Keeping vision loss or other ocular related problems at bay may be as easy as a diet change. In regards to ocular health, a recent study has suggested that people who have a high percentage of seafood in their diet have a significantly lower risk of contracting these vision problems.
The beneficial aspects of seafood, in regards to vision health, are the high level of omega-3 fatty acids. A diet high in omega-3 will decrease the risk of dry eye syndrome, vision impairment, retinal degradation, and other eye related diseases such as diabetic retinopathy, and age-related macular degradation.
Adding seafood rich in omega-3 to your weekly routine at least once a week will greatly increase your eye health. Types of fish that are high in omega-3 are wild salmon, anchovies, cod, halibut, tuna, trout, oysters and mussels. Usually wild caught varieties of these examples are better than farmed versions. Avoid frying to ensure that you get the most out of these as well.
This recipe utilizes mussels. Mussels are a great protein to add to your kitchen repertoire because they are incredibly versatile and easy to prepare. When purchasing mussels ensure that they are fresh by taking a quick look to see if all the shells are closed, and there is not a strong fishy smell.
Pasta with Mussels and Pumpkin Seed Pesto
- 1 pound of mussels
- ½ cup of pumpkin seeds
- 4 cloves of garlic, divided 2 for pesto
- 2 tablespoons of parmesan cheese
- 1 cup of arugula
- 2 tablespoons of lemon juice
- ½ cup of extra virgin olive oil
- Roasted red peppers, chopped
- White wine
- Chili flakes
- Salt and pepper
- Prepare pasta
- Prepare the pesto: first lightly toast pumpkin seeds, and then add together garlic, cheese, arugula and lemon juice in a food processor. Pulse together and slowly add olive oil until everything is incorporated.
- Cook mussels in large sauté pan. First heat a small amount of oil in pan with chopped garlic, and ¼ teaspoon of chili flakes until fragrant.
- Add mussels to pan along with red peppers. Coat with oil add about a cup white wine and allow mussels to steam until they pop open. Once they open, they are done.
- Add pasta to pan along with pesto.
- On low heat, toss all ingredients together until covered in sauce. Garnish with arugula and Parmesan cheese.