Eye Health Recipes
Eye health is essential for maintaining a high quality of life, and did you know that nutrition plays a key role in protecting it?
MACU-SAVE Gold+ is proud to support the Macular Society to raise awareness of eye health and, as part of our partnership, we are delighted to share some fresh recipe ideas, all packed full of ingredients which will help your eyes.
Find out more about MACU-SAVE Gold+ here
And, for more information about the Macular Society, visit macularsociety.org
Recipies by Neleta Winter
Snack Balls
Makes 8
WITH BLENDER
INGREDIENTS
4 dates
1/2 cup almonds
1/2 cup walnuts
2 tbsp flaxmeal
2 tbsp almond butter
Optional if needed 1 tbsp
coconut oil
DIRECTIONS
Add all the ingredients to a blender and whizz until it comes together.
Roll the mixture in your hands to form balls.
Pop into the fridge and enjoy!
EYE HEALTH BENEFITS
Almonds and walnuts are two nutrient-dense nuts that offer remarkable benefits for eye health, making them a valuable addition to a balanced diet.
Almonds are particularly high in vitamin E, a powerful antioxidant that helps protect the eyes from oxidative stress and may reduce the risk of age-related macular degeneration (AMD). The healthy fats found in almonds also support overall eye health by promoting good circulation and delivering essential nutrients to the retinal cells.
Walnuts, on the other hand, are an excellent source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which is crucial for maintaining the structural integrity of retinal cells and reducing inflammation.
The combination of antioxidants, healthy fats, and essential nutrients in both almonds and walnuts work synergistically to protect the eyes from damage caused by free radicals and support optimal vision.
Snack Balls
Makes 8
WITH BLENDER
INGREDIENTS
4 dates
1/2 cup almonds
1/2 cup walnuts
2 tbsp flaxmeal
2 tbsp almond butter
Optional if needed 1 tbsp
coconut oil
DIRECTIONS
Add all the ingredients to a blender and whizz until it comes together.
Roll the mixture in your hands to form balls.
Pop into the fridge and enjoy!
EYE HEALTH BENEFITS
Almonds and walnuts are two nutrient-dense nuts that offer remarkable benefits for eye health, making them a valuable addition to a balanced diet.
Almonds are particularly high in vitamin E, a powerful antioxidant that helps protect the eyes from oxidative stress and may reduce the risk of age-related macular degeneration (AMD). The healthy fats found in almonds also support overall eye health by promoting good circulation and delivering essential nutrients to the retinal cells.
Walnuts, on the other hand, are an excellent source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which is crucial for maintaining the structural integrity of retinal cells and reducing inflammation.
The combination of antioxidants, healthy fats, and essential nutrients in both almonds and walnuts work synergistically to protect the eyes from damage caused by free radicals and support optimal vision.
Smoothie
Serves 1
INGREDIENTS
1 raw beetroot
1 raw carrot
1/2 apple
Handful of spinach
1 tbsp almond butter
200ml Milk
DIRECTIONS
Add all the ingredients to a blender and whizz until smooth.
Adjust the milk to your preferred taste consistency.
EYE HEALTH BENEFITS
Beetroot, carrots, apples, and almond butter come together to create a vibrant and nutritious combination that promotes eye health through their unique nutrient profiles.
Beetroot is rich in antioxidants and nitrates, which support healthy blood flow, ensuring that the eyes receive adequate nutrients and oxygen for optimal function.
Carrots are famously known for their high beta-carotene content, a precursor to vitamin A, which is essential for maintaining good vision, particularly in low-light conditions.
Apples provide important antioxidants, such as quercetin, which can help reduce inflammation and protect the eyes from oxidative stress.
Additionally, almond butter is packed with vitamin E, a powerful antioxidant that supports retinal health and may help prevent age-related eye diseases.
Smoothie
Serves 1
INGREDIENTS
1 raw beetroot
1 raw carrot
1/2 apple
Handful of spinach
1 tbsp almond butter
200ml Milk
DIRECTIONS
Add all the ingredients to a blender and whizz until smooth.
Adjust the milk to your preferred taste consistency.
EYE HEALTH BENEFITS
Beetroot, carrots, apples, and almond butter come together to create a vibrant and nutritious combination that promotes eye health through their unique nutrient profiles.
Beetroot is rich in antioxidants and nitrates, which support healthy blood flow, ensuring that the eyes receive adequate nutrients and oxygen for optimal function.
Carrots are famously known for their high beta-carotene content, a precursor to vitamin A, which is essential for maintaining good vision, particularly in low-light conditions.
Apples provide important antioxidants, such as quercetin, which can help reduce inflammation and protect the eyes from oxidative stress.
Additionally, almond butter is packed with vitamin E, a powerful antioxidant that supports retinal health and may help prevent age-related eye diseases.
