Three Eye Friendly, Veggie and Vegan Recipes


One of the things you can do for your patients is provide good nutritious eye-healthy recipes. You can post on your website, on Facebook, Tweet and share. The below recipes are dietary (low calorie), easy to make, vegan and good for the eyes.

Eye Healthy, Avocado, Mango and Spinach Summer Salad


The ingredients in this salad all are suitable for vegans and contain large amounts of antioxidants and eye healthy nutrients. The spinach contains a large amount of vitamin A which is important for eye health. The colourful salad also contains lutein, zeaxanthin and vitamin C which can help improve the health of your eyes. It’s a tangy and delicious summer salad.

Ingredients (for 4 servings):

  • 1/3 cup fresh orange juice
  • 1 small ripe mango
  • 1 medium avocado
  • 8 oz of spinach
  • 1 bunch of red radishes
  • 2 tablespoons of almond or hazelnut oil.
  • 1 and 1/2 tablespoons of Dijon mustard.
  • salt, to taste
  • Freshly ground black pepper, to taste

To make the dressing, combine the juice, oil and mustard into a bowl and whisk, then add the black ground pepper.

Then for the salad slice the radishes, mango and avocado before combing the spinach with the radishes and mango in a large bowl.

Add the dressing and toss to coat. Serve with sliced avocado garnish.

Calories in each serving – 210

Diet Friendly Baked Sweet Potato Chips

When people think of food that is good your eye health, they often think of carrots because they are so rich in beta-carotene but there are other foods that contain this nutrient and can be eaten instead of carrots. Sweet potatoes are incredibly versatile and are a great way of getting the important beta-carotene. They can be mashed, put into soup or be made into chips. Here is a recipe that is a guilt-free indulgence with the added bonus of it improving eyesight.

Ingredients (for 3-5 servings):

  • Av0cado or Canola oil
  • 5 sweet potatoes
  • Salt
  • Fresh ground black pepper
  • Garlic powder
  • Paprika

Preheat the oven

Peel and slice the potatoes into 1/4 inch ling slices and then use a crinkle cut knife to cut them 1/4-wide inch strips.

Place the potatoes into a large bowl and toss them with the oil to coat them.  Add salt, garlic powder, pepper and the paprika.

Line a tray with parchment paper then place the sweet potatoes in a single layer, spacing them evenly.

Bake the chips for about 20 minutes, turning every so often, until they turn golden brown.

Leave to stand for about 10 minutes before serving.

Calories in each serving – 273

 Peanut and Ginger Tofu

This low calorie dish is flavorful and the spicy peanut sauce is rich in vitamin E. Vitamin E has been found to help possibly prevent cataracts.

Ingredients (for 4 servings):

  •  14 oz of extra-firm tofu (water-packed if possible)
  • 6 oz of fresh baby spinach
  • 4 oz of chestnut mushrooms
  • 1 cup of sliced leeks
  • 2 minced garlic cloves
  • 2 tablespoons of agarve nectar
  • 2 tablespoons of reduced-sodium soy sauce
  • 1 tablespoon of rice or white wine vinegar
  • 4 tablespoons of smooth organic peanut butter
  • 5 tablespoons of water
  • 2 tablespoons of extra-virgin olive oil or hazelnut oil

For the sauce, whisk together water, rice vinegar, peanut butter, soy sauce, honey, ginger and garlic in a small bowl

Drain and rinse the tofu, then pat dry. Slice the block into eight 1/2 inch thick pieces. Then crumble each slice into smaller pieces.

Heat olive oil in a large nonstick skillet on high heat, add tofu and cook without stirring. The  pieces will begin to turn golden brown after 5 minutes. Then stir, gently and continue cooking until it is golden brown all over.

Add the spinach, leeks, sauce and mushrooms and cook until the vegetables are ready.

Calories in each serving – 225

Jenny writes on behalf of a family run optician and eye care center in Durham, North Carolina. She specialises in articles relating to diet and eye health.

Aspire MidPage June 19