Healthy Eyes Recipes

Eat for your Eyes: Tasty, Vision-Boosting Foods

Fuel your vision with eye-healthy superfoods!

Leafy Greens (kale, spinach, broccoli) → Packed with lutein and zeaxanthin to protect against light-induced oxidative damage and macular degeneration.

Eggs → Rich in zinc to maintain healthy mineral levels in the retina and support melanin production.

Berries → Loaded with vitamin C to fight cataracts and slow age-related macular degeneration.

Almonds → Full of vitamin E to shield the lens from oxidative damage and prevent cataracts.

Fish → High in omega-3s for a healthy retina and sharp brain function.

Carrots (and sweet potatoes and squash) → High in beta-carotene, which converts to vitamin A as needed, helping maintain cornea health and supporting vision in low-light conditions.

Get Your Own Eye Healthy Cookbook

 

Download, View, and Print your own copy of the AAO Eye Healthy Cookbook. Featuring quick and tasty recipes filled with vision-friendly and eye-nourishing ingredients such as greens, fish, eggs, fruits, and veggies, this is a great resource for your meal planning!

→ Get the cookbook

 

 






Pumpkin Pie

Betacarotene
Vitamin A
Vitamin C
Lutein
Zeaxanthin

Featuring

What better way to celebrate the holidays than with a slice of classic pumpkin pie? You may wonder if dessert can fit into a healthy eating plan—good news: it absolutely can! The key is moderation: enjoy a reasonable portion, stay mindful of added sugars in the rest of your meals, and embrace balance in your overall eating pattern. Indulging mindfully allows you to savour the season’s flavours while maintaining a healthy relationship with food—no guilt necessary. Pumpkin isn’t just tasty; it’s a powerhouse of nutrients, especially for your eyes. Rich in beta-carotene, which your body converts to vitamin A, pumpkin supports low-light vision and protects the cornea. Pumpkin also provides vitamin C, which may help reduce the risk of macular degeneration and slow its progression. Plus, antioxidants like lutein and zeaxanthin work to filter harmful light wavelengths, potentially lowering the risk of cataracts and macular degeneration. So, when you savour a slice of pumpkin pie, you’re indulging in more than just a holiday treat—you’re feeding your eyes some love too!

Makes one 9” pie

Ingredients & Supplies

  • 1 - 9” pie pan
  • 1 - 9” pie crust (or use the vegan pie crust below)
  • 3 large eggs, lightly beaten
  • 3/4 cup brown sugar
  • 2 cups pumpkin puree (see recipe below for homemade or use canned pure pumpkin*)
  • 1 1/4 cup homo milk
  • 1 tsp vanilla
  • 1 1/2 tsp cinnamon
  • 3/4 tsp ginger
  • 1/2 tsp cloves
  • 1/4 tsp salt

Method

  1. Preheat oven to 350 degrees Farhenheit.
  2. In a large bowl, add eggs and lightly beat with a whisk. Add brown sugar, pumpkin puree, homo milk, vanilla, cinnamon, ginger, cloves, and salt. Whisk until well combined.
  3. Pour mixture into the prepared pie shell.
  4. Bake for 60-65 minutes until the filling is just set in the middle and a knife inserted in the centre comes out clean.** Enjoy!

*not canned pumpkin pie filling **if you don’t want to insert a knife, you will know it is done when it jiggles like jello.

Vegan Pie Crust

(makes 1 bottom*)

Ingredients & Supplies

  • parchment paper rolling pin
  • 1 cup + 1 tbsp flour
  • 1/4 tsp salt 1/8 cup warm water
  • 1/3 cup canola oil

Method

  1. Preheat oven to 350 degrees Farhenheit.
  2. In a small bowl combine flour, salt, warm water and canola oil. Mix just to combine. Kneed once or twice.
  3. Place pastry ball between 2 sheets of parchment paper and roll out pastry into a flat circle with an 11” or 12” diameter.
  4. Gently place the rolled out pastry in the pie pan and fold under the excess pastry to make a pie edge. Note that this pastry will shrink when blind baked so continue to follow the steps in this method.

Nestle an aluminum foil pie pan on top of your pie pastry and flip upside down on a parchment paper lined baking sheet. The pie crust will be sitting between 2 pie pans. Blind bake for 20 minutes. 6. Remove from oven, cool slightly and your crust is prepared!

*This recipe may be doubled if you wish to make a top crust & a bottom crust. For example, if you want to use this recipe in the future to make a vegan fruit pie. (Note: pumpkin pie filling is not vegan but is vegetarian)

Homemade Pumpkin Puree:

  1. Preheat oven to 400 degrees Fahrenheit. Spread parchment paper on a baking sheet.
  2. Cut off stem. Cut sugar pumpkin in half lengthwise and scrape out seeds.
  3. Roast the halves cut-side down for 45-55 minutes. Let cool.
  4. Scoop out the flesh and puree in a blender or food processor until smooth. Add a tbsp or 2 of water if needed.

