People who eat spinach, collard greens, kale and other dark green, leaf vegetables five or six times a week have about 43 percent lower risk for macular degeneration than those who eat it less than once a month, according to a large study in Massachusetts.
Apparently the carotenoids that they contain, zeaxanthin and lutein are believed to block the effects of free radicals in the outer retina of the eye, preventing them from damaging healthy eye tissue.
BRAISED KALE OR COLLARD GREENS
Kale & Collard greens are excellent sources of calcium and beta-carotene.
Their flavor is robust and delicious, especially with garlic. Young tender greens have the best flavor.
Recipe:
1 medium-size bunch kale or collards (about 8 cups chopped)
½ cup water
¼ teaspoon salt (may be omitted if you use broth instead of water)
2-3 medium-size garlic cloves minced
Method to Cook:
Rinse greens and remove stems. Chop leaves into bite-size pieces. In a large pot or skillet, heat the water and salt to a simmer. Add garlic. Cook 30 seconds, then add greens. Toss to mix, then cover and cook over medium heat—stirring occasionally—for about 5 minutes, or tender.
Per ½ cup: 27 calories, 2 G Protein, 5 G Carbohydrate, O gram fat, 106 MG SODIUM
You can add other herbs to flavor the vegetable if you like.
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