Healthy Filipino Recipes for Those with Glaucoma
Individuals with glaucoma need a holistic approach to manage their condition, and diet is a significant part of this equation. In this article, we’ll explore a variety of nutritious and delectable Filipino recipes that provide the key nutrients crucial for supporting eye health.
Eye Health and Glaucoma
Glaucoma is a progressive eye disorder that damages the optic nerve, leading to vision loss if left untreated. One way to manage glaucoma and ensure your eyes remain as healthy as possible is through nutrition. Certain nutrients such as Vitamins A, C, E, and zinc play a vital role in supporting eye health and preventing oxidative damage.
Recipe Selection Criteria
The carefully selected recipes in this article are not only rich in flavors inherent to Filipino cuisine but are also packed with natural ingredients, low in harmful saturated fats, and high in antioxidants.
Healthy Filipino Recipes
Recipe #1: Laswa with Malunggay
- Ingredients: Malunggay leaves, okra, string beans, squash, shrimps, onions, and garlic.
- Procedure: Sauté onions and garlic, then add shrimps. Add water and the remaining ingredients, simmer until vegetables are cooked.
This soup is a powerhouse of Vitamin A and C, both potent antioxidants, thanks to malunggay and squash.
Recipe #2: Maja Kalabasa
- Ingredients: Squash, cornstarch, coconut milk, brown sugar.
- Procedure: Create a squash puree, mix with other ingredients, and cook over medium heat while stirring continuously until it thickens.
Maja Kalabasa is a unique dessert that’s not only delicious but packed with beta-carotene from the squash!
Recipe #3: Ginisang Pechay with Tokwa (Sauteed Bok Choy with Tofu)
- Ingredients: Bok choy, tofu, garlic, onions, tomatoes, soy sauce, and pepper.
- Procedure: Sauté all ingredients together and season as necessary.
This simple dish incorporates tofu – a good source of zinc, which is beneficial for eye health.
Recipe #4: Sinigang na Bangus sa Bayabas (Milkfish Soup in Guava Broth)
- Ingredients: Milkfish, guava, mustard greens, tomatoes, onions, and fish sauce.
- Procedure: Boil guava in water, mash, and strain. Add the remaining ingredients and simmer until fish is cooked.
The guava in this traditional soup provides a good dose of Vitamin C.
Recipe #5: Utan Bisaya (Visayan Vegetable Soup)
- Ingredients: Squash, malunggay, okra, eggplant, string beans, and alamang.
- Procedure: Boil vegetables in water with alamang until cooked.
Utan Bisaya is a nutrient-rich soup, particularly high in vitamins A and C.
Additional Tips for Supporting Eye Health
Additionally, don’t forget the importance of regular eye check-ups to monitor your condition. As well as a healthful diet, incorporate regular exercise, adequate sleep, and proper hydration into your daily routine to support overall health, including your eyes.
Each of the featured Filipino recipes is teeming with flavors and packed with health benefits for those with glaucoma. Embrace one or all of these recipes on your voyage to healthier eyes – your body will thank you, and your palate will be left eager for the next meal!