Our two dogs zipped around the yard, noses to the ground, celebrating the warmer temperatures and nearly snow-free backyard. A pair of cardinals sang loudly from the trees as if they were celebrating, too.

My dachshunds’ bellies are fairly close to the ground — a little too close to the snow for their comfort. They usually scamper back into the house as soon as they can.

As I wandered behind my dogs, I thought I saw a glimpse of green living spears. Unfortunately, pine needles from the dogs’ explorations under our trees were clinging to their fur and dropping onto the ground.

Then it snowed again the next day, and all our neighbors were outside clearing sidewalks and driveways.

After months of white snow and brownish-gray tree bark, I’m longing to see budding trees and green grass. I want to grow some vegetables and flowers in my backyard and at a community garden.

Soon, we can plant gardens that are feasts for our eyes and the rest of our bodies. Many garden vegetables also provide nutrients that support eye health. Although we may have learned that carrots are good for our eyes, some vegetables are even better.

Carrots, sweet potatoes and winter squash are rich in carotenoids, which our body converts to vitamin A. These foods nourish your eyes and help them adjust to low light, sometimes called “night blindness.”

Other vegetables that grow well in our gardens may help reduce the risk of macular degeneration, a leading cause of vision loss.

The macula, sometimes called the “yellow spot,” is a small area in the eye about the size of a capital “O.” Despite its size, it plays an important role in clear vision.

The macula contains two pigments — lutein and zeaxanthin — that we obtain from foods. Dark leafy greens such as spinach, kale and romaine are rich sources. Corn, eggs, bell peppers and colorful fruits such as tangerines also provide these eye-healthy nutrients.

Enjoy the color of nature and put more nature on your plate. Some eye health supplements are available, but be sure to visit with your health care provider before taking any.

Try growing some eye-healthy foods this summer. Leafy greens sprout quickly, and the seeds can be planted as soon as the soil temperature reaches about 50 degrees Fahrenheit.

I always enjoy growing loose-leaf lettuce because it is ready in 40 to 50 days. See “From Garden to Table: Leafy Greens!” from North Dakota State University Extension to learn more about the varieties of leafy greens we can grow.

Food can be considered preventive medicine because our bodies need a full range of nutrients to function. The National Eye Institute provides a variety of information about eye health.

• See an eye-care professional routinely. Age-related macular degeneration, cataracts, diabetic retinopathy and glaucoma can be detected through regular eye exams.
• If you smoke, take steps to quit.
• Stay physically active to reduce risk for diabetes, high blood pressure and other conditions that can affect your eyes.
• Maintain normal blood pressure.
• Wear sunglasses and a brimmed hat when you are outside in bright sunshine.
• Wear safety eyewear when you are working around your house or playing sports.

I’ll keep watching for signs of spring with my dogs leading the search. Until the garden begins to grow, I’ll add some colorful foods to my plate and enjoy the promise of the season ahead. This recipe has a variety of eye-healthy nutrients.

Spinach-stuffed Potatoes

1 (10-ounce) package frozen spinach, thawed and drained
6 medium potatoes (russet or sweet potatoes)
1/4 cup green onion
1/3 cup red bell pepper
1/4 cup plain Greek yogurt 
1/4 cup silken (soft) tofu
1/2 cup low-fat cheddar cheese, grated
1/4 teaspoon ground black pepper
½ teaspoon salt (optional)

Thaw the spinach and drain any extra water. Preheat the oven to 350 F. Wash and scrub the potatoes, then bake for 1 hour, or until tender and easily pierced with a fork. While the potatoes bake, wash and chop the green onion and bell pepper. In a mixing bowl, combine the yogurt, tofu, spinach, onion, bell pepper and cheese. When the potatoes are done, let them cool, then scoop out the insides with a spoon. Add the potato flesh to the yogurt mixture and stir until well combined. Spoon the filling back into the potato shells, sprinkle with seasoning and bake for 20-25 minutes, or until slightly browned. Add extra cheese on top, if desired.

Makes six servings. One serving has 345 calories, 2 grams (g) fat, 16 g protein, 68 g carbohydrate, 9 g fiber and 423 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – March 19, 2026

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu