Healthy Eyes Recipes

Delicious recipes to help keep your eyes healthy

There are many eye-health superfoods that you can eat to help protect your eyes. You can pack a lot of eye health foods into your meals!

The lutein and zeaxanthin found in leafy green vegetables such as kale, spinach, broccoli and lettuce protect the eyes from light-induced oxidative damage which can lead to the development of an incurable eye disease called age-related macular degeneration.

The zinc found in eggs is important for vision because it helps to maintain the mineral levels in the retina while helping to build a biological pigment, melanin, which protects the eye.

Vitamin C can lower your risk of developing cataracts and slow the progression of age-related macular degeneration. Blueberries, blackberries, raspberries and strawberries will give your body that extra boost of vitamin C.

Almonds are an easy snack to pack and are full of vitamin E. This vitamin plays an important role in protecting certain parts of the eye by neutralizing the oxidation, which is important as the lens of the eye is particularly susceptible to oxidative damage that can cause cataracts.

The omega-3 fatty acid found in fish, is a major component of maintaining good retina and brain health.

Macaroni & Cheese with Butternut Squash

Beta-carotene (Vitamin A)

Featuring

Butternut squash is an excellent source of betacarotene. our bodies turn betacarotene into vitamin A, which helps maintain eye health. Making meals from fresh whole ingredients is a great way to decrease the amount of processed food you eat. This is quick and easy to make and the butternut squash gives it a boost of betacarotene for eye health.

Ingredients

  • pkg (about 450g) elbow macaroni
  • 2 tbsp butter
  • 4 tsp flour
  • 2 cups milk
  • 1 cup butternut squash puree*
  • 2 cups grated cheese (can mix in your favourites!)
  • ¼ tsp nutmeg
  • ⅛ tsp mustard
  • ⅛ tsp pepper
 *Making the butternut squash puree in advance and freezing in 1 cup portions is a time saver. Use in this recipe, or throw into oatmeal or a smoothie for an eye-healthy boost!
 

Method

  1. Cook macaroni as per directions on the box or package.
  2. While the macaroni is cooking, melt butter in a large saucepan over medium heat.
  3. Once melted, add the flour and stir with a whisk. Cook, stirring constantly for 1 minute. Add milk little by little and stir well until there are no lumps and the mixture begins to thicken, 3 to 4 minutes.
  4. Add cheese and stir until melted. Add nutmeg, mustard, butternut squash puree and pepper. Reduce heat to low and cover, stirring occasionally.
  5. Once the macaroni is cooked "al dente" (cooked but still slightly firm), drain and add to the cheese mixture and mix well.
Serves 4.

Special Ingredient Pumpkin Spice Muffins

Beta-carotene (Vitamin A)
 Zeaxanthin
Lutein

Featuring

Pumpkin's brilliant orange colouring comes from the carotenoids beta-carotene, lutein, and zeaxanthin. Carotenoids are powerful antioxidants essential for eye health. Beta-carotene helps you see in the dark. Lutein and zeaxanthin prevent macular degeneration.

Ingredients

  • 1 cup sugar
  • ½ cup canola or avocado oil
  • 398ml pumpkin puree*
  • 2 cups buttermilk**
  • 3 large eggs
  • 2 cups whole wheat flour
  • 1½ cups all-purpose flour
  • 4 tsp baking powder
  • 1 tsp baking soda
  • ¼ tsp salt
  • 4 tsp cinnamon
  • 2 tsp ground ginger
  • 1 tsp nutmeg
  • ½ tsp cloves

Special Ingredients (choose 1 of the following if desired)

  • 1½ cups raisins
  • 1½ cups chopped apple
  • 1 cup chocolate chips
  • 1 cup pumpkin seeds
  • 1 cup crystallized ginger
*You can roast and puree your own pumpkin, or use 1 14-ounce can of pumpkin puree.
**Make your own buttermilk by adding 2 tbsp vinegar or lemon juice to 2 cups milk; let sit for 5 minutes.

