RECIPES FOR HEALTHY EYES

 

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.
They can also help prevent dry eyes.

Consider incorporating fish into your meal plan a few days a week.

Recipe is sourced from here

  

Ingredients

 

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

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Method

20mins  Prep   |   10mins Cook  |   4 Servings |   Easy

 

Step 1

In a large heavy non-stick frying pan over medium heat, heat
1/2 tablespoon of the oil and then add the salmon, skin-side down. Cook for 5 mins or until the salmon skin is crisp. Turn the salmon over and cook for 2-3 mins or until salmon is mostly opaque with a rosy centre.

 

Step 2

Meanwhile, in a large bowl, whisk lime zest, 2 tablespoons of
the lime juice, honey, remaining 1 tablespoon oil and 1/4 teaspoon salt. Add the wombok, grapes, capsicum, spring onions, coriander and mint and toss to combine. Season with salt and pepper.

 

Step 3

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:
  • Spinach
  • Kale
  • Collards 

These reduce the risk of chronic eye diseases, including macular
degeneration and cataracts. 
   

Ingredients

 

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

 
   

Method

 

Step 1

Prepare fruit and veggies for blender

Step 2

Add all ingredients to the blender, add spinach a little at a time.

Step 3

Add ice, this makes the smoothie cold and also helps puree the smoothie to a nicer consistency.

Step 4

Finish smoothie with Extra Olive Oil, blend until perfectly smooth.

Carrot and Cumin Soup
5mins  Prep   |   17mins Cook  |   4 Servings |   Easy 

 

Eating the right foods will benefit your entire body, including your eyes.

We all know that carrots are great for the eyes, but why? Carrots are rich in antioxidants lutein and beta carotene. They’re also one of the greatest sources of vitamin A among any vegetable.

 

 

Vitamin A helps the eye convert light, allowing people to see under conditions of low light.

 

Ingredients

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

 

Method

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Season to taste. Ladle into bowls, and sprinkle with the cumin seeds.