The Eye and Nutrition

Here at Bonner Eye Clinic, we know that achieving overall health and well-being is vital to the health of the eyes as well. It is a well-known fact that a well-balanced diet plays an extremely important role not only in maintaining the body in good health, but in supplying the body with all the nutrients in requires for correct performance. Neglecting to provide the body with the proper nutrition not only results in problems affecting the body as a whole but also the performance of important functions like your sight.

The eye is an organ of extreme importance and in order to work to the best of its ability, it must be given the right nutrients at the right doses. A good diet specifically for the eye can reduce the incidence of two sight-threatening conditions–the onset of cataracts and age related macular degeneration.

Some of the best eye-healthy superfoods you could include in your everyday diet are colorful fruits and vegetables, which are full of antioxidents and vitamins. By consuming the right amount of these foods, you may greatly reduce the risk of getting cataracts, or at least delay the onset.

Bonner Eye Clinic encourages and supports a healthy lifestyle and diet not only for its clients in the Grand Rapids and Hibbing areas but for everyone, knowing that such care and prevention can reduce the risk of vision problems in the future.

This delicious recipe below is full of nutrient-rich vegetables and fruits and would be a great way to boost your consumption of these eye-healthy foods! Try it today!

Chicken and Almond Lettuce Wraps

Ingredients

• 2 boneless skinless chicken breasts, cooked and pulled into bite-sized pieces
• 1 tbsp canola or olive oil
• 1 cup frozen peas, defrosted
• 1 orange pepper, chopped
• 2 green onions, chopped
• 1 large orange, peeled with a knife, quartered and sliced
• 1/4 c sliced almonds
• 1/4 c fresh cilantro leaves, chopped
• Leaf lettuce leaves, Romaine lettuce leaves or kale leaves, washed and dried completely

Dipping sauce

• 4 tbsp natural almond butter (or natural peanut butter)
• 2 tsp rice vinegar
• 4 tsp soy sauce
• 3 tsp honey
• Dash hot sauce
• Hot water

Directions

1. Mix chicken, peas, pepper, green onion, almonds and cilantro in a bowl.
2. In a separate bowl, combine almond butter, rice vinegar, soy sauce, honey, and hot sauce
3. Add 2 tbsp hot water and stir well. If sauce is too thick, add another tablespoon hot water. Continue until the sauce has the consistency of a thick salad dressing.
4. Use 2 tbsp of the sauce as a dressing for the chicken mix. Toss gently to combine.
5. Separate remaining dipping sauce into an individual bowl or ramekin for each person.
6. Spoon chicken mixture into a lettuce or kale leaf and fold. Enjoy with the dipping sauce.

Tip: the chicken mixture can be refrigerated for up to two days. Serve cold or warm.

Optional zeaxanthin boost: garnish with goji berries.

This recipe can be found at www.eyefoods.com.