Eye Health Recipes

In the United States, blindness or poor vision affects 3.3 million people over the age of 40. By 2020 this number is expected to increase to 5.5 million Americans or 76 million people worldwide.

If you want to keep crystal clear vision late into your life, you must take a good look at your diet.

Eating Right Can Save Your Sight!

The eyes, much like the brain, are highly susceptible to oxidative damage. This means you need to boost the antioxidants in your diet to fight free radicals and reduce oxidation. It is also vital to reduce free radicals by reducing the amount of sugar and unstable fats (including vegetable oil) in your diet.

Vision protecting antioxidants include vitamin A (and its precursor, beta-carotene) vitamin C, vitamin E and selenium.

There are also two unique antioxidants – lutein and zeaxanthin – that are found in food, and which are also concentrated in the retina of the eye. These unique nutrients (members of the vitamin A family) act as a filter for harmful short-wavelength light, reducing damage to the macula.

In fact, in one study, people getting the most lutein and zeaxanthin in their diet had 35% less chance of developing age-related macular degeneration (AMD) compared to those getting the least. Lutein and zeaxanthin are found in egg yolks as well as dark green leafy veggies like spinach, kale, collards, beet greens, broccoli, Swiss chard and more.

Your eyes are also highly concentrated in omega 3 fats and studies show that omega-3 fatty acids can help protect against macular degeneration and dry eye syndrome. Essential fatty acids also help proper drainage of intraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma. Foods rich in omega-3 fats include cold water fish like wild salmon, sardines, halibut.

Here are the specific criteria for “Eye Health Recipes” at Healing Gourmet:

  • LOW IN SUGAR: Contains less than 10 grams sugar per serving
  • SIGHT-SAVING ANTIOXIDANTS: Provides an excellent source of any of these key antioxidants:
    • Vitamin A or Beta-carotene
    • Vitamin C
    • Vitamin E
  • HEALTHY FATS:  Provides a good source of EPA/DHA omega-3
  • LUTEIN/ZEAXANTHIN: Contains 1000 mcg or more of lutein/zeaxanthin per serving

Sardine Salad Nicoise

Sardine Salad Nicoise Recipe   Print Prep time 10 mins Cook time 25 mins Total time 35 mins   Serves: 4 Ingredients 2 cans Wild Planet Sardines in Spring Water 6 Tbsp. organic extra virgin olive oil 16 small organic black olives, cut into halves 8 c. organic mixed greens 4 Tbsp. organic red wine vinegar 16 organic grape tomatoes ½ small organic red onion, … [Read more...]

Poached Salmon Spinach Salad

Poached Salmon Spinach Salad Recipe   Print Prep time 30 mins Cook time 30 mins Total time 1 hour   Serves: 4 Ingredients ¼ tsp. freshly ground black pepper 3 medium organic tomatoes, roughly chopped 1 Tbsp. flat-leaf parsley, chopped 1 c. organic white wine 2 Tbsp. organic extra virgin olive oil 8 oz. organic fresh spinach ¼ tsp. Celtic sea salt … [Read more...]

Shrimp Caesar Salad

Shrimp Caesar Salad Recipe   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Serves: 4 Ingredients 4 oz. organic Asiago cheese, grated 2 Tbsp. organic extra virgin olive oil 3 Tbsp. organic lemon juice 2 tsp. organic Dijon mustard 3 whole anchovies, coarsely chopped 1 clove organic garlic, coarsely chopped ½ tsp. freshly ground black pepper 8 … [Read more...]

Shrimp Cobb Salad

Shrimp Cobb Salad Recipe   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Serves: 4 Ingredients 20 organic grape tomatoes 10 c. shredded organic romaine lettuce ¼ c. organic blue cheese, crumbled 1 medium organic cucumber, peeled and sliced 4 large organic, pasture-raised eggs 1 pound wild shrimp Instructions First, hard boil the eggs. … [Read more...]

Salmon Salad Nicoise

Salmon Salad Nicoise Recipe   Print Prep time 10 mins Cook time 25 mins Total time 35 mins   Serves: 4 Ingredients 2 tsp. organic Dijon mustard 2 c. organic green beans 2 large organic eggs ½ tsp. Celtic sea salt ½ tsp. freshly ground black pepper 4 Tbsp. organic red wine vinegar 16 organic grape tomatoes ½ small organic red onion, thinly … [Read more...]

Wild Salmon with Lentil Tabbouleh

Wild Salmon with Lentil Tabbouleh Recipe   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Serves: 4 Ingredients 2 c. fresh organic parsley, finely chopped 1 medium organic cucumber, peeled and diced ½ tsp. organic ground cumin 1 c. organic lentils (try Eden) 1 medium organic tomato, diced ¼ tsp. Celtic sea salt 2 cloves organic garlic, … [Read more...]

Moroccan-Spiced Scallop with Lentil Tabbouleh

Moroccan-Spiced Scallop with Lentil Tabbouleh Recipe   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Serves: 4 Ingredients 2 Tbsp. organic extra virgin olive oil 1 c. organic lentils (try Eden) 2 tsp. organic ground ginger 1 medium organic tomato, diced ½ tsp. organic ground coriander ¼ c. organic lemon juice ½ tsp. organic … [Read more...]

Pan Roasted Wild Salmon with Grape Tomatoes and Wilted Spinach

Pan Roasted Wild Salmon with Grape Tomatoes and Wilted Spinach Recipe   Print Prep time 15 mins Cook time 15 mins Total time 30 mins   Serves: 4 Ingredients 20 whole grape tomatoes (preferably organic) 24 oz. wild Alaskan salmon 10 oz. fresh organic spinach 1 Tbsp. organic grass-fed butter ½ tsp. freshly ground black pepper ¼ tsp. Celtic sea salt … [Read more...]

Baked Oysters Florentine

Baked Oysters Florentine Recipe   Print Prep time 15 mins Cook time 25 mins Total time 40 mins   Serves: 6 Ingredients 3 dozens fresh sustainable oysters (in the shell) 2 oz. grated organic Parmesan cheese ¼ tsp. freshly ground black pepper 1 Tbsp. organic extra virgin olive oil 1 slice Food for Life Brown Rice Bread 1 package (10oz) frozen chopped organic … [Read more...]

Baked Halibut with Quinoa, Spinach, and Cherry Tomatoes

Baked Halibut with Quinoa, Spinach, and Cherry Tomatoes Recipe   Print Prep time 15 mins Cook time 25 mins Total time 40 mins   Serves: 2 Ingredients ¼ tsp. Celtic sea salt 1 c. cherry tomatoes, halved 2 Tbsp. organic extra virgin olive oil, divided 8 oz. Pacific halibut fillet ½ c. organic quinoa ¼ tsp. fresh ground black pepper 2 Tbsp. fresh … [Read more...]

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