Easy Recipes for Healthy Eyes

Tina Patel Tina Patel
Thursday, 14 March 2024
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Your diet plays a major role when it comes to the health of your body – most people know this. But did you know that food is equally as important for maintaining the health of your eyes? A healthy diet filled with fruits, vegetables, nuts and seeds will keep your eyes healthy. This doesn’t mean you’ll have to start planning and prepping dinner weeks in advance, because most of the time, we just want something easy, which is why we’ve put together some simple recipes that your eyes will thank you for in the long run.

Carrot soup

You’ve probably heard that eating carrots will allow you to see in the dark. Whilst this is a myth, there is a little bit of truth to it. Carrots contain beta carotene which is an antioxidant that creates vitamin A. Eating foods with vitamin A will boost your eye's ability to function in low light, so why not give carrot soup a try.

Serves 4

Ingredients:

  • 450g carrots
  • 1 onion
  • 1 potato
  • 1 tbsp ground coriander
  • 1 tbsp oil
  • 1-litre vegetable stock
  • A handful of fresh coriander

Method:

Cook the onion in a pan on a low to medium heat until soft. Then add the potato (it will cook more quickly if you chop it up small) along with the ground coriander. Cook for a few minutes.

Then add the carrots and stock, bring to the boil and then turn it down to simmer. Cook for 25 minutes or until the carrots are soft. Then blitz the mixture in a food processor or blender. It’s best if you blend this in two or three batches, to ensure all of the soup is blended.

Salmon, spinach and pesto tart

Salmon has plenty of health benefits. Oily fish like salmon and mackerel contain omega-3 fatty acids which help to prevent dry eyes and protect the retina. Spinach and other dark leafy greens are rich in lutein and zeaxanthin, these antioxidants protect your eyes from free radicals. Having these antioxidants in your diet could help you avoid developing harmful eye diseases such as age-related macular degeneration and cataracts.

This tart can be made very quickly as it includes ready-made puff pastry and store-bought pesto, but don’t worry because it’s still delicious.

Serves 4

Ingredients:

  • 320g smoked salmon
  • 500g defrosted (or chilled) puff pastry
  • 500g spinach
  • Salt and pepper
  • Half teaspoon of nutmeg
  • 250g crème fraîche
  • 1 egg
  • 2 tbsp pesto

Method:

Preheat the oven to 200C/400F/Gas 6.

Roll the pastry out into a giant rectangle, fold over the perimeter of the pastry to form a crust. Pierce the base of the tart several times with a fork. This will stop the base from rising while in the oven. Bake for 10 minutes or until golden.

Wilt the spinach in a pan with salt, pepper and nutmeg. Transfer to a bowl to cool, then squeeze the excess water out and leave to one side. In a separate bowl, whisk the crème fraîche and egg together and season with salt and pepper.

Spread the spinach and crème fraîche/egg mixture over the base of the pastry. Then top with the smoked salmon. Return to the oven for a further 5 minutes. Drizzle the pesto over the top and serve. Great with mashed potatoes and a salad for a hearty and healthy dinner.

Sweet potato, bell pepper & chorizo frittata

Red bell peppers are a good source of Vitamin C which may lower your chances of getting cataracts. Just like carrots and other orange-coloured foods, sweet potato contains vitamin A which may help your eyes to function better at night.

This frittata is endlessly adaptable, so you can experiment with different vegetables, meats and cheeses to create your own unique twist.

Serves 4

Ingredients:

  • 200g sweet potato
  • 6 eggs
  • 200g chorizo
  • 2 red bell peppers
  • 2 garlic cloves
  • A pinch of salt and pepper
  • 1 large onion

Method:

Preheat your oven to 200C/400F/Gas 6.

Slice the sweet potato into small chunks and steam until soft. Fry the chorizo lightly (you won’t need any oil, the chorizo will release its natural oils) for a few minutes, then add the onion, garlic and red bell peppers for a few minutes until they start to soften. Crack the eggs into a jug or a bowl, add a pinch of salt and pepper and whisk.

Turn the heat down to low/medium and pour in the egg and potato. Cook the base of the frittata for 5 minutes. Transfer to the oven and cook for 15 minutes or until golden brown. Serve hot or cold.

Nutrition and the eye

Looking after our eyes, and our overall health through diet is a brilliant way to practice self-care. As well as cooking, you can try incorporating eye-healthy foods such as carrots, sweet potatoes, nuts and citrus fruits into baking (although with baking, you’ll need to watch your sugar intake as this could increase the risk of eye disease and vision loss).

For more information about how we can encourage our eye health with our lifestyle choices, read our blog on foods and exercises for healthy eyes.


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