The Eyes Have It ... or Need It.

Research in protecting eye health shows the importance of nutrition. Reuben Lorenson, Dr.P.H., of the Gimbel Eye Centre in Calgary, Alberta, Canada, recently summarized research primarily from the 1990s. He found links to diet with cataracts, age-related macular degeneration, diabetic retinopathy, and glaucoma. These diseases make up the leading causes of blindness in Canada, the United States, and other developed countries.

Cataracts lead the causes of blindness around the world. The studies indicate that the risk of developing cataracts is considerably reduced by eating three and a half servings of fruits and vegetables daily. The reason is not known, but the best guess is that vitamin C may protect against oxidative damage. Levels of the vitamin are 20 times higher in the eye than in the blood.

Consuming vitamin E, another powerful antioxidant, also greatly reduces the risk of a cloudy lens. Good sources of each are fruits and vegetables. Vitamin E, a fat-soluble vitamin, is also found in vegetable and seed oils and whole grains.

Age-related macular degeneration (ARMD) is the leading cause of legal blindness in those over 65 years of age in Canada, the U.S., and developed countries. It is the major cause for losing one's driver's license and the ability to read. Since there is no known treatment, prevention is crucial.

The exact cause of the disease has not been identified, but lack of dietary factors seem related to increased risk. Those who include the carotenoids, lutein, and zeaxanthin in the diet appear to be at less risk for ARMD. Food analyses to date have shown spinach, kale, parsley, collards, cress, and guava juice have large amounts of these protective antioxidants. Add corn, red and yellow bell peppers, oranges, red seedless grapes, and honeydew to the list.

Diabetic retinopathy is the leading cause of new blindness in all age groups in the United States and Canada. Blood vessels are damaged by high blood glucose levels over time, so that the risk of blindness in untreated diabetes is 25 times greater for blindness than in the general population. Diet is part of the triad for treating diabetes (exercise and medication are the other two components).

Glaucoma causes blindness in approximately 9-12 percent of the cases in the United States. This disease is the result of the degeneration of nerves carrying messages from light receptors to the brain. An elevated intraocular pressure may cause this slow degeneration. A second cause could be free radicals and the damage they cause to arteries. Nutrition (10-25 percent fat diet) and exercise (walking two miles or 30 minutes a day) have been shown to lower the pressure. A diet including five servings of fruits and vegetables a day is recommended to decrease free radicals.

Cardiovascular disease, the leading cause of death in Canada and the United States, is related to other eye diseases that result in loss of vision. Atherogenic diets, known to damage heart vessels, probably are damaging to the vessels supplying blood to the eyes as well. The recommendations to lower total fat, especially saturated fat, and cholesterol and to include antioxidants in the diet are good for the eyes, too.

Sound recommendations for healthy eyes include stopping smoking, having regular exercise, and eating nutritious food. Choose foods with little fat or cholesterol and plenty of the antioxidants--carotenoids (especially lutein and zeaxanthins), and vitamins C and E. Try raw fresh fruits and vegetables, just washed and sliced. The flavors are wonderful. Add a dip recipe with them for variety on occasion. The following recipes will add zippy tastes, intriguing textures, tantalizing flavors, brilliant colors, plus beaucoup antioxidants to your eye-protecting menus. Bon appetit!

BUTTERMILK HERB DIP

1        cup nonfat sour cream
1/4      cup buttermilk
2        T. chopped fresh parsley
1/2      t. dillweed
1/4      t. salt
1        clove garlic, minced

In a medium-sized bowl, stir all ingredients together. Cover; refrigerate 1 hour to blend flavors. Garnish as desired. Serve with fresh vegetable sticks, coins, or flowerettes (celery, carrot, cucumber, or zucchini cut in sticks or circles; cauliflower or broccoli flowerettes; bell pepper slices may be used). Yield: 1 1/4 cups. Calories per 2 tablespoons: 45; protein: 1 gram; carbohydate: 1 gram; fat: 4 grams; cholesterol: 2 milligrams.