Refreshing Gazpacho Soup

Lutein
Zeaxanthin
Beta-carotene
Vitamin C
Vitamin K
Lycopene

Featuring

Tomatoes are high in vitamin A (beta-carotene) and vitamin C, as well as lycopene, lutein, and zeaxanthin, which can protect against UV-induced damage and the development of cataracts, macular degeneration, and diabetic retinopathy. Cucumbers are high in vitamin K which prevents excess vascular calcification that results in age-related stiffness and atherosclerotic plaque of blood vessels in the retina.

Chill out in summer with this classic refreshing Spanish soup that is served cold. It's perfect for sweltering summer days and is packed full of eye-healthy vitamins and antioxidants. Quality tomatoes really make this recipe, so try homegrown, farmers' market, or the highest quality tomatoes you can find.

Ingredients

  • 3 lbs fresh tomatoes, blanched (see method step 1)
  • ½ cucumber, roughly chopped
  • 1 small green pepper (or 1/2 a large green pepper), roughly chopped
  • 1 clove garlic, minced
  • 1 small onion (red, yellow, or white), roughly chopped
  • 2 cups tomato juice
  • ½ tsp cumin
  • 1 tsp salt (or as little as you can enjoy!)
  • 1 tsp pepper
  • ¼ cup olive oil
  • ¼ cup white wine vinegar

Method

  1. To blanch tomatoes: Wash tomatoes and place in a large saucepan. Pour boiling water over the tomatoes to cover and let sit 1 min. Remove tomatoes from boiling water and slice an "X" on the base of each tomato. Then peel and roughly chop the tomatoes. Remove and discard the stem.
  2. Add chopped tomato, cucumber, green pepper, garlic, onion, tomato juice, cumin, salt, and pepper to a blender and blend briefly until combined. Add olive oil and vinegar. Blend briefly again until combined.
  3. Refrigerate and serve cold. Enjoy!
 

Grilled Vegetable Skewers

Lutein
Zeaxanthin
Beta-carotene
Vitamin C

Featuring

Tasty, healthy, and beautiful! This easy and colourful grilled vegetable skewer recipe is a cornucopia of eye-healthy ingredients and is perfect for summer! Bell peppers and zucchini are rich in vitamin C and beta-carotene, which help protect your eyes from damage caused by free radicals. Corn on the cob provides lutein and zeaxanthin, antioxidants that reduce the risk of chronic eye diseases. Summer squash adds to the mix with potassium, maintaining proper eye pressure.

Chef's Tip: When grilling on the BBQ, select a vegetable oil with a higher smoke point, such as avocado oil, canola oil, grapeseed oil, or extra virgin olive oil for better health and flavour.

Ingredients

  • 2 bell peppers (any colour)
  • 8 or 9 mushrooms (cremini or white)
  • 1 small red onion
  • 1 or 2 cobs of corn
  • 1 zucchini squash
  • 1 yellow straight neck squash or other summer squash or a second zucchini squash
  • 3 tbsp vegetable oil such as avocado, canola, grapeseed, or extra virgin olive oil
  • Fresh ground pepper, if desired
  • Salt, as little as you can joy

Method

  1. Heat BBQ to medium-high heat (about 400 degree Fahrenheit).
  2. Cut vegetables into similar sized chunks and thread onto metal skewers. If using wood skewers be sure to soak skewers in water for a minimum of 30 minutes (overnight is best!).
  3. Drizzle vegetable oil on the cut veggies on skewers and sprinkle with freshly ground pepper and as little salt as you can enjoy!
  4. Place skewers on the BBQ. Grill for 15 minutes (turning once halfway) or until the vegetables are tender and show grill marks.
  5. Remove from grill and Enjoy! For extra flavour these vegetable skewers can be served with lemon wedges, a vinaigrette, tzatziki, or an olive tapenade for dipping. Leftovers are wonderful on a salad or in a sandwiches the next day.
 

Healthy Vision Grilled Salsa

Lycopene
Lutein
Zeaxanthin
Beta-carotene
Vitamin C
Quercetin

Featuring

With barbeque season upon us, it’s a great time to bring your chips & dip game to the next level. Say goodbye to store-bought salsa and hello to this antioxidant-rich grilled salsa. The vegetables are a powerhouse of antioxidants that contribute to optimal eye health. At the heart of the salsa lies the humble tomato, bursting with lycopene, lutein, zeaxanthin, betacarotene and vitamin C; antioxidants that protect against UV-induced damage and help to prevent cataracts. Jalapeños don’t just add heat, but are high in beta-carotene and vitamin C, bolstering the body’s defences against oxidative stress. Onions may bring a tear to the eye, but contain the antioxidant quercetin which also helps protect eyes from oxidative stress. Garlic contains antioxidants that may help slow the progression of macular degeneration and diabetic retinopathy.

