red and green cabbage

Why Cabbage is Good for Eye Health

You’ll find cabbage on the Gold Coast in green and purple, with many different types on offer. The cabbage is a leafy vegetable belonging to the Brassica family. Some other notable vegetables in this family are broccoli, cauliflower, brussel sprouts and bok choy. Many of you will be eating these in your daily meals and are quite popular here in Australia. One of the good things about cabbage is it can be eaten cooked or raw and it is so easy to prepare.  Cabbage is rich in phyto-nutrient anti-oxidants and is good to include in your diet as it has important nutrients for your eye health.

Cabbage is packed full of Vitamin C, which is important for eyes and may reduce the risk of cataracts and macular degeneration. Vitamin C is important in helping the body form and maintain connective tissue and collagen, and in maintaining healthy blood vessels, including the delicate capillaries present in the retina.

crispy skinned salmon with asian coleslaw

Crispy Skinned Salmon with Asian Coleslaw

Our recipe this week is super easy and a great one of your health. It is for one person so it’s a great one if you are needing a quick meal without any leftovers when  you are eating on your own. If you missed our previous posts on salmon you can find them here (Salmon-1 / Salmon-2). Salmon is highly recommended for macular degenerationdry eyes and cataracts.  The high levels of Omega-3 fatty acids in salmon aids in the prevention of macular degeneration (AMD) and dry eyes. Selenium, when combined with cartenoids and Vitamins C and E, may reduce the risk of AMD, is also found in salmon. Furthermore, salmon contains Vitamin D, another great one for reducing the risk of macular degeneration.  Additionally, salmon is a great source of niacin which helps reduce the risk of cataracts.

Ingredients:

  • 150g salmon fillet, skin on
  • 1 Tablespoon extra virgin olive oil, or coconut oil
  • Salt & pepper, to taste
  • 1/2 cup red cabbage, shredded
  • 1/2 cup green cabbage, shredded
  • 1 medium carrot, julienned
  • 1 spring onion, (green part only), sliced lengthways
  • 1/2 red chilli, thinly sliced

Dressing:

  • 1 Tablespoon soy sauce or tamari
  • 1/2 teaspoon sesame oil
  • 1/2 teaspoon fresh ginger, finely grated
  • Juice of 1/2 a lime

How to Make in a Few Easy Steps:

  1. Mix all dressing ingredients together until well combined. Set aside until needed.
  2. Heat oil in a non-stick fry pan over medium-high heat and season both sides of the salmon to taste.
  3. Once the pan is hot, place the salmon skin down first and press down firmly and evenly. (Tip: weight down fish with heavy bowl or plate).  This ensures skin is crispy, not soggy.
  4. After 4-5 minutes. turn and continue to cook for another 4-5 minutes. Prepare the cabbage, carrot, spring onion and chilli and toss with the salad dressing. Arrange on a plate and top with salmon.

Serving suggestion: Slice the salmon and toss through the salad with 1/2 chopped avocado and handful of cashew nuts.

Original recipe from the book, “Life’s too short for diets” by Nicole Joy, which features over 100 healthy recipes.

Life's Too Short for Diets by Nicole Joy

Every Thursday, our Envision Optical blog brings you ‘Nutrition Thursday’ – news about nutrition for your eye health. Keep an eye on our Facebook page and like us to receive the reminders once they are posted. Each week we also include a delicious recipe for you to make: www.facebook.com/envisionoptical

Envision Optical on Facebook - Gold Coast Optometrist