Method

  1. Preheat oven to 375°F and prepare 2, 12 muffin pans by spraying with nonstick spray or use paper baking cups. Set aside.
  2. In a medium bowl: mix sugar and vegetable oil together. Add eggs, mixing well after each addition. Add buttermilk and pumpkin. Mix well.
  3. Add whole wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, ground ginger, nutmeg, cloves,. Mix until just combined.
  4. Fold in your special ingredient.
  5. Using a ¼ cup measure, fill each measuring cup.
  6. Bake 18-22 minutes until puffed and golden.
Makes 24.

Sautéed Rainbow Swiss Chard

Lutein

Featuring

Swiss chard—along with spinach and kale—is one of the best dietary sources of lutein. Lutein helps reduce risk of macular degeneration. Lutein is thought to block blue light from reaching the underlying structures in the retina, thereby reducing the risk of light indiced oxidative damage that can lead to macular degeneration.

Ingredients

  • 1 bunch of fresh rainbow swiss chard, rinsed
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • ¼ cup onion, sliced
  • 2 tbsp balsamic vinegar or apple cider vinegar
  • Salt and pepper to taste

Method

  1. Rinse the swiss chard leaves under water.
  2. Tear or cut the thick stalks from the leaves.
  3. Cut the stalks into ½ inch slices. Chop the leaves into 1 inch wide strips. Keep the stalks and leaves separate.
  4. Heat the olive oil in a sauté pan or large frying pan on medium high heat. Add minced garlic and sliced onions and cook for about 1 minute or until garlic is fragrant.
  5. Add the swiss chard stalks and toss with the oil, garlic, and onions in the pan. Lower the heat to low, cover and cook for 3 to 4 minutes.
  6. Add the chopped chard leaves, toss with the pan contents. Cover and cook for 3 to 4 minutes.
  7. Add the vinegar and toss with the leaves, stalks, garlic, and onions in the pan. Serve immediately.
Makes 4-6 servings.

Zucchini and Carrot Muffins

Beta-carotene (Vitamin A)
Vitamin C
Zeaxanthin
Lutein

Featuring

Carrots are rich in beta-carotene which can help you see in the dark. Zucchini is rich in lutein and zeaxanthin which can help prevent macular degeneration. Apples are high in vitamin C which may protect against cataracts.

Ingredients

  • 2 tbsp oil
  • ⅓ cup brown sugar, packed
  • 1 egg
  • ½ cup milk
  • 1 tsp vanilla
  • 1 cup whole wheat flour
  • ⅓ cup ground flax
  • ⅓ cup oat bran
  • 2 tsp baking soda
  • 1 tsp baking powder
  • ½ tsp salt
  • 1 tsp cinnamon
  • 1 cup grated carrot
  • ½ cup grated zucchini
  • 1 peel apple, grated
  • ¼ cup raisins
  • ½ cup chopped nuts (optional)

Method

  1. Preheat oven to 375°F and prepare a 12 muffin pan.
  2. In a large bowl: combine oil, sugar, egg, milk, and vanilla. Mix well.
  3. In a medium bowl: combine whole wheat flour, ground flax, oat bran, baking soda, baking powder, salt, and cinnamon.
  4. Stir dry ingredients into wet ingredients just until moistened. 
  5. Next, stir in carrots, apples, raisins, and nuts, if using.
  6. Divide batter evenly between the 12 muffin cups.
  7. Bake at 375°F for 15 to 20 minutes. The muffins are done when you insert a toothpick and it comes out clean. Let cool and enjoy!
Makes 12.

Eye-Healthy Zucchini Boats

Beta-carotene (Vitamin A)
Vitamin C
Lycopene
Zeaxanthin
Lutein

Featuring

Zucchini and tomatoes. Zucchini and tomatoes are a good source of eye healthy antioxidants, including betacarotene, vitamin C, zeaxanthin, and lutein. These antioxidants fight free radicals and reduce the risk of developing glaucoma, cataracts, and macular degeneration.

