Verified By: Dr. Tanya Lau
Add vision-boosting nutrients to your menu this holiday season! Researchers have found that lutein, zeaxanthin, vitamin C, vitamin E, and zinc can help protect your eyes and lower the risk of age-related macular degeneration and cataracts.
Here, you will find holiday-themed recipes packed with these essential vitamins and nutrients for better vision and overall health, backed by information from the team at Griffey Eye Care & Laser Center.
Recipe 1: Carrot and Sweet Potato Soup
Carrots and sweet potatoes are high in beta-carotene, a precursor of vitamin A, which is vital for good vision.
Ingredients:
– 4 large carrots, peeled and chopped
– 2 large sweet potatoes, peeled and diced
– 1 onion, chopped
– 4 cups vegetable broth
– 2 garlic cloves, minced
– 1 teaspoon ground ginger
– Salt and pepper to taste
– Fresh parsley for garnish
Instructions:
1. In a large pot, sauté onions and garlic until fragrant.
2. Add carrots, sweet potatoes, and ginger, then cook for a few minutes.
3. Pour in vegetable broth and bring to a boil. Reduce heat and simmer until vegetables are tender.
4. Blend the soup until smooth. Season with salt and pepper.
5. Serve hot, garnished with fresh parsley.
Recipe 2: Spinach and Kale Christmas Salad
Leafy greens like spinach and kale are rich in lutein and zeaxanthin, antioxidants that help protect the eyes from harmful blue light.
Ingredients:
– 2 cups fresh spinach
– 2 cups fresh kale, chopped
– 1 pomegranate, seeds removed
– 1/4 cup dried cranberries
– 1/4 cup walnuts
– 1/2 cup feta cheese, crumbled
– For the dressing: 3 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon honey, salt, and pepper to taste
Instructions:
1. In a large bowl, combine spinach, kale, pomegranate seeds, cranberries, walnuts, and feta cheese.
2. In a small bowl, whisk together olive oil, lemon juice, honey, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently.
4. Serve immediately.
Recipe 3: Baked Salmon with Lemon and Dill
Salmon is an excellent source of omega-3 fatty acids, essential for maintaining the health of the retina and preventing dry eyes.
Ingredients:
– 4 salmon fillets
– 2 lemons, sliced
– 2 tablespoons fresh dill, chopped
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Place salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and season with salt and pepper.
4. Top each fillet with lemon slices and sprinkle with fresh dill.
5. Bake for 15-20 minutes or until salmon is cooked through.
6. Serve hot with a side of steamed vegetables.
Recipe 4: Festive Berry Parfait
Berries are packed with vitamin C and antioxidants, which help protect the eyes from oxidative stress and inflammation.
Ingredients:
– 1 cup fresh strawberries, sliced
– 1 cup fresh blueberries
– 1 cup fresh raspberries
– 2 cups Greek yogurt
– 1/4 cup granola
– Honey for drizzling
Instructions:
1. In a glass, layer Greek yogurt, strawberries, blueberries, and raspberries.
2. Top with granola and a drizzle of honey.
3. Repeat layers until the glass is full.
4. Serve immediately or chill for later.
Recipe 5: Healthy Green Bean Casserole
A festive classic with a nutritious twist, loaded with vitamins and antioxidants to support eye health.
Ingredients:
- 1 lb green beans, trimmed
- 1 cup mushrooms, sliced
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups low-fat milk
- 2 tablespoons whole wheat flour
- 1/4 cup Parmesan cheese, grated
- Salt and pepper to taste
Instructions:
- Preheat the oven to 350°F (175°C).
- Steam green beans until tender and set aside.
- In a pan, sauté onions, garlic, and mushrooms until softened.
- Stir in the flour and cook for 1 minute.
- Gradually add milk, stirring constantly until the sauce thickens.
- Season with salt and pepper.
- Combine the green beans with the sauce and pour into a baking dish.
- Top with Parmesan cheese and bake for 20-25 minutes until golden and bubbly.
Recipe 6: Pumpkin Mousse
Pumpkin is rich in beta-carotene and other essential nutrients that promote eye health.
Ingredients:
- 1 can (15 oz) pumpkin puree
- 1 cup Greek yogurt
- 1/4 cup honey
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon ground ginger
- Whipped cream for topping
Instructions:
- In a mixing bowl, combine pumpkin puree, Greek yogurt, honey, cinnamon, nutmeg, and ginger.
- Mix until smooth and well combined.
- Spoon the mixture into serving dishes.
- Refrigerate for at least 1 hour before serving.
- Top with whipped cream and a sprinkle of cinnamon before serving.
Worried About Blurry Vision or Other Vision-Related Problems This December?
If you’re experiencing any issues with your eyes, don’t wait to reach out to an Ophthalmologist in Chesapeake, VA. At Griffey Eye Care & Laser Center, our dedicated team provides a comprehensive range of eye care services for your needs. Whether it’s a routine check-up or addressing specific vision concerns, we’re here to help. Schedule an appointment with us today at any of our four Virginia locations and keep your eyes healthy and vibrant. Happy holidays!
**Please note that the suggestions provided in this blog are for general informational purposes only and may not be suitable for your specific insurance plan and eye care needs. It is important to consult a qualified healthcare professional for personalized advice and treatment.**