Tuna Open Sandwich
Serves I
INGREDIENTS
1 tin of tuna (preferably ventresca tuna)
1/2 small red onion diced finely
1/2 avocado diced into small pieces
6 cherry tomatoes cut into small pieces
2 tbsp Greek yogurt
1-2 tosp seed oil free mayo
Salt to taste
DIRECTIONS
1. In a bowl add the drained tuna, red onion, avocado, tomatoes along with the Greek yogurt, mayo and a pinch of salt and stir together
2. Toast your sourdough and top with the tuna mixture and enjoy.
EYE HEALTH BENEFITS
Tuna, avocado, Greek yogurt, tomatoes, and red onions are a delicious and nutritious combination that offers significant benefits for eye health.
Tuna, rich in omega-3 fatty acids, particularly DHA, is essential for maintaining healthy retinal function and reducing the risk of age-related macular degeneration (AMD).
Avocado provides healthy monounsaturated fats and is packed with lutein and zeaxanthin, powerful antioxidants that help filter harmful blue light and protect the eyes from oxidative stress.
Greek yogurt is an excellent source of vitamin A and zinc, both of which are vital for maintaining good vision and supporting overall eye health.
Tomatoes are loaded with lycopene, an antioxidant that has been shown to reduce the risk of cataracts and protect the retina from damage.
Finally, red onions contain quercetin, another antioxidant that helps combat inflammation and supports the immune system.
Tuna Open Sandwich
Serves I
INGREDIENTS
1 tin of tuna (preferably ventresca tuna)
1/2 small red onion diced finely
1/2 avocado diced into small pieces
6 cherry tomatoes cut into small pieces
2 tbsp Greek yogurt
1-2 tosp seed oil free mayo
Salt to taste
DIRECTIONS
1. In a bowl add the drained tuna, red onion, avocado, tomatoes along with the Greek yogurt, mayo and a pinch of salt and stir together
2. Toast your sourdough and top with the tuna mixture and enjoy.
EYE HEALTH BENEFITS
Tuna, avocado, Greek yogurt, tomatoes, and red onions are a delicious and nutritious combination that offers significant benefits for eye health.
Tuna, rich in omega-3 fatty acids, particularly DHA, is essential for maintaining healthy retinal function and reducing the risk of age-related macular degeneration (AMD).
Avocado provides healthy monounsaturated fats and is packed with lutein and zeaxanthin, powerful antioxidants that help filter harmful blue light and protect the eyes from oxidative stress.
Greek yogurt is an excellent source of vitamin A and zinc, both of which are vital for maintaining good vision and supporting overall eye health.
Tomatoes are loaded with lycopene, an antioxidant that has been shown to reduce the risk of cataracts and protect the retina from damage.
Finally, red onions contain quercetin, another antioxidant that helps combat inflammation and supports the immune system.
Salmon Fish & Chips
Serves 1
INGREDIENTS
1 large salmon fillet
1 sweet potato
2 tsp corn flour
2 sprigs of cavelo Nero
1/2 cups peas
Salt
DIRECTIONS
- Cut the sweet potato into fries and then add them to a plate and coat in a little corn flour making sure to coat all over!
- Place into a baking tray and drizzle with a little olive oil and pop into the oven at 200c for approx 15-20 minutes or until cooked through
- In a pan add a little olive oil and add the salmon fillet making sure to season with salt! Cook on all sides for a few minutes each side
- Cook the peas in pan with boiling water and then chop the cavelo Nero into small strips!
- Remove the salmon from the pan and add the cavelo Nero and peas and saute with some salt until tender (a few minutes)
- Add this to the place along with the salmon and sweet potato fries and enjoy.
EYE HEALTH BENEFITS
Salmon, sweet potatoes, cavolo nero, and peas are exceptional foods that collectively contribute to optimal eye health, each offering unique nutrients that support vision and protect against eye diseases. Salmon is rich in omega-3 fatty acids, particularly DHA, which is essential for maintaining the structural integrity of retinal cells and reducing the risk of age-related macular degeneration (AMD) and dry eye syndrome.
Sweet potatoes are an excellent source of beta-carotene, a precursor to vitamin A, which is crucial for proper night vision and overall eye function. Cavolo nero, or black kale, boasts high levels of lutein and zeaxanthin-powerful antioxidants that help filter harmful blue light and protect the retina from oxidative damage.
Finally, peas provide a good source of vitamin C and other antioxidants that support eye health by reducing inflammation and bolstering the immune system. Together, these nutrient-dense foods create a synergistic effect that not only enhances vision but also helps protect against common eye disorders.
Salmon Fish & Chips
Serves 1
INGREDIENTS
1 large salmon fillet
1 sweet potato
2 tsp corn flour
2 sprigs of cavelo Nero
1/2 cups peas
Salt
DIRECTIONS
- Cut the sweet potato into fries and then add them to a plate and coat in a little corn flour making sure to coat all over!
- Place into a baking tray and drizzle with a little olive oil and pop into the oven at 200c for approx 15-20 minutes or until cooked through
- In a pan add a little olive oil and add the salmon fillet making sure to season with salt! Cook on all sides for a few minutes each side
- Cook the peas in pan with boiling water and then chop the cavelo Nero into small strips!