Served hot or cold it’s a real crowd-pleaser! 

Ingredients

  • 3 tomatoes (any variety), sliced into 3 chunks
  • 3 Roma tomatoes, sliced into 2-3 chunks
  • 3 jalapeños, remove stems and slice in half lengthwise (consider removing the seeds and pith of 1-2 jalapeños depending on how spicy you like your salsa)
  • ⅓ white onion, cut into 2 wedges
  • 2 cloves garlic, peeled
  • 2 tbsp vegetable oil with a high smoking point, for example avocado oil, grape seed oil, or canola oil
  • 1 tsp course salt (or as little salt as you can enjoy!

Method

  1. Add tomato chunks, jalapeño halves, onion wedges, and garlic cloves to a medium bowl.
  2. Drizzle with the oil and mix until covered well.
  3. Sprinkle with salt if using.
  4. Heat BBQ to high temperature.
  5. Grill vegetables:
  • Use long handled tongs.
  • Consider using a vegetable grill pan so that the garlic cloves and onion slices don’t fall between the BBQ grates.
  • Start by placing onion, then garlic, then jalapeños, and finally tomatoes on the grill. Be careful not to over cook or ‘stew’ the tomatoes. You want them to have grill marks but not to lose their shape. Tomatoes are the last on and first off the grill.
  • Flip jalapeños, garlic, and onion but watch the tomatoes. If they start to soften quickly remove them from the grill to a medium sized bowl. The jalapeños, garlic, and onion will be done when grilled marks are formed on them and they soften slightly.
  • The grilling process will take 6-9 minutes total depending on the heat of your BBQ.
  1. Using tongs, place vegetables place vegetables in a blender or food processor and pulse until desired consistency is reached. It is delicious chunky! Discard the vegetable juices in the bottom of the bowl that transported the veggies from the BBQ or the salsa will be runny.
  2. This salsa can be served fresh off the BBQ when it is still warm or served cold after refrigerating. It is delicious with no added salt whole wheat baked pita or tortilla or served with your favourite artisan tortilla or taco chip. It can also be served on tacos with beef, chicken, pork, or fish. Enjoy!
 

Hummus Salad Dip Platter

Beta-carotene
Lutein
Zeaxanthin

 

Featuring

Is it a salad or a dip? This eye healthy platter of goodness is full of antioxidants from the vegetables and fruits, protein from the chickpeas, healthy fats from the olive oil, and fiber from the chickpeas and vegetables. This platter is a crowd pleaser, serves 6-8, and is customizable to everyone's taste. Buy your pita from the store, or wow your guests and make it from scratch!

Hummus

Ingredients

  • ¼ cup tahini
  • ¼ cup lemon juice
  • 2 tbsp olive oil (+ more for drizzling)
  • 1 clove garlic, minced
  • ½ tsp salt
  • 15 ounce can chickpeas, rinsed (approximately 1¾ cups)
  • 2-4 tbsp cold water
  • Optional: sprinkle of paprika, sumac, or za'atar

Method

  1. Using a blender or food processor, add tahini and lemon guide. Process until creamy.
  2. Add the olive oil, minced garlic, and ½ tsp salt. Process until smooth.
  3. Add half the chickpeas and process until smooth, pausing as needed to scape down the sides. Add the remaining chickpeas and process until smooth.
  4. The hummus will likely be too thick, so add 2 to 4 tbsp of cold water until you reach the perfect consistency.
 

Salad Toppings & Platter

These salad toppings are suggestions. Feel free to customize based on what you have on hand, seasonal availability, and personal taste!

Ingredients

  • 1 cup cucumber, diced
  • 1 cup cherry tomatoes, diced
  • ½ cup bell pepper, diced
  • ½ cup radish, diced
  • 4 green onions, sliced
  • ⅓ cup fresh herbs, such as mint, parsley, or basil

Method

  1. Spread hummus over a serving platter.
  2. Drizzle with a small amount of olive oil and, if using, sprinkle with a small amount of paprika, sumac, or za'atar.
  3. Sprinkle salad toppings as desired on top of hummus.
  4. Serve with cut vegetable sticks, whole grain crackers, or whole wheat pita bread.
 

