Jessica G. is a member of VSP's Corporate Public Relations team.
Every day, we hear about the latest “super food” that does everything from promoting weight loss to honing your memory. While nutritional fads may come and go, some foods do contain specific vitamins and antioxidants that help prevent eye diseases and promote overall eye health.
One of my favorites: the avocado. Beyond its inherently delicious flavor and buttery-smooth texture, the flesh of the avocado contains high levels of vitamins C, B6, and E, as well as the crucial antioxidant, Lutein. Lutein helps to reduce the risk of eye conditions, such as macular degeneration and cataracts. Beyond its abundance in avocados, lutein can also be found in fruits and veggies with brightly-colored flesh, or in dark leafy greens.
Avocados can be an acquired taste. Even though I’m a native Californian and have had access to exceptional produce my whole life, I’ve only learned to love the avocado somewhat recently. For those who haven’t yet embraced this ugly duckling of the fruit world, here’s a quick, easy, and delicious introduction to the avocado: guacamole, my style.
Guacamole a la Jessica
Ingredients:
- 2 large, ripe, avocados (they’re ripe when the flesh is soft, just give it a gentle squeeze)
- 1/4 of a small red onion
- handful of fresh cilantro, well washed and de-stemmed
- medium-sized clove of garlic
- 1 roma tomato
- 1/2 jalapeño (you can adjust the amount to suit how spicy you like your food; this can be left out altogether if you’re not a fan of heat)
- 1 lemon
- salt to taste
Making the magic happen:
- Cut the avocados in half, working the knife around the pit. Separate the halves, and use a knife to make cross-hatch cuts through the flesh; avoid cutting through the skin. Use a spoon to scoop out the avocado and put it into a medium bowl.
- Using a fork, gently mash the avocado to the desired consistency.
- Dice the onion, cilantro, garlic, and tomato, and add to the bowl with the avocado.
- Dice the jalapeño. If you want the end result to be spicier, use all of the seeds and inner white membranes. For a milder effect, remove the seeds and membranes. NOTE: To protect you from the burning effect of the pepper, you may want to wear gloves; at a minimum, be sure not to touch your face or eyes until your hands are jalapeño-free.
- Squeeze the juice of the lemon into the bowl, taking care not to let any seeds fall in.
- Salt to taste and give it a big stir.
- Enjoy guacamole slathered on tortilla chips, a sandwich, or on a spoon.
Who knew that eating “eye healthy” could be so tasty?
(and for those of you watching your fat intake: yes, avocados have a high fat content, but it’s the good stuff: mono-unsaturated… and everything in moderation!)
These recipes sound gooood. I used to stick my avocado in a blender whole, just like the Carl’s Jr commercial.
You know, I have been meaning to ask this for a while and since we’re on the topic of food in relation to vision this seems like as good a time as any: Is sugar (aka sucrose) better for you in soda form than corn syrup (aka fructose)? I was under the impression that sodas such as Pepsi throwback were better for your eyes because sucrose promotes healthy cell reproduction and is less linked with cataracts, but I could be wrong.
PS try guacamole ala Studdavich sometime. It’s avacados, tomatoes, lemon and lime juice, bit of chopped onion, dash of cayenne, cilantro, dash of red robin’s special seasoning, and some finely ground carrots for texture. And because I’m awful at math i don’t use measurements so it is different every time. It’s bomb!
Hmm… your query about sucrose vs. fructose is out of my (very basic) level of knowledge — but it’s a great question for your eye doctor.
I did stumble across this article that addresses sugar addiction and it mentions the tie to cataracts: http://www.medical-library.net/content/view/84/41/. Interesting reading. (and thanks for sharing your recipe!)
No you didn’t! (really, please tell me you didn’t?) That is a crime against avocados! I recommend my approach!