Corkscrew pasta is the base of my pasta salad for healthy eyes, but otherwise, it bears no resemblance to the one found on salad bars and in deli cases.
Unless you dislike Italian dressing, there is nothing wrong with the ubiquitous deli pasta salad. I enjoy it when it comes as a side to my purchased sandwich. (Yes to olives!)
With fresh spinach leaves, however, Lemony Pasta Salad offers a nutrition upgrade for healthy eyes. Just like the deli version, it has sweet cherry tomato halves and capers. A creamy lemon vinaigrette glazes all the ingredients.
PASTA SALAD FOR EYE HEALTH? REALLY?
Because this pasta salad has plenty of raw spinach leaves, it really does benefit eye health.
Of course, spinach is a good source of vitamin K, and it is one of the very best foods for eyes because it is full of lutein and zeaxanthin.
Lutein and zeaxanthin are antioxidant carotenoids that reduce inflammation in the eye. Found in the retina, research indicates they prevent cataracts and slow age-related macular degeneration (AMD).
A ground-breaking study from the ‘90s in the Journal of American Medicine Association (JAMA) found that a diet with a good amount of dark leafy greens, specifically spinach and collard greens, corresponded to “a substantially lower risk for AMD”.
The finding has been borne out by many other studies demonstrating that the lutein and zeaxanthin in leafy greens are actives for eye health.
They are the only ingredients in Ocuvite’s® “Blue Light” formula, which promises to “replenish the macular pigment layer that helps filter blue light.”
Bausch and Lomb’s Preservision® contains only lutein. According to the manufacturer, it “helps to combat the effects of wear and tear and helps filter high energy blue and UV rays.”
Lutein is found in many of the Bausch and Lomb AREDS supplements, which are formulated based on the Age-Related Eye Disease Studies (AREDS and AREDS2*).
Your body prefers antioxidant nutrients from food rather than supplements. So, you may be better off eating your lutein and zeaxanthin, particularly if you are under the age of 50 and are not experiencing macular degeneration.
LEMONY SPINACH PASTA SALAD PREP
This pasta salad with spinach for healthy eyes comes together in less than 30 minutes but does need 2 to 3 hours of chilling time.
A good prep plan would be to make the dressing and cook the pasta the day before it’s on the menu. You can also make it a day or two before you plan to serve it. It keeps well in the fridge.
This cool and creamy salad is lovely for a hot weather dinner, and leftovers are great with sandwiches for lunch!
Lemony Pasta Salad with Spinach
Ingredients
- 8 ounces fusilli rotini or penne pasta
- 2 ounces spinach leaves
- ½ cup cherry tomatoes halved
- 2 tablespoons shallots minced⅓
- 2 tablespoons capers
- ½ lemon juice and zest
- 3 tablespoons olive oil extra virgin
- 3 tablespoons Greek yogurt whole milk
- 1 teaspoon honey
- 1 clove garlic pressed
- ⅛ teaspoon hot sauce
- ⅛ teaspoon dry mustard
Instructions
- Cook the pasta in a large pot of lightly salted boiling water until barely al dente, about 10 minutes. Pour the pasta into a colander and rinse the pasta with cold water. Thoroughly drain. Refrigerate for at least an hour.
- While the pasta is chilling make the Creamy Lemon Vinaigrette.
- Place the chilled pasta in a large bowl.
- Top with spinach, cherry tomato halves, minced shallots and capers.
- Shake or whisk the vinaigrette to blend; pour over the pasta salad ingredients and toss, thoroughly coating the pasta and vegetables.
- Chill for at least an hour before serving.
- Salad will keep for 3+ days in the refrigerator.
Notes
Nutrition
Copyright © 2020 Jani H. Leuschel
jani
Such a bounty of juicy, nutritious produce can be had during the summer! 🌞
kdk4503
Your salads sound simple and delicious! I’m struck—after reading your articles—at how considerate Mother Nature is at providing protective nutrients during sunny heat of summer!