Whole Wheat Pita

Ingredients

  • ½ tsp instant yeast
  • ½ tsp honey
  • ½ cup warm water (+ you may need an extra 1-2 tbsp warm water)
  • 1½ cups whole wheat flour
  • 1½ tsp garlic powder
  • ½ tbsp olive oil
  • ½ tsp salt

Method

  1. In a large bowl, or the bowl or your stand mixer, whisk together honey, yeast, and ½ cup warm water. Let stand for 5 minutes.
  2. Add flour, garlic powder, olive oil, and salt and mix until it all comes together. You may use your hands or a stand mixer with the dough hook. You may need to add an extra 1-2 tbsp of warm water for the dough to come together.
  3. Transfer dough to a floured surface and knead until it is smooth and elastic. Approximate 3-5 minutes.
  4. Grease a large, clean bowl with oil and place dough into the bowl. Place in a warm place, cover with plastic wrap and let rise for 1-2 hours until it doubles in size.
  5. Pre-heat over to 450° F with a baking tray or pizza stone(s) inside.
  6. Punch down the dough and divide intro 4. Shape each portion into a small ball on a floured surface and using a rolling pin, roll each into a ½ cm (or ¼ inch) thick circle. Lift and turn the dough frequently as you roll to make sure it isn't sticking.
  7. Add pitas to the baking tray and bake 4-5 minutes or until puffed, then fully ballooned. Don't worry if you over-bake them. They will then be more like pita chips! Enjoy with the Hummus Salad Dip Platter.

Eye Healthy Zucchini Chocolate Cake

Beta-carotene
Lutein
Zeaxanthin

 

Featuring

Zucchini and chocolate. Zucchini is high in the antioxidants lutein, zeaxanthin, and beta-carotene. These antioxidants enhance vision and help prevent age-related macular degeneration, which is an incurable eye disease. Chocolate also includes antioxidants. Yum!

Ingredients

  • ¼ cup non-hydrogenated margarine
  • ½ cup vegetable oil (such as canola or avocado oil)
  • 1¾ cups sugar
  • 2 eggs
  • 1 tsp vanilla
  • 2 cups flour
  • 4 tbsp cocoa
  • ½ tsp baking powder
  • 1 tsp baking soda
  • ½ tsp cinnamon
  • ½ tsp cloves
  • 2½ cups zucchini, grated
  • ½ cup buttermilk or sour milk*
  • ¼ cup chocolate chips
* To sour milk, add approximately ½ tbsp vinegar or lemon juice to ½ cup milk. Let stand for 5-10 minutes and it is ready to use in your recipe. This method also works for plant-based milks such as oat and soy.

Method

  1. Add non-hydrogenated margarine, vegetable oil, and sugar to a large bowl. Add eggs and mix well. Add vanilla and mix.
  2. Add flour, cocoa, baking powder, baking soda, salt, cinnamon, cloves, zucchini, milk, and chocolate chips; mix just until blended.
  3. Pour batter into a 9x13" plan (or two 8" or 9" circular pans) nd bake at 325° for 55-60 minutes (or 45-50 minutes for circular pans). Cake is done when inserted toothpick comes out clean.
This recipe is delicious served with vanilla gelato and fruit, or you may choose to add frosting and/or make a layer cake. Enjoy in moderation!

Superhero Berry Smoothie

Vitamin C
Lutein
Zeaxanthin

 

Featuring

Vitamin C in berries, banana, and orange juice as well as lutein and zeaxanthin in kale or spinach. All are very good for your eyes!

Ingredients

  • ½ cup frozen berries
  • 1 banana
  • ½ cup vanilla (or plain) Greek yogurt
  • ¼ cup kale or spinach
  • ¼ cup 100% orange juice

Method

  1. Add all ingredients to the blender.
  2. Ensure you've secured the top in place.
  3. Blend on high until smooth.
  4. Pour into a glass and enjoy!

Sweet Potato Gnocchi

Beta-carotene (Vitamin A)

Featuring

Adding sweet potato to this classic Italian recipe boosts the "eye health" nutrition. The carotenoids in the sweet potato are powerful antioxidants essential for our eye health. Betacarotene helps protect your cornea (the surface of the eye) and allows us to see under conditions of low light. Lutein and zeaxanthin prevent macular degeneration.
Serve on its own or alongside roast chicken and steamed veggies. 

