Many of us pass our time in front of a computer screen, and that can lead to various eye-related problems, such as pressure behind the eyes, or headaches. Some of us will choose to turn to an ophthalmologist, but at the same time, you may want to consider a change of diet. The three salad recipes below will help protect your eyes from environmental hazards, in a delicious and nutritious way. These colorful fruits and vegetables are excellent sources of antioxidants and vitamins, which will help you and your eyes feel better even after a long day. So instead of relying on one vegetable or another, combine them all together for a winning health team.
1. Kale Salad
Kale is an excellent source of lutein and zeaxanthin, a couple of powerful antioxidants that protect the eyes by shielding them from harmful UV rays. Kale also prevents cataracts.
Ingredients
Salad
• 2 cups kale, chopped into strips
• 1 cup roasted almonds, chopped
• 1 onion, chopped
• 3 peaches, cubed
• ¾ cup raisins
Dressing
• 1½ cup virgin olive oil
• ½ cup apple cider vinegar
• 1½ tablespoon Dijon mustard
• 1 tablespoon honey
Preparation
1. Wash and chop the kale, peaches and onion.
2. Roast the almonds and chop them.
3. Combine the dressing ingredients in a bowl, add salt and pepper to taste.
4. Add the dressing to the salad and allow it to marinate for a few hours.
2. Chicken Salad
This chicken salad can be a delicious side dish or a healthy main dish. The vegetables are loaded with lutein, zeaxanthin, vitamins C & E, as well as zinc, a mineral that maintains the health of the iris by preventing free radicals from damaging it.
Ingredients
Salad
• 1-2 cups roasted/cooked chicken breast, chopped
• 1 cup fresh spinach
• 1 cup lettuce, chopped
• ½ cup peas (frozen or fresh)
• ½ bell pepper, diced
• ½ orange, peeled, cubed
• ¼ cup almonds, chopped
Dressing
• ¼ cup fat-free Greek yogurt
• Juice from leftover ½ orange
• 1 tablespoon curry powder
• 1 garlic clove, chopped
Preparation
1. Juice half the orange and combine all the dressing ingredients until the dressing is consistent.
2. In a bowl, combine the salad ingredients and drizzle the dressing on top. Add salt and pepper to taste.
3. Green Salad
The perfect nutritional addition for a light and nutritious lunch or dinner, and also jam packed with eye-friendly nutrients. The Brazil nuts contain selenium, a powerful antioxidant enzyme, while the walnuts contain omega-3 fatty acids that prevent dryness in the eyes and protect the light receptors in the iris.
Ingredients
Salad
• 4 cups cabbage, chopped
• 4 cups fresh spinach, chopped
• 2 cups fresh mint leaves, chopped
• 2 cups peas, frozen or fresh
• 2 granny smith apples, cubed
• 1 cucumber, peeled and chopped
• ¼ cup walnuts or Brazil nuts, chopped
Dressing
• 1½ servings of Greek yogurt
• ½ lemon, juiced
• 1 tablespoon honey
Preparation
1. Combine the yogurt, honey and lemon juice for the dressing.
2. In a bowl, combine all the salad ingredients, and add the dressing.
3. Can be eaten immediately or refrigerated overnight.