Ingredients

  • 3 zucchini (about 6 inches in length)
  • 1 cup (150g) grape tomatoes, diced
  • Salt & pepper to taste
  • 1/2 cup parmesan cheese, grated

Method

  1. Cover a 9x13 inch baking pan or a baking sheet with parchment paper or tin foil. Pre-heat oven to 350℉.
  2. Trim the ends off of the zucchini and cut in half lengthwise. Using a teaspoon, scoop out the seeds leaving about 1/2 inch of flesh all around. Arrange on a baking pan or baking sheet.
  3. Dice the tomatoes and add to the zucchini boats. Sprinkle with salt and pepper as desired (using as little salt as you can enjoy).
  4. Sprinkle boats with parmesan cheese.
  5. Baked uncovered until zucchini is tender and cheese is melted, about 15-20 minutes. You may wish to place under a broiler for a couple of minutes until cheese is golden.
Makes 6.

Pan-Roasted Salmon with Sour Cream Dill Sauce

Omega-3 Fatty Acids

Featuring

Omega-3 fats. Salmon is one of the best sources of omega-3 fats, which are important for retina and brain health.

Ingredients

  • 4 salmon fillets (about 200g/6oz each)
  • 2 tbsp olive oil
  • 3/4  cup sour cream (5-7%)
  • zest of 1 lemon, or 1 tsp
  • 2 tbsp fresh lemon juice
  • 1 tbsp capers, drained
  • 2 tbsp chopped fresh dill
  • Salt and pepper to taste

Method

  1. Dry the salmon by pressing it between paper towels. Lightly season the salmon with salt and pepper (if desired). Heath oil in a large heavy-bottomed pan over medium-high heat until the oil shimmers. Add the salmon fillets - skin side down if they have skin - and immediately reduce the heat to medium-low and cook for 6 minutes.
  2. Flip the fish and cook on the second side for 1 minute longer, or until the thickest part registers 130℉. Transfer to a plate and let rest for 5 minutes.
  3. In a small bowl, mix the sour cream, lemon zest, lemon juice, capers, and dill. Serve over salmon or on the side for dipping.

Serves 4.

Refreshing Melon & Mint Salad

Beta-carotene (Vitamin A)
Vitamin C
Lycopene

Featuring

Watermelon, honeydew melon, and cantaloupe, which are high in antioxidants: vitamin C, deta-carotene, and lycopene. These antioxidants can lower the risk of developing cataracts and slow the progression of age-related macular degeneration. Beta-carotene can help prevent night blindness.

Salad Ingredients

  • 2 cups honeydew and/or cantaloupe, cubed (or use a melon baller)
  • 3 cups watermelon, cubed (or use a melon baller)
  • 1 cup cucumber, diced (approximately 1/2 of a cucumber)
  • 1 cup (4 oz) feta cheese, diced
  • 1/4 cup red red onion, sliced thin
  • 1/2 cup (28 g) fresh mint, chopped

Dressing Ingredients

  • 1 lime, juiced (approximately 2 tbsp)
  • 2 tbsp olive oil
  • 1 tbsp honey
  • Pinch of salt
  • Freshly ground pepper

Method

  1. Combine salad ingredients in a large bowl.
  2. Whisk together salad dressing ingredients.
  3. Pour over salad and mix gently.

Crunchy Carrot & Apple Salad

Betacarotene (Vitamin A)
Antioxidants
Omega-3 fatty acids

Featuring

This eye healthy salad is a favourite. It's naturally sweet and crunch! Bonus! The dressing keeps the apples from browning so they look just as tasty as they did when you prepped them.