Ingredients

  • 1 sweet potato (approximately 454g)
  • 1 clove garlic, minced
  • ½ tsp nutmeg
  • 1 egg, beaten
  • 2 cups all-purpose flour
  • 1-2 tbsp olive oil
  • ¼ cup parmesan cheese (for garnish)
  • Freshly ground black pepper (optional)
  

Method

  1. Preheat the oven to 375° F. Wash and dry the sweet potato. Poke holes in the sweet potato using a fork. On a baking sheet lined with parchment paper, bake the sweet potato for approximately 60 minutes, or until soft to the touch. Remove from the oven and set aside to cool.
  2. Once sweet potato is cool, remove and discard the peel. Add the sweet potato flesh to a medium bowl and mash. Add the garlic, salt, nutmeg, and egg and mix until well combined. Add the flour a little at a time (approximately ½ cup at a time) and mix well until you have a soft dough. Use more or less flour as needed. Dough is just right when it is not too sticky and not too dry.
  3. Bring a large pot of water to a boil. While you wait for the water to boil, make the gnocchi.
  4. On a floured surface, separate the dough into 8 parts. Roll each part out into a long snack and cut into ~1 inch x ½ inch pieces. The dough cuts easily. You can use a clean recycled plastic gift card for cutting.
  5. Carefully drop the pieces into boiling water, stirring occasionally. Cook for 5-6 minutes or until they float to the surface. Remove gnocchi with a slotted spoon. Toss with olive oil. Sprinkle with parmesan cheese and freshly ground pepper (optional).
Serves 4-6.

Pumpkin Cookies

Beta-carotene (Vitamin A), Lutein, Zeaxanthin

Featuring

This nutritious and delicious cookie is made with wholesome pumpkin. Pumpkin's brilliant orange colouring comes from the carotenoids betacarotene, lutein, and zeaxanthin. Carotenoids are powerful antioxidants essential for eye health. Betacarotene helps you see in the dark. Lutein and zeaxanthin prevent macular degeneration. 

Ingredients

  • 1 cup pumpkin puree (or 1 cup canned pumpkin)
  • 1 cup sugar
  • ½cup vegetable oil (e.g., grapeseed, canola, or avocado oil)
  • 1 egg
  • 2 cups all-purpose flour
  • 2 tsp baking powder
  • ½ tsp salt
  • 2 tsp cinnamon
  • 1 tbsp vanilla
  • 1 cup semi-sweet chocolate chips
  

Method

  1. Preheat the oven to 350° F. Line baking sheets with parchment paper or nonstick spray. Set aside.
  2. In a medium bowl, add sugar and oil and mix well. Add egg and mix well. Add the pumpkin and vanilla and mix well.
  3. Finally, add flour, baking powder, cinnamon, salt, and chocolate chips and mix until just combined.
  4. Drop onto prepared baking sheet (½-2 tbsp per cookie) and bake for 12-14 minutes, until the tops spring back.
  5. Transfer cookies to wire racks to cool.
Makes 3 dozen cookies.

Eye Healthy Turkey Chili

Beta-carotene (Vitamin A)

Featuring

Chickpeas and lentils are sources of bioflavonoids and zinc, which can help protect the retina and lower the risk for developing macular degeneration and cataracts. This recipe also contains leafy greens, red bell pepper, carrots, and tomatoes, which are all great for eye health!

Ingredients

  • 1 tbsp vegetable oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • Approximately 450g extra-lean ground turkey
  • 1 carrot
  • 1 rib celery, diced
  • 1 package (227g) button mushrooms, diced
  • 1 red bell pepper, diced
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp dried oregano leaves
  • ½ tsp salt
  • 1 can (796ml) while tomatoes, crushed by hand
  • 2 tbsp tomato paste
  • 1 can (540ml) lentils, drained and rinsed
  • 1 can (540 ml) chickpeas, drained and rinsed
  • 4 cups leafy greens, such as spinach, kale, or beet greens
  

Method

  1. In a Dutch oven or large pot, heat oil over medium-high heat. Sauté the onion and garlic until beginning to soften, about 3 minutes.
  2. Add turkey, carrot, celery, and mushrooms. Break up turkey with a spoon, until turkey is browned, about 5 minutes.
  3. Stir in chili powder, cumin, coriander, oregano, and salt. Cook for 2 minutes.
  4. Stir in tomatoes and tomato paste, then bring to a boil. Reduce heat and simmer, stirring occasionally for 10 minutes.
  5. Add lentils, leafy greens, and red bell pepper. Cook, stirring occasionally for 5 minutes.
  6. Serve with a whole grain bun and a salad or raw veggies.
Serves 8.

Oven Baked Sweet Potato Medallions

Beta-carotene (Vitamin A)

Featuring

Sweet potatoes (or yams) are high in beta-carotene and are great for your vision.

Ingredients

  • 2 large sweet potatoes or yams, peeled and cut into ¼ inch thick slices/medallions
  • 3 tbsp canola or avocado oil
  • ½ tsp salt
  • ½ tsp freshly ground pepper
  • ¼ tsp paprika
  • ¼ tsp garlic powder
  

Method

  1. Position rack in upper third of oven and then preheat oven to 425°F. Spray baking sheet with non-stick spray or use parchment paper or a reusable baking sheet liner.
  2. In a medium bowl, combine sweet potatoes, oil, salt, black pepper, paprika, and garlic powder. Toss to coat.
  3. Arrange potatoes in a single layer on the prepared baking sheet; be sure not to overcrowd.
  4. Bake until tender and golden brown, turning occasionally. Cooking time is 25 to 30 minutes.
Serves 4.

