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.
National Nutrition Month
Social Media Reference: March 1
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!
Social Media Reference: March 10
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.
Social Media Reference: March 20
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 cups grape or cherry tomatoes, quartered or halved
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.