Ingredients

  • 2 or 3 medium carrots (or 6-8 small carrots), peeled and sliced into medallions
  • 1 large or 2 small apples, core removed, thinly sliced and then cut into thirds
  • 1/4 cup raisins
  • 1/4 cup pumpkin seed kernels
  • 2 tbsp honey
  • 2 tbsp olive oil
  • 2 tbsp fresh lemon juice

Method

  1. In a medium bowl, whisk together honey, olive oil, and fresh lemon juice.
  2. Add carrot medallions and sliced apples.
  3. Sprinkle with raisins and pumpkin seed kernels.
  4. Toss salad and enjoy!
* Chef's Tip: Honey crisp, pink lady, or green apples taste great in this recipe, as do garden carrots or carrots from a farmer's market.

Squash Soup

Betacarotene (Vitamin A)

Featuring

This soup is a great way to warm up in chilly weather. Full of "eye healthy" betacarotene, this soup is a delicious addition to any lunch or supper.

Ingredients

  • 2-3 squash (approx. 5 lbs. total) – butternut, acorn, or kabocha are all delicious options
  • 2 apples or pears
  • 4 cloves garlic
  • 1/3 cup olive oil
  • 4-8 cups no salt added broth or soup stock
  • Cayenne pepper – start with a pinch and add more to taste
  • Nutmeg – start with a pinch and add more to taste
  • Salt – start with adding 1 tsp and add more to taste
  • Black pepper – start with a pinch and add more to taste
  • 1 cup half & half cream (optional)
  • 2 green onions, thinly sliced

Method

  1. Preheat oven to 375 °F.
  2. Cut squash in half and scoop out seeds. Brush the cut side of the squash with olive oil and place cut side down on baking sheet (lined with parchment paper for easier clean-up)
  3. Peel and core apples and/or pears. Brush with olive oil and place on baking sheet. Peel garlic cloves and brush with olive oil. Tuck under apple or pear pieces for protection from heat in oven.
  4. Bake in oven for 45-50 minutes or until the squash is tender. Allow to cool.
  5. Scoop out the squash and place in a food processor or blender. Add apples/pears and garlic. Puree. 
  6. Transfer puree to a large saucepan. Add enough stock to give the soup the desired consistency (4-8 cups).
  7. Heat soup gently over medium heat. Add cayenne pepper, nutmeg, salt, and black pepper to taste.
  8. If you prefer your soup creamier, you can add up to 1 cup of half & half cream right before serving.

Avocado Saucy Dip


Vitamin C
Betacarotene (Vitamin A) 

Featuring

Vitamin C in the tomatoes and avocados, which lowers risk of cataracts and macular degeneration. Betacarotene in tomatoes, which converts to Vitamin A in the body. Vitamin A protects the cornea and allows us to see under conditions of low light.

Ingredients

  • 3 ripe avocados, pitted and scooped from the skin
  • 1 lemon, juiced
  • 1 cup plain yogurt
  • 1/2 tsp cayenne pepper
  • 1 tsp coarse sale
  • 2 cups grape or cherry tomatoes, quartered or halved
  • 2 green onions, thinly sliced

Method

  1. In a blender or food processor, combine avocado flesh, lemon juice, yogurt, cayenne pepper, and salt. Process until smooth.
  2. Remove sauce to a bowl and add cut tomatoes and sliced green onions. Stir just until combined.
  3. Enjoy as a dip with tortilla chips or carrot sticks, or as a sauce. Serve it with fish (omega-3 fatty acids) or eggs (zinc) for an extra boost if "Eye Healthy" nutrients.

Super Hero Berry Smoothie

Vitamin C
Lutein
Zeaxanthin

 

Featuring

Vitamin C in berries, banana, and orange juice as well as lutein and zeaxanthin in kale or spinach. All are very good for your eyes!

Ingredients

  • 1/2 cup frozen berries
  • 1 banana
  • 1/2 cup vanilla (or plain) greek yogurt
  • 1/4 cup kale or spinach
  • 1/4 cup 100% orange juice

Method

  1. Add all ingredients to the blender.
  2. Ensure you've secured the top in place.
  3. Blend on high until smooth.
  4. Pour into a glass and enjoy!

Find more recipes in the "Eye Healthy" Cookbook.