Macaroni & Cheese with Butternut Squash

Beta-carotene (Vitamin A)

Featuring

Butternut squash is an excellent source of betacarotene. our bodies turn betacarotene into vitamin A, which helps maintain eye health. Making meals from fresh whole ingredients is a great way to decrease the amount of processed food you eat. This is quick and easy to make and the butternut squash gives it a boost of betacarotene for eye health.

Ingredients

  • pkg (about 450g) elbow macaroni
  • 2 tbsp butter
  • 4 tsp flour
  • 2 cups milk
  • 1 cup butternut squash puree*
  • 2 cups grated cheese (can mix in your favourites!)
  • ¼ tsp nutmeg
  • ⅛ tsp mustard
  • ⅛ tsp pepper
 *Making the butternut squash puree in advance and freezing in 1 cup portions is a time saver. Use in this recipe, or throw into oatmeal or a smoothie for an eye-healthy boost!
 

Method

  1. Cook macaroni as per directions on the box or package.
  2. While the macaroni is cooking, melt butter in a large saucepan over medium heat.
  3. Once melted, add the flour and stir with a whisk. Cook, stirring constantly for 1 minute. Add milk little by little and stir well until there are no lumps and the mixture begins to thicken, 3 to 4 minutes.
  4. Add cheese and stir until melted. Add nutmeg, mustard, butternut squash puree and pepper. Reduce heat to low and cover, stirring occasionally.
  5. Once the macaroni is cooked "al dente" (cooked but still slightly firm), drain and add to the cheese mixture and mix well.
Serves 4.

Special Ingredient Pumpkin Spice Muffins

Beta-carotene (Vitamin A)
 Zeaxanthin
Lutein

Featuring

Pumpkin's brilliant orange colouring comes from the carotenoids beta-carotene, lutein, and zeaxanthin. Carotenoids are powerful antioxidants essential for eye health. Beta-carotene helps you see in the dark. Lutein and zeaxanthin prevent macular degeneration.

Ingredients

  • 1 cup sugar
  • ½ cup canola or avocado oil
  • 398ml pumpkin puree*
  • 2 cups buttermilk**
  • 3 large eggs
  • 2 cups whole wheat flour
  • 1½ cups all-purpose flour
  • 4 tsp baking powder
  • 1 tsp baking soda
  • ¼ tsp salt
  • 4 tsp cinnamon
  • 2 tsp ground ginger
  • 1 tsp nutmeg
  • ½ tsp cloves

Special Ingredients (choose 1 of the following if desired)

  • 1½ cups raisins
  • 1½ cups chopped apple
  • 1 cup chocolate chips
  • 1 cup pumpkin seeds
  • 1 cup crystallized ginger
*You can roast and puree your own pumpkin, or use 1 14-ounce can of pumpkin puree.
**Make your own buttermilk by adding 2 tbsp vinegar or lemon juice to 2 cups milk; let sit for 5 minutes.

Method

  1. Preheat oven to 375°F and prepare 2, 12 muffin pans by spraying with nonstick spray or use paper baking cups. Set aside.
  2. In a medium bowl: mix sugar and vegetable oil together. Add eggs, mixing well after each addition. Add buttermilk and pumpkin. Mix well.
  3. Add whole wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, ground ginger, nutmeg, cloves,. Mix until just combined.
  4. Fold in your special ingredient.
  5. Using a ¼ cup measure, fill each measuring cup.
  6. Bake 18-22 minutes until puffed and golden.
Makes 24.

Sautéed Rainbow Swiss Chard

Lutein

Featuring

Swiss chard—along with spinach and kale—is one of the best dietary sources of lutein. Lutein helps reduce risk of macular degeneration. Lutein is thought to block blue light from reaching the underlying structures in the retina, thereby reducing the risk of light indiced oxidative damage that can lead to macular degeneration.

Ingredients

  • 1 bunch of fresh rainbow swiss chard, rinsed
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • ¼ cup onion, sliced
  • 2 tbsp balsamic vinegar or apple cider vinegar
  • Salt and pepper to taste

Method

  1. Rinse the swiss chard leaves under water.
  2. Tear or cut the thick stalks from the leaves.
  3. Cut the stalks into ½ inch slices. Chop the leaves into 1 inch wide strips. Keep the stalks and leaves separate.
  4. Heat the olive oil in a sauté pan or large frying pan on medium high heat. Add minced garlic and sliced onions and cook for about 1 minute or until garlic is fragrant.
  5. Add the swiss chard stalks and toss with the oil, garlic, and onions in the pan. Lower the heat to low, cover and cook for 3 to 4 minutes.
  6. Add the chopped chard leaves, toss with the pan contents. Cover and cook for 3 to 4 minutes.
  7. Add the vinegar and toss with the leaves, stalks, garlic, and onions in the pan. Serve immediately.
Makes 4-6 servings.

