenration runs on my mom’s side of the family, I wanted to give my brother and sister-in-law to be, Gena, a book filled with recipes for eye health. This cookbook is filled with fabulous recipes, which contain foods that help keep eyes healthy and help prevent macular degeneration. I am also the nutrition partner for the American Macular Degenration Foundation (AMDF) who put together this delicious cookbook which is available on their website. The AMDF was kind enough to share a recipe from their cookbook for Spicy Udon Noodles.


eat right for your sight.spicy udon noodles

Spicy Udon Noodles
Serves 4

Zest and juice of 1 orange
2 tablespoons hoisin sauce
1 tablespoon low-sodium soy sauce
1 tablespoon Asian chili paste
1-1/2 tablespoons sugar
1-1/2 tablespoons rice wine vinegar
1 tablespoon toasted sesame oil
1 tablespoon canola oil
1-1/2 tablespoons minced garlic
1-1/2 tablespoons minced fresh ginger
6 cups mixed cut raw stir-fry vegetables (broccoli, bok choy, zucchini, onion, scallion, red bell peppers, carrots)
3 cups cooked udon noodles (9 ounces dry)
1/4 cup freshly chopped basil leaves
1/4 cup freshly chopped mint leaves
1/4 cup freshly chopped cilantro leaves
2 tablespoons chopped dry-roasted peanuts, for garnish

Combine the orange zest and juice, hoisin sauce, soy sauce, chili paste, sugar, and vinegar in a bowl; set it aside. Combine the sesame oil and canola oil in a small bowl.

Heat 2 teaspoons of the oil mixture in a skillet over high heat. Add the garlic and ginger and stir-fry until they begin to color, about 2 minutes. Add the mixed vegetables and stir-fry until crisp-tender, 1 to 2 minutes. Add the noodles and reserved sauce. Cook for 1 minute. Add the basil, mint, and cilantro; toss to mix. Serve hot; garnish with the peanuts.
Serving size: 3 cups
Nutritional Profile: Calories: 453; Protein: 14 g; Fiber: 7 g; Fat: 11 g; Saturated fat: 1 g; Sodium: 608 mg; Vitamin A: 1,245 IU; Vitamin C: 41 mg; Vitamin E: 1 IU;
Zinc: 1 mg; Beta-carotene: 93 μg; Lutein and zeaxanthin: 170 μg

 Recipe from Eat Right for Your Sight: Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration, copyright © American Macular Degeneration Foundation, 2015. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.

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