Good eye health starts with the food on your plate.
Research has shown that eating certain food groups can support your eye development and reduce the risk of age-related Macular Degeneration. Consuming nutrients like lutein, zeaxanthin, omega-3 fatty acids, vitamins A, C, D and E, zinc and carotenoids are important for overall eye health.
Here you will find recipes that are rich with vitamins and nutrients for better vision and health!
Salmon with crunchy slaw and macadamias
Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish have omega-3 fatty acids.
These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina in the back of the eye.
Recipe is sourced from here
1.5 tbs Olive oil, divided
4 x 180g Coles Deli Fresh Salmon Skin-On, patted dry
1 Lime, zest nely grated, juiced
2 tsp Honey
200g wombok (Chinese cabbage), thinly sliced
200g Seedless white grapes, halved
1 Yellow capsicum, seeded, very thinly sliced
2 spring onions, very thinly sliced
1/2 cup fresh coriander leaves
1/2 cup Fresh mint leaves
1/2 cup (70g) macadamias, toasted, coarsely chopped
1 Lime. In wedges, to serve
20mins Prep | 10mins Cook | 4 Servings | Easy
In a large heavy non-stick frying pan over medium heat, heat
Meanwhile, in a large bowl, whisk lime zest, 2 tablespoons of
Divide the slaw among 4 plates and top with the salmon. Sprinkle the macadamias over the slaw and serve with lime wedges.
Cataract Flighting Green Smoothie
Leafy green vegetables are rich in both lutein and zeaxanthin
and are also a good source of eye-friendly vitamin C.
Well- known leafy greens include:
These reduce the risk of chronic eye diseases, including macular
degeneration and cataracts.
6 Strawberries or 10 blueberries
1 Kiwi, peeled
1 Orange, peeled, pith and seeds removed
2 Handfuls baby spinach
1 Handful Kale
½ Cup of Almond Milk
8 Cubes of Ice
1 Drizzle of Extra Virgin Olive Oil
Prepare fruit and veggies for blender
Add all ingredients to the blender, add spinach a little at a time.
Add ice, this makes the smoothie cold and also helps puree the smoothie to a nicer consistency.
Finish smoothie with Extra Olive Oil, blend until perfectly smooth.
Carrot and Cumin Soup
2 TBS Olive Oil
1 Medium yellow onion, chopped
2 garlic cloves, minced
1 LB Large carrots, peeled and cut (1-in pieces)
2 1/2 Cups vegetable broth
1/2 TSP Ground Cumin
1/4 Ground Coriander
1/2 TSP Sea Salt + Ground Pepper
1 TSP Lemon Juice
1/2 Cup plain Greek Yogurt
2 TBS Toasted cumin seeds, for garnish
In a heavy saucepan, heat the olive oil over medium-high heat and sauté the onion for 2 minutes, then add the garlic and sauté an additional minute.
Add the carrots, broth, cumin, coriander, salt, and pepper. Bring to a boil. Reduce the heat, cover, and simmer until the carrots are tender, about 15 minutes.
Purée the soup with an immersion blender, or, working in batches, purée in a blender or food processor until smooth, then return it to the saucepan. Whisk in the lemon juice and yogurt.
Season to taste. Ladle into bowls, and sprinkle with the cumin seeds.