- Remove the salmon from the pan and add the cavelo Nero and peas and saute with some salt until tender (a few minutes)
- Add this to the place along with the salmon and sweet potato fries and enjoy.
EYE HEALTH BENEFITS
Salmon, sweet potatoes, cavolo nero, and peas are exceptional foods that collectively contribute to optimal eye health, each offering unique nutrients that support vision and protect against eye diseases. Salmon is rich in omega-3 fatty acids, particularly DHA, which is essential for maintaining the structural integrity of retinal cells and reducing the risk of age-related macular degeneration (AMD) and dry eye syndrome.
Sweet potatoes are an excellent source of beta-carotene, a precursor to vitamin A, which is crucial for proper night vision and overall eye function. Cavolo nero, or black kale, boasts high levels of lutein and zeaxanthin-powerful antioxidants that help filter harmful blue light and protect the retina from oxidative damage.
Finally, peas provide a good source of vitamin C and other antioxidants that support eye health by reducing inflammation and bolstering the immune system. Together, these nutrient-dense foods create a synergistic effect that not only enhances vision but also helps protect against common eye disorders.
Yogurt Bowl
Serves 1
INGREDIENTS
200g Greek yogurt
Handful blueberries and raspberries
5 walnuts and 5 almonds
1 tbsp pumpkin seeds
DIRECTIONS
Add the Greek yogurt to a bowl and then top with the blueberries and raspberries as well as the nuts and seeds and enjoy
EYE HEALTH BENEFITS
Berries, yogurt, and nuts and seeds are powerhouse foods that offer a multitude of health benefits for eye health. Berries, such as blueberries, and raspberries, are rich in antioxidants like vitamin C and flavonoids, which help combat oxidative stress and reduce the risk of age-related eye diseases by protecting retinal cells. Yogurt, particularly those high in probiotics, supports gut health, which is increasingly linked to overall health, including eye health. Probiotics may help reduce inflammation and support the immune system, potentially lowering the risk of eye disorders. Nuts and seeds, such as walnuts and almonds, are excellent sources of omega-3 fatty acids and vitamin E, both of which are known to promote healthy retinal function. Pumpkin seeds are a nutritional powerhouse that offers significant benefits for eve health, largely due to their rich content of antioxidants, vitamins, and essential fatty acids. These tiny seeds are particularly high in zinc, a mineral that plays a vital role in maintaining healthy vision, as it is crucial for the functioning of retinal cells and helps protect against age-related macular degeneration (AMD). Additionally, pumpkin seeds contain lutein and zeaxanthin, two carotenoids that are known for their ability to filter harmful blue light and protect the eyes from oxidative stress. These carotenoids accumulate in the retina and contribute to overall eye health by reducing the risk of cataracts and improving visual acuity. Furthermore, the high magnesium content in walnuts, almonds and pumpkin seeds supports proper blood circulation, which is essential for delivering nutrients to the eyes.
Together, these nutrient-dense foods create a synergistic effect, providing essential vitamins, minerals, and healthy fats that contribute to improved eye health and overall well-being.
Yogurt Bowl
Serves 1
INGREDIENTS
200g Greek yogurt
Handful blueberries and raspberries
5 walnuts and 5 almonds
1 tbsp pumpkin seeds
DIRECTIONS
Add the Greek yogurt to a bowl and then top with the blueberries and raspberries as well as the nuts and seeds and enjoy
EYE HEALTH BENEFITS
Berries, yogurt, and nuts and seeds are powerhouse foods that offer a multitude of health benefits for eye health. Berries, such as blueberries, and raspberries, are rich in antioxidants like vitamin C and flavonoids, which help combat oxidative stress and reduce the risk of age-related eye diseases by protecting retinal cells. Yogurt, particularly those high in probiotics, supports gut health, which is increasingly linked to overall health, including eye health. Probiotics may help reduce inflammation and support the immune system, potentially lowering the risk of eye disorders. Nuts and seeds, such as walnuts and almonds, are excellent sources of omega-3 fatty acids and vitamin E, both of which are known to promote healthy retinal function. Pumpkin seeds are a nutritional powerhouse that offers significant benefits for eve health, largely due to their rich content of antioxidants, vitamins, and essential fatty acids. These tiny seeds are particularly high in zinc, a mineral that plays a vital role in maintaining healthy vision, as it is crucial for the functioning of retinal cells and helps protect against age-related macular degeneration (AMD). Additionally, pumpkin seeds contain lutein and zeaxanthin, two carotenoids that are known for their ability to filter harmful blue light and protect the eyes from oxidative stress. These carotenoids accumulate in the retina and contribute to overall eye health by reducing the risk of cataracts and improving visual acuity. Furthermore, the high magnesium content in walnuts, almonds and pumpkin seeds supports proper blood circulation, which is essential for delivering nutrients to the eyes.
Together, these nutrient-dense foods create a synergistic effect, providing essential vitamins, minerals, and healthy fats that contribute to improved eye health and overall well-being.