Friday, January 9, 2009

Eat For Your Eyes and Brain Boosters

Eating For Your Eyes

I have read that people who ate two servings of fish weekly benefited 50% decrease in the risk of age related degeneration. For eye health, it is suggested your diet contains eggs, leafy greens, broccoli, winter squash and Brussels sprouts. These contain antioxidants lutein and zeaxanthin, as well as vitamin C and E, zinc and beta carotene.

Brain Boosters

If you keep your heart healthy, you are keeping your brain healthy. I’ve mentioned before how Omega 3 fatty acids and whole grains are good for your heart…but they are good for your brain and mental health too. Research shows that diets rich in Vitamin C and E are associated with lower levels of cognitive impairment in aging. Eating a lot of fruits and Vitamin C can also reduce the risk of stroke.

Keeping your mind sharp, can be as easy as Vitamins B12, C, E and folate. In the lean protein of turkey you will get Vitamin B12 and folate.

Turkey & Wild Mushroom Hash Cakes
2 cups chopped shiitake mushrooms caps (about 4 oz)
1 garlic clove, minced
2 cups chopped cooked turkey breast
2 cups mashed cooked baking potatoes
3/4 cups panko (Japanese breadcrumbs) divided
1/2 cup shredded Cheddar cheese
1/3 cup thinly sliced green onions
1 1/2 tablespoons finely chopped fresh thyme
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon canola oil

Heat large skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms and garlic to pan and saute 5 minutes. Sir frequently. Combine mushroom mixture, turkey, potatoes, 1/4 cup panko and next 5 ingredients in a large bowl. Divide mixture into 8 equal portions, shaping each into 1/2 inch think patty. Refrigerate 10 minutes. Dredge patties in remaining 1/2 cup panko.

Heat 1 1/2 teaspoons oil in large non-stick skillet over medium-high heat. Add 4 patties, cook 2 minutes on each side. Repeat with remaining patties.

Broccoli with Garlic & Red Pepper

Heat 1 tablespoon canola oil in large nonstick skillet over medium-high heat. Add 1/4 teaspoon crushed red pepper and 2 minced garlic cloves, saute 30 seconds. Add 1/2 cup water and 1 pound trimmed broccoli, saute 2 minutes. Cover and reduce heat to low. Cook 10 minutes.

Compliment recipes above with some cranberry sauce.

1 comment:

Rebecca said...

One word: YUMMMMMMY!

Thanks for sharing these! :)