Jennifer Trainer Thompson, Johanna M. Seddon, MD, ScM
The Experiment Publishing
February 2015
$24.95/trade paperback
ISBN: 978-1-6151-9249-6
Jennifer Tra
iner Thompson is the author or coauthor of 16 books, including three James Beard Award–nominated cookbooks. A journalist for over 20 years, Jennifer has written about science, food, art, and lifestyle for The New York Times, Travel & Leisure, Omni, Discover, and more. She excels at making complex scientific information accessible for the general reader.
Johanna M. Seddon, MD, ScM, is a professor of ophthalmology at Tufts University School of Medicine, and the founding director of the Ophthalmic Epidemiology and Genetics Service at the New England Eye Center, Tufts Medical Center. Her research has earned numerous awards and honors. The American Macular Degeneration Foundation is a nonprofit, publicly supported organization working to prevent AMD and discover a cure.
More than 10 million Americans suffer from age-related macular degeneration (AMD)—many unable to drive, read, or recognize their children’s faces. AMD is the leading cause of blindness in people over age 60, and we don’t yet have a cure. But it is possible to protect yourself—and it’s never too early to start.
Research shows that a diet rich in good nutrients for eye health (such as beta-carotene, lutein, omega-3 fatty acids, and vitamin C) may delay the onset and progression of AMD. EAT RIGHT FOR YOUR SIGHT—a collaboration between the American Macular Degeneration Foundation, cookbook author Jennifer Trainer Thompson, and noted ophthalmologist Dr. Johanna M. Seddon—harnesses the power of these key nutrients with 85 inspiring, creative recipes for every meal.
Set in large, accessible print, Eat Right for Your Sight is an invaluable resource for anyone concerned about their eyesight. Guarding your eye health is easier—and tastier—than ever!
Serves 4
A hit with guests at the Lake Austin Spa Resort in Texas, this dish has just enough heat to get your attention. This mosaic of multicolored vegetables—good for cancer prevention, heart health, and eye health—is doused in a pungent sauce before being tossed with fresh herbs.
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.
Nutritional Profile
Serving size: 3 cups
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
Serves 4-6
Kale turns an ordinary white bean soup into a lutein and zeaxanthin powerhouse. (As a rule, the darker the green, the higher the lutein.) As an alternative, add 6 to 8 ounces of chopped smoked sausage, such as andouille or chorizo, for a meatier dish with a kick.
2 tablespoons vegetable oil
1 1/2 cups chopped onion
1 1/2 cups chopped carrot
1/2 cup chopped celery
2 garlic cloves, finely chopped
2 teaspoons freshly chopped thyme
8 cups reduced-sodium chicken or vegetable broth
1 1/2 cups dry navy or great northern beans, soaked overnight
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
4 cups chopped kale leaves, tough stems removed
Heat the oil in a stockpot over medium-high heat. Sauté the onion, carrot, and celery for 7 to 10 minutes, or until softened. Add the garlic and sauté until fragrant, 1 minute. Add the thyme and sauté for 30 seconds. Add the broth, beans, salt, and pepper and stir to combine. Bring to a boil. Reduce the heat, cover, and simmer for 11/2 hours, or until the beans are tender, stirring occasionally. Cool slightly.
Partially purée the soup with an immersion blender or transfer half the soup to a blender or food processor and purée before adding back to the stockpot. Add the kale and cook for 5 minutes. Season to taste. Ladle into warm bowls and serve immediately.
Nutritional Profile
Serving size: 1 cup
Calories: 357
Protein: 17 g
Fiber: 19 g
Fat: 7 g
Saturated fat: 1 g
Sodium: 847 mg
Vitamin A: 14,721 IU
Vitamin C: 71 mg
Vitamin E: 2 IU
Zinc: 3 mg
Beta-carotene: 8,165 μg
Lutein and zeaxanthin: 21,329 μg
Recipes 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. www.theexperimentpublishing.com
Contact: Jennifer Hergenroeder
212-889-1659 x 14
jennifer@theexperimentpublishing.com
