Throughout Women’s Health Month, we have been reminding women that it important to make their own health a priority. And one easy way to support vision health is through nutrition. Enjoy some homemade Peanut Pad Thai – and get some of the nutrients that help prevent vision problems such as cataracts and age-related macular degeneration (AMD) – with this simple and delicious recipe.
Peanuts, although usually found in the nut aisle, are actually a type of legume (like beans). They are full of vitamin E and zinc. Just ¼ cup of peanuts provides about 10-20 percent of the daily recommendations for each of these nutrients.
Zinc is an essential mineral found in high concentration in the eyes. It helps vitamin A produce a protective pigment for the eyes. Poor night vision and cataracts (which result in cloudy, blurry vision) have been linked to zinc deficiency, so be sure to get enough zinc in your diet.
Peanuts and peanut butter are also great sources of vitamin E, an antioxidant that helps prevent cell damage from oxidative stress. Studies show that vitamin E and zinc seem to slow the progression of AMD, which destroys a person’s sharp central vision. Vitamin E can also help prevent cataracts.
Ingredients (serves 2):
Thai Peanut Sauce (¾ cup):
- ½ cup chicken broth
- 3 tablespoons soy sauce
- ¼ cup creamy peanut butter
- 1 teaspoon sriracha sauce
- 1 tablespoon brown sugar
- 4 cups chicken broth
- 4 ounces flat brown rice noodles
- 1 tablespoon grapeseed oil
- 1 egg
- 2 large garlic cloves, minced
- 1 chicken breast (0.5 ounce), cut into small pieces
- ¼ cup red pepper, diced
- ⅓ cup mung bean sprouts
- 2 tablespoons green onion, chopped
- 2 tablespoons crushed peanuts
- ½ lime, cut into wedges
- Combine sauce ingredients in a small pan. Cook over medium-low heat, stirring occasionally. Once peanut butter is melted and mixed in, turn heat to low and continue to cook, stirring occasionally, for 10 minutes or until thai peanut sauce thickens.
- Boil chicken broth in a large saucepan. Remove from burner, add noodles and soak in the hot broth for 8-10 minutes. Transfer noodles to a strainer and run lukewarm water over them to cool. Set aside.
- Add small amount of oil to a large pan (preferably a wok) on medium-low heat and scramble the egg. Transfer egg to a small bowl and set aside.
- Add a bit more oil to the same pan and saute minced garlic for a minute or two. Add chicken and cook until no longer pink inside.
- Add peppers and mung bean sprouts. Once those soften a bit, mix in eggs, noodles and thai peanut sauce.
- Divide between two plates or bowls and sprinkle with green onions and crushed peanuts. Serve with a wedge of lime.