Kale is one of the best foods for lutein and zeaxanthin
One of the most common green vegetables in Europe until the 1400s, raw kale has once again become a star in the garden; with more lutein than other greens, it has powerful antioxidant activity and is rich in beta-carotene, vitamin C and zeaxanthin. When chopped, kale also releases a chemical called sulforaphane, which is thought to have anti-cancer properties. This recipe is from Dr. Andrew Weil and his True Food Kitchen in Phoenix.
- Juice of 1 lemon
- 3 to 4 tablespoons extra virgin olive oil
- 2 garlic cloves, mashed
- Sea salt and freshly ground black pepper, to taste
- Red pepper flakes, to taste
- 4 to 6 cups loosely packed, sliced leaves of Italian black (lacinato, “dinosaur”, cavolo Nero) kale, with tough stems removed
- 2/3 cup grated Pecorino Toscano cheese (Rosselino variety if you can find it) or other flavorful grating cheese such as Asiago or Parmesan
- 1/2 cup freshly made bread crumbs from lightly toasted bread
Yield: 4 servings
- Whisk together the lemon juice, olive oil, garlic, salt, black pepper, and a generous pinch (or more to taste) of the red pepper flakes.
- Pour over the kale in a serving bowl and toss well.
- Add two thirds of the cheese and toss again.
- Let the kale sit for at least 10 minutes.
- Add the bread crumbs, toss again, and top with the remaining cheese.
Serving size: 1 Cup
Protein: 13 g
Fiber: 3 g
Fat: 21 g
Saturated fat: 5 g
Sodium: 650 mg
Vitamin A: 17,388 IU
Vitamin C: 142 mg
Vitamin E: 3 IU
Zinc: 1 mg
Beta-carotene: 10,349 μg
Lutein and zeaxanthin: 44,188 μg
Credit line: Recipe from Eat Right For Your Sight: Simple Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration, BY JENNIFER TRAINER THOMPSON AND JOHANNA M. SEDDON, MD, ScM. Copyright © 2015 American Macular Degeneration Foundation. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.