My Recipe

Vietnamese Chicken Curry


16 pieces chicken drumette
9 oz onion
8 oz carrot
13 oz potato (regular or mini)
2 to 3 pieces bay leaves
1½ Tbsp garlic (minced)
1 Tbsp shallot (minced)
2 Tbsp lemongrass (finely minced)

Chicken Marinade:

2½ tsp curry powder
1/2 tsp turmeric powder
1/2 tsp cayenne pepper
1½ tsp salt
1/4 tsp sugar


4 oz water
one 14 oz (400 ml) can coconut milk
1 Tbsp fish sauce
1/2 tsp chicken broth mix
1/4 tsp sugar


  1. Add marinade to chicken. Set aside for about 1 hour.
  2. Cut onion into wedges.
  3. Cut carrot into 1/2-inch diagonal slices (or chunks)
  4. For regular potato: Peel and cut potato into big chunks. Soak in cold water for 20 minutes (change water after 10 minutes). Drain before using.
  5. For mini potato: Wash and scrub skin only.
  6. Heat wok or Dutch oven. Add 2 Tbsp oil. Sauté garlic, shallot and lemongrass for 30 seconds. Add chicken. Sear the meat slightly. Add seasoning, carrot, onion and bay leaves. Bring to a boil. Reduce heat to medium. Cook for 5 minutes, stirring occasionally. Add potato. Cook for another 10 minutes or until potato and carrot are tender, chicken is cooked through and sauce is slightly thickened. Skim off excess oil floating on the surface, if any, before serving. Serve with cooked long grain rice or crusty French bread.

Nutrition value for two drumettes:

Calorie 231, Fat 15.3 g, Carbohydrate 16 g, Fibre 2 g, Sugar 4 g, Cholesterol 23 mg, Sodium 740 mg, Protein 8 g.

What’s for Lunch?

Japanese Set Lunch

The Menu

  • Hamburg of Ground Pork, Tofu, Soybean, Sesame, Hijiki, Carrot, Yam and Euglena from Ishigaki served with Assorted Steamed Vegetables.
  • Soup of Bonito Broth with Gin-an and Leek
  • Steamed Tofu
  • Pickles

Age-Related Macular Degeneration

Megan Tempest, RD wrote in Today’s Dietitian ….

What Is AMD?

AMD is a disease that gradually destroys the macula, a small region in the center of the retina—a light-sensitive layer of tissue that lines the inner surface of the back of the eye—that contains millions of light-sensing cells known as photoreceptors responsible for clear central vision. AMD usually doesn’t affect peripheral vision.

“What is significantly impacted by macular degeneration is facial recognition and reading. Those are the big complaints we hear from people with the disease,” says Jennifer Kaldenberg, MSA, OTR/L, SCLV, FAOTA, an occupational therapist and clinical assistant professor at Boston University Sargent College of Health & Rehabilitation Sciences and an adjunct faculty member at the New England College of Optometry & New England Eye Institute, who specializes in working with adults with vision impairment.

To simulate the central blindness caused by advanced AMD, Kaldenburg suggests placing your fist at the bridge of your nose, so that everywhere you look you’re viewing a blind area. “Getting around, walking, and being safe in your mobility generally isn’t an issue with AMD,” she says, “but activities that require reading or seeing people’s faces are difficult. For instance, if someone is being sarcastic with their facial expressions, nodding their head, or making other facial gestures, the person with AMD may not see them. That person may become socially isolated because they miss those social cues and therefore feel uncomfortable in social situations.”

There are two different forms of AMD: dry and wet. Dry AMD is divided into three stages: early, intermediate, and advanced. Dry AMD is the more common form, affecting approximately 90% of those with the disease. It’s characterized by its slow degeneration of the macula and therefore its slow progression to vision loss, preventing many individuals from experiencing significant symptoms. However, for a smaller percentage of people, dry and wet AMD does progress to an advanced stage. The wet form almost always leads to severe vision loss because it causes swelling and rapid damage to the macula and possibly scarring of the retina. Wet AMD always starts as dry AMD. In fact, dry AMD can transition to wet AMD at any time without notice.

The vision loss AMD causes is irreversible, but if it’s detected early by a comprehensive dilated eye exam, patients can begin retinal treatments to slow the progression of the disease.

AMD Risk Factors

According to the National Eye Institute, AMD risk factors include the following2:

  • Age: Adults aged 50 and older are at increased risk of AMD, and that risk continues to rise with age.
  • Genetics: Patients with a family history of AMD are believed to have an increased risk of developing the disease.
  • Smoking: People who smoke are said to be twice as likely to develop AMD as nonsmokers.
  • Race: Whites are significantly more likely to develop AMD than people of African descent.

[ …. ]

Key Nutrients for Eye Health

Lutein and Zeaxanthin

These two nutrients are found in high concentrations in the macula, a small region in the center of the retina—a light-sensitive layer of tissue that lines the inner surface of the back of the eye—that contains millions of light-sensing cells known as photoreceptors responsible for clear central vision. Lutein and zeaxanthin act as antioxidants, protecting the eye from environmental damage caused by smoking, pollutants, and sun exposure.

Food sources: Dark, leafy, green vegetables such as spinach, kale, and collard greens. It’s found in lesser amounts in broccoli, Brussels sprouts, corn, romaine lettuce, peas, and eggs.

Omega-3 Fatty Acids

These polyunsaturated fatty acids support eye health by preventing arterial plaque buildup and also reducing inflammation and blood vessel and cell damage.

Food sources: Cold-water fish high in both DHA and EPA, such as wild salmon, herring, sardines, tuna, or cod liver oil. Plant-derived omega-3 fats are found in flaxseeds, walnuts, and dark green, leafy vegetables.


Zinc plays a role in bringing vitamin A from the liver to the retina to produce melanin, the protective pigment in the eyes. Zinc is concentrated in the retina as well as the vascular tissue layer underneath the retina.

Food sources: Red meat, seafood, poultry, pork, oysters, eggs, nuts, tofu, baked beans, wheat germ.

Vitamin C

Vitamin C is actively concentrated in eye tissue and supports the health of ocular blood vessels.

Food sources: Citrus fruits, including oranges, lemons, limes, and grapefruits, as well as red peppers, tomatoes, and spinach.

Vitamin E

Vitamin E is an antioxidant for the eye, protecting it from environmental damage and free radicals that harm healthy eye tissue. It plays a role in vital biological processes, such as DNA repair, and maintains healthy cell membranes.

Food sources: Nuts, such as almonds and peanuts, as well as sunflower seeds, vegetable oils, wheat germ, fortified cereals, and sweet potatoes.

Read the whole article at Today’s Dietitian ….

Salad with Roasted Tomato


36 cherry tomatoes (about 20 oz)
4 oz arugula leaves
3 large bocconcini, sliced


1/2 cup balsamic vinegar
1/4 cup sugar
1 tbsp olive oil


  1. Preheat oven to 350ºF.
  2. Place tomatoes on a baking sheet lined with parchment paper. Drizzle with olive oil, sprinkle with salt and pepper. Bake for 30 minutes or until golden.
  3. To make the dressing, add vinegar and sugar to a small saucepan over medium heat. Stir and cook until the sugar is dissolved. Increase heat and boil for 5 to 6 minutes or until syrupy. Remove from heat. Add oil and whisk to combine.
  4. To serve, toss arugula with some of the dressing. Arrange arugula on plates with the bocconcini, top with roasted tomatoes and drizzle with the remaining dressing.

Makes 6 servings.

Source: Donna Hay

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