FRESH VEGETABLE HORS
D'OEUVRE CHEESECAKE

Pastry:
1 1/2    cups sifted all-purpose flour
2        T. grated Parmesan cheese
1/4      t. salt
1/2      cup margarine
1        egg, lightly beaten
3-4      T. cold water

Filling:
1 1/2    cups ricotta cheese
1        cup firm tofu (drained and mashed)
1/3      cup fat-free mayonnaise
1        T. finely chopped shallots
1        clove garlic

Vegetable suggestions:

Sliced cherry tomatoes; sliced mushrooms; sticks of green pepper, celery, carrots, or zucchini; sliced green onion; chopped hard-boiled egg; sliced black or green olives

Prepare pastry by stirring together flour, Parmesan cheese, and salt in a medium-sized bowl. Cut margarine into the flour mixture until it is crumbly. Stir in egg, and add water to just moisten the mixture. Form a ball; cover with plastic wrap and refrigerate for 1 hour. Preheat oven to 425 [degrees] F. Roll out the dough on a lightly floured surface to a 12-inch circle. Fit into a 9 1/2 or 10-inch tart pan with a removable bottom. Prick the bottom of the pastry with a fork. Bake the crust for 12 to 15 minutes or until light golden brown. Cool crust on a wire rack.

To prepare filling, combine ricotta cheese, tofu, mayonnaise, shallots, and garlic in a blender or food processor. Process until smooth. Spread mixture into a pastry shell using a spatula. Cover with plastic wrap and chill at least 2 hours or overnight.

When ready to serve, arrange washed, sliced, and prepared vegetables in concentric circles on top of cheese/ tofu mixture. Cut into wedges to serve. Serves: 12. Calories per serving: 227; protein: 9 grams; carbohydrate: 15 grams; fat: 14 grams; cholesterol: 30 milligrams. (Add 25 calories and 2 grams protein per serving for each 1/2 cup vegetables.)

CHEESE ENCHILADAS
WITH CHILI

1        cup chopped onion
2        cloves garlic, minced
2        T. olive oil
1        14-ounce can Italian-style tomatoes
1/4      t. cumin
1/4      t. salt
1        19-ounce can kidney beans,
           undrained
1        12-ouncecan corn niblets, drained
2        T. chopped green chilies
1        8-ounce container ricotta cheese
2        cups shredded Monterey Jack
           cheese
10       5-inch corn tortillas

In a large skillet, saute the onion and garlic in 1 tablespoon olive oil. Add tomatoes, cumin, and salt. Simmer while breaking tomatoes with a wooden spoon. Add beans, corn, and half of the chilies. Simmer for 15 minutes; stir occasionally. Lightly oil a 13" x 9" x 2" baking pan. Spoon chili into the pan. In a small bowl, combine the ricotta cheese and 1 1/2 cups of the Monterey Jack cheese and the remaining chilies. In a small skillet, heat 1/2 teaspoon of the oil. Add a tortilla and soften briefly, turning once. Remove the tortilla to a work surface. Spoon 2 tablespoons of the cheese filling down the center of the tortilla. Roll the tortilla up to enclose the filling; place seam-side down on the chili. Repeat with the remaining tortillas and filling. Sprinkle any remaining cheese on top. Preheat oven to 375 [degrees] F. Bake for 30 minutes or until heated through. Serves: 10. Calories per serving: 271; protein: 12 grams; carbohydrate: 37 grams; fat: 9 grams; cholesterol: 17 milligrams.

SPECIAL SPINACH

1        package frozen chopped spinach
1        clove garlic, crushed
1        t. sesame oil
1        T. soy sauce
1        T. sesame seeds
1        t. lemon juice
1/8      t. salt

Thaw spinach; steam it 3 minutes in a small pan; drain the liquid. In a small skillet, saute garlic in oil until softened. Add spinach and remaining ingredients; heat through. Serves: 4. Calories per serving: 45; protein: 3 grams; carbohydrate: 5 grams; fat: 2 grams; cholesterol: 0 milligrams.

CHINESE VEGETABLE BAKE

8        cups or 1 bunch of chopped celery
           (cooked 10 minutes and drained)
1/4      t. salt
1        can mushroom soup
1        can water chestnuts
1        small can pimientos
1        cup mushrooms, sliced
1        cup bean sprouts, rinsed
1        cup bread crumbs or Chinese
           noodles
         slivered almonds (optional)

Mix all ingredients together except the crumbs or noodles. Put one half of the crumbs or noodles on the bottom of an oblong casserole dish. Add the celery mixture, then the remaining crumbs. May top with slivered almonds before baking. Bake 25-30 minutes at 350 [degrees] F. Serves: 12. Calories per serving: 68; protein: 2 grams; carbohydrate: 13 grams; fat: 1 gram; cholesterol: 0.2 grams.