Zucchini and Carrot Muffins

Beta-carotene (Vitamin A)
Vitamin C
Zeaxanthin
Lutein

Featuring

Carrots are rich in beta-carotene which can help you see in the dark. Zucchini is rich in lutein and zeaxanthin which can help prevent macular degeneration. Apples are high in vitamin C which may protect against cataracts.

Ingredients

  • 2 tbsp oil
  • ⅓ cup brown sugar, packed
  • 1 egg
  • ½ cup milk
  • 1 tsp vanilla
  • 1 cup whole wheat flour
  • ⅓ cup ground flax
  • ⅓ cup oat bran
  • 2 tsp baking soda
  • 1 tsp baking powder
  • ½ tsp salt
  • 1 tsp cinnamon
  • 1 cup grated carrot
  • ½ cup grated zucchini
  • 1 peel apple, grated
  • ¼ cup raisins
  • ½ cup chopped nuts (optional)

Method

  1. Preheat oven to 375°F and prepare a 12 muffin pan.
  2. In a large bowl: combine oil, sugar, egg, milk, and vanilla. Mix well.
  3. In a medium bowl: combine whole wheat flour, ground flax, oat bran, baking soda, baking powder, salt, and cinnamon.
  4. Stir dry ingredients into wet ingredients just until moistened. 
  5. Next, stir in carrots, apples, raisins, and nuts, if using.
  6. Divide batter evenly between the 12 muffin cups.
  7. Bake at 375°F for 15 to 20 minutes. The muffins are done when you insert a toothpick and it comes out clean. Let cool and enjoy!
Makes 12.

Eye-Healthy Zucchini Boats

Beta-carotene (Vitamin A)
Vitamin C
Lycopene
Zeaxanthin
Lutein

Featuring

Zucchini and tomatoes. Zucchini and tomatoes are a good source of eye healthy antioxidants, including betacarotene, vitamin C, zeaxanthin, and lutein. These antioxidants fight free radicals and reduce the risk of developing glaucoma, cataracts, and macular degeneration.

Ingredients

  • 3 zucchini (about 6 inches in length)
  • 1 cup (150g) grape tomatoes, diced
  • Salt & pepper to taste
  • ½ cup parmesan cheese, grated

Method

  1. Cover a 9x13 inch baking pan or a baking sheet with parchment paper or tin foil. Pre-heat oven to 350℉.
  2. Trim the ends off of the zucchini and cut in half lengthwise. Using a teaspoon, scoop out the seeds leaving about ½ inch of flesh all around. Arrange on a baking pan or baking sheet.
  3. Dice the tomatoes and add to the zucchini boats. Sprinkle with salt and pepper as desired (using as little salt as you can enjoy).
  4. Sprinkle boats with parmesan cheese.
  5. Baked uncovered until zucchini is tender and cheese is melted, about 15-20 minutes. You may wish to place under a broiler for a couple of minutes until cheese is golden.
Makes 6.

Pan-Roasted Salmon with Sour Cream Dill Sauce

Omega-3 Fatty Acids

Featuring

Omega-3 fats. Salmon is one of the best sources of omega-3 fats, which are important for retina and brain health.

Ingredients

  • 4 salmon fillets (about 200g/6oz each)
  • 2 tbsp olive oil
  • 3/4  cup sour cream (5-7%)
  • zest of 1 lemon, or 1 tsp
  • 2 tbsp fresh lemon juice
  • 1 tbsp capers, drained
  • 2 tbsp chopped fresh dill
  • Salt and pepper to taste

Method

  1. Dry the salmon by pressing it between paper towels. Lightly season the salmon with salt and pepper (if desired). Heath oil in a large heavy-bottomed pan over medium-high heat until the oil shimmers. Add the salmon fillets - skin side down if they have skin - and immediately reduce the heat to medium-low and cook for 6 minutes.
  2. Flip the fish and cook on the second side for 1 minute longer, or until the thickest part registers 130℉. Transfer to a plate and let rest for 5 minutes.
  3. In a small bowl, mix the sour cream, lemon zest, lemon juice, capers, and dill. Serve over salmon or on the side for dipping.

Serves 4.

Refreshing Melon & Mint Salad

Beta-carotene (Vitamin A)
Vitamin C
Lycopene

Featuring

Watermelon, honeydew melon, and cantaloupe, which are high in antioxidants: vitamin C, deta-carotene, and lycopene. These antioxidants can lower the risk of developing cataracts and slow the progression of age-related macular degeneration. Beta-carotene can help prevent night blindness.

