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.
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
Fresh herbs (parsley, thyme, or basil) for topping
Method
20 mins Prep | 10mins Cook | 4 Servings | Easy To Cook
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 Fighting 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.
Swipe for a delicious green smoothie recipe.
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
Fresh herbs (parsley, thyme, or basil) for topping
Method
5 mins Prep | 1mins Blend | 1 Servings | Easy To Make
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.
Poached Egg and Avocado Toast
Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss.
Eggs are also good sources of vitamins C and E, and zinc.
Avocados also contain a nutrient called lutein, which research has found to promote good eye health.
Ingredients
2 eggs
2 Slices whole grain bread
1/3 avocado
2 TBS Shaved Parmesan cheese
5 Quartered cherry tomatoes for serving
1 TSP Lemon juice
1 TSP Vinegar
Salt and pepper for topping
Fresh herbs (parsley, thyme, or basil) for topping
Method
5 mins Prep | 1mins Blend | 1 Servings | Easy To Make
STEP 1
Poached Eggs: Bring a pan of water filled at least 5cm deep to a simmer. Add a drop of vinegar and stir the water to create a gentle whirlpool.
STEP 2
Slowly tip the egg into the centre. Cook for 3-4 minutes or until the white is set.
STEP 3
While the eggs are cooking, toast the bread and smash the avocado in a bowl, adding a squeeze of lemon. When the toast is ready, spread the avocado over each piece.
STEP 4
Once the eggs are cooked, use a spatula to lift the eggs out of the water and onto the toast.
STEP 5
Sprinkle with parmesan cheese, salt, pepper, herbs; and serve with the quartered cherry tomatoes.