CHEF SALAD

2        slices vegetarian-style turkey,
           chicken, salami, or beef
2        cups torn Romaine greens
1/2      hard-boiled egg cut into wedges
3        tomato wedges
2        T. shredded low-fat cheese
3        red pepper rings
2        T. salad dressing

Cut meat alternative slices into strips. Wash and dry greens. Place greens in a serving bowl. Arrange the strips, egg, and tomato wedges on top; sprinkle with cheese, and garnish with red pepper rings. Drizzle with dressing. Serves: 1. Calories per serving: 193; protein: 14 grams; carbohydrate: 6.5 grams; fat: 12 grams; cholesterol: 123 milligrams.

SALAD DRESSING

2/3      cup olive oil
1/3      cup lemon juice
2        cloves garlic, minced
1/8      t. basil
1        t. salt

Stir together all ingredients. Store unused portion in the refrigerator up to 3 to 4 weeks. Yield: 1 cup. Calories per tablespoon: 80; protein: 0.04 grams; carbohydrate: 0.6 grams; fat: 9 grams; cholesterol: 0 milligrams.

STRAWBERRY SMOOTHIE

1        cup orange juice
1/2      cup frozen strawberries
1/3      frozen banana
1/4      t. vanilla
1/2      cup frozen vanilla yogurt

Place all ingredients in a blender. Process for 20 to 30 seconds or until the mixture is of a desired consistency. Yield: 1 cup. Calories per serving: 280; protein: 6 grams; carbohydrate: 62 grams; fat: 2 grams; cholesterol: 2 milligrams.

FRUIT DELIGHT

1        double pastry crust
1        small can frozen orange juice
           concentrate
4        T. cornstarch
2        bananas, sliced
1        quart strawberries, halved
1        cup blueberries
1        cup strawberry yogurt

Bake the pastry crust in a pizza pan per directions, and set aside when done. Mix the orange juice as directed on the can. Dissolve cornstarch in juice; heat to thicken. Cool. Just prior to serving, slice bananas into the thickened juice. Pour into cooled piecrust. Place the strawberry halves in concentric circles around the pie crust on top of the orange juice mixture. Sprinkle with blueberries. Top with a dollop of yogurt. Serves: 8. Calories per serving: 228; protein: 4 grams; carbohydrate: 36 grams; fat: 8 grams; cholesterol: 1 milligram.

Pineapple Salsa

1        20-ounce can crushed pineapple,
           undrained
1/2      cup minced red bell pepper
1/4      cup minced green bell pepper
1        T. minced green onion
1        T. minced cilantro leaves
1        T. diced green chilies
1        t. grated lime peel

Drain 1/2-cup juice from the pineapple. (Use drained juice for beverage.) Combine remaining undrained pineapple and remaining ingredients in a small bowl. Serve at room temperature, or refrigerate until slightly chilled. Serve with tortilla chips. Yield: 2 cups. Calories per 2 tablespoons: 10; protein: 0.2 grams; carbohydrate: 3 grams; fat: 0.04 grams; cholesterol: 0 milligrams,

Blueberry
Shake

1/2      cup chocolate milk or
           soymilk
1/3      cup fresh or frozen
           blueberries
1/4      t. vanilla
1/2      cup frozen vanilla
           yogurt

Place all ingredients in a blender. Process for 20 to 30 seconds, or until the mixture is of a desired consistency. Yield: 1 cup, Calories per serving: 213; protein: 8 grams; carbohydrate: 40 grams; fat: 3 grams; cholesterol: 35 milligrams.

Steamed
Brussels Sprouts

2        pounds brussels sprouts
3        strips of Worthington Stripples
1        t. olive oil
3/4      cup chopped carrots
3/4      cup chopped celery
3/4      cup chopped onion
1/4      cup water
1/8      t. salt

Wash brussels sprouts; core and separate leaves of each bulb. In a large skillet, crisp Stripples in oil. Remove Stripples from pan; cool and crumble. While Stripples cool, lightly brown carrots, celery, and onion in a pan; stir to prevent excessive browning. Add 1/4-cup water; cover, and steam for 5 minutes. Add brussels sprout leaves; steam for 5 minutes or until leaves are wilted. Salt and serve. Serves: 10. Calories per serving: 48; protein: 2 grams; carbohydrate: 9 grams; fat: 2 grams; cholesterol: 0 milligrams.

Use other fresh fruits as desired: kiwi, sliced oranges or grapefruit, melons, raspberries, apricots, grapes, pineapple, peaches, or nectarines. Those that turn brown when sliced may be stirred into the thickened juice.

Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., writes from the Department of Nutrition and Dietetics, School of Allied Health Professions, Loma Linda University, Loma Linda, California.