Salad Ingredients

  • 2 cups honeydew and/or cantaloupe, cubed (or use a melon baller)
  • 3 cups watermelon, cubed (or use a melon baller)
  • 1 cup cucumber, diced (approximately 1/2 of a cucumber)
  • 1 cup (4 oz) feta cheese, diced
  • 1/4 cup red red onion, sliced thin
  • 1/2 cup (28 g) fresh mint, chopped

Dressing Ingredients

  • 1 lime, juiced (approximately 2 tbsp)
  • 2 tbsp olive oil
  • 1 tbsp honey
  • Pinch of salt
  • Freshly ground pepper

Method

  1. Combine salad ingredients in a large bowl.
  2. Whisk together salad dressing ingredients.
  3. Pour over salad and mix gently.

Crunchy Carrot & Apple Salad

Betacarotene (Vitamin A)
Antioxidants
Omega-3 fatty acids

Featuring

This eye healthy salad is a favourite. It's naturally sweet and crunch! Bonus! The dressing keeps the apples from browning so they look just as tasty as they did when you prepped them.

Ingredients

  • 2 or 3 medium carrots (or 6-8 small carrots), peeled and sliced into medallions
  • 1 large or 2 small apples, core removed, thinly sliced and then cut into thirds
  • 1/4 cup raisins
  • 1/4 cup pumpkin seed kernels
  • 2 tbsp honey
  • 2 tbsp olive oil
  • 2 tbsp fresh lemon juice

Method

  1. In a medium bowl, whisk together honey, olive oil, and fresh lemon juice.
  2. Add carrot medallions and sliced apples.
  3. Sprinkle with raisins and pumpkin seed kernels.
  4. Toss salad and enjoy!
* Chef's Tip: Honey crisp, pink lady, or green apples taste great in this recipe, as do garden carrots or carrots from a farmer's market.

Squash Soup

Betacarotene (Vitamin A)

Featuring

This soup is a great way to warm up in chilly weather. Full of "eye healthy" betacarotene, this soup is a delicious addition to any lunch or supper.

Ingredients

  • 2-3 squash (approx. 5 lbs. total) – butternut, acorn, or kabocha are all delicious options
  • 2 apples or pears
  • 4 cloves garlic
  • 1/3 cup olive oil
  • 4-8 cups no salt added broth or soup stock
  • Cayenne pepper – start with a pinch and add more to taste
  • Nutmeg – start with a pinch and add more to taste
  • Salt – start with adding 1 tsp and add more to taste
  • Black pepper – start with a pinch and add more to taste
  • 1 cup half & half cream (optional)
  • 2 green onions, thinly sliced

Method

  1. Preheat oven to 375 °F.
  2. Cut squash in half and scoop out seeds. Brush the cut side of the squash with olive oil and place cut side down on baking sheet (lined with parchment paper for easier clean-up)
  3. Peel and core apples and/or pears. Brush with olive oil and place on baking sheet. Peel garlic cloves and brush with olive oil. Tuck under apple or pear pieces for protection from heat in oven.
  4. Bake in oven for 45-50 minutes or until the squash is tender. Allow to cool.
  5. Scoop out the squash and place in a food processor or blender. Add apples/pears and garlic. Puree. 
  6. Transfer puree to a large saucepan. Add enough stock to give the soup the desired consistency (4-8 cups).
  7. Heat soup gently over medium heat. Add cayenne pepper, nutmeg, salt, and black pepper to taste.
  8. If you prefer your soup creamier, you can add up to 1 cup of half & half cream right before serving.

Avocado Saucy Dip


Vitamin C
Betacarotene (Vitamin A) 

Featuring

Vitamin C in the tomatoes and avocados, which lowers risk of cataracts and macular degeneration. Betacarotene in tomatoes, which converts to Vitamin A in the body. Vitamin A protects the cornea and allows us to see under conditions of low light.

Ingredients

  • 3 ripe avocados, pitted and scooped from the skin
  • 1 lemon, juiced
  • 1 cup plain yogurt
  • 1/2 tsp cayenne pepper
  • 1 tsp coarse sale
  • 2 cups grape or cherry tomatoes, quartered or halved
  • 2 green onions, thinly sliced

Method

  1. In a blender or food processor, combine avocado flesh, lemon juice, yogurt, cayenne pepper, and salt. Process until smooth.
  2. Remove sauce to a bowl and add cut tomatoes and sliced green onions. Stir just until combined.
  3. Enjoy as a dip with tortilla chips or carrot sticks, or as a sauce. Serve it with fish (omega-3 fatty acids) or eggs (zinc) for an extra boost if "Eye Healthy" nutrients.