Go-to Recipes for Healthy Eyes

December 5, 2017 - Nutrition

Breakfast

Chia Pudding (Vegan)

Chia pudding is a great source of protein, fiber, and Omega 3s, which are critical for retina and optic nerve health. In addition, Chia gel, which is formed when the seeds are soaked in water, are excellent for hydration. Diseases such as macular degeneration and glaucoma can develop due to dehydration of the eye tissue.

Ingredients:

  • ½ cup of chia seeds
  • ¼ cup of water
  • 1 tsp cacao powder
  • Maca powder
  • ½ tsp bee pollen
  • ⅛ tsp vanilla extract
  • ¼ cup of walnuts

Instructions:

  • Add a 1/2 cup of Chia seeds in a bowl and soak in ¼ cup of water for at least 10 minutes.
  • When the Chia seeds are fully hydrated add the cacao, maca and acai powder, bee pollen, vanilla extract, and walnuts.
  • Mix until you have the consistency you want.
  • Top off the bowl with blueberries or strawberries.

Scrambled Eggs and Mushrooms with Sweet Potatoes

This recipe is excellent for reducing bodily inflammation, detoxification of the eyes and improving heart health. Eggs are rich in lutein, which is a carotenoid known for its role in protecting the macula from deterioration. Turmeric has become increasingly popular due to its anti-inflammatory properties. Sweet potatoes contain the beta-carotene which is an important carotenoid for the macula. When the body converts beta-carotene to Vitamin A, the eyes benefit greatly. Vitamin A has been found to reduce dry eye symptoms and also increase our ability to see at night. Mushrooms are also good for the eyes because they contain Vitamin B 2 (riboflavin) This potent vitamin can help lower our risk for glaucoma, cataracts, and protect our corneas.

Ingredients:

  • 3 shiitake mushrooms
  • 2 cloves of garlic
  • 2-3 eggs (organic, antibiotic free, pasture raised eggs)
  • 1 sweet potato (diced)
  • 1/2 onion (diced)
  • 1/2 tsp salt
  • 1/2 tsp turmeric
  • 1/4 cup coconut oil (as a substitute for butter)

Instructions:

  • Begin by soaking the mushrooms in water for 20 minutes.
  • Slice the mushrooms into small pieces and cook in a frying pan with coconut oil and the diced sweet potatoes, garlic, onions on a medium heat.
  • When the potatoes start to soften add 2-3 eggs and numeric. Cook and stir continuously, to avoid burning the eggs.

Bitter Melon Burrito wrapped in sprouted grain tortilla

Bitter melon is a great free radical scavenger, especially for the eyes. Bitter melon also slows down the metabolism of carbohydrates to sugars, which helps control blood sugar levels and weight. Many eye problems are the result of carbohydrate sensitivity. By regulating the metabolization of carbohydrates more efficiently, you can promote eye health and avoid eye disease.

Ingredients:

  • 1 bitter melon (diced)
  • 1 onion (thinly sliced)
  • 1 cup of cooked black beans
  • 2 tomatoes
  • 1/4 tsp. red pepper
  • 1/4 tsp. Oregano
  • 1 tsp. Salt
  • 2 cloves of garlic
  • 1/8 tsp cayenne (optional)
  • 1/4 cup coconut oil
  • 1/4 tsp. onion powder
  • 1/2 tsp. turmeric.

Instructions:

  • Soak diced bitter melon in 2 cups of water and 1 tsp. salt for 30 minutes.
  • Then, heat coconut oil over medium heat and add onions. Saute’ until they are lightly brown and add seasonings, tomatoes, bitter melon, red bell pepper, and black beans.
  • Reduce heat to medium and simmer until vegetables are soft. This should take 10 minutes.
  • Spoon in sprouted tortillas and add guacamole, wrap the burrito, and enjoy!

Fast Crunchy Cereal

This crunchy cereal is quick to make and full of antioxidants, healthy fats, and protein for long-lasting energy. The nuts and seeds are packed full of amino acids, healthy fats, and antioxidants that promote a healthy retina and optic nerve.

Ingredients:

  • ½ cup raw almonds, sesame seeds, pumpkin seeds, or walnuts
  • ¼ cup unsweetened coconut flakes
  • fresh berries
  • ⅓ cup of your berries of choice
  • ⅔ cup fresh almond milk
  • ⅛ tsp vanilla extract

Instructions:

  • Combine walnuts, coconut flakes, and berries in a bowl.
  • Blend the nuts and seeds with 1 cup of water and ⅛ tsp vanilla extract
  • Then mix in a bowl with the almond milk, unsweetened coconut flakes, and berries.

Zucchini Pancakes

Zucchini pancakes are a great tasting breakfast option that is high in antioxidants and protein. This helps regulate blood sugar, detoxify the eye, and reduce inflammation in the body. This recipe is particularly high in lutein and zeaxanthin, which are two carotenoids known for their vital role in supporting a healthy macula.

Ingredients:

  • 3 large zucchinis
  • 1 organic egg
  • 2 cloves of garlic
  • ½ cup onions (chopped)
  • 2 tsp almond meal
  • 1 tsp paprika
  • ⅛ tsp salt and pepper
  • 3 tsp coconut oil

Instructions:

  • Using a food processor shred the zucchini and place it in a clean, wet towel to dry.
  • Mix the shredded zucchini, egg, almond meal, paprika, and salt and pepper in a bowl.
  • Heat coconut oil in frying pan and add the chopped onions and garlic.
  • Once the onions are lightly brown, spoon the zucchini mixture into your preferred pancake shape.
  • Cook through until golden brown on both sides. (about 5 minutes)
  • You can place on a baking sheet and put the oven on low heat to keep warm

Homemade Granola (raw + vegan!)

This recipe is made of raw, vegan foods. It is high in fiber and essential trace minerals, such as zinc, phosphorous, sodium, potassium, magnesium, calcium, niacin, and vitamin E. These vitamins and minerals all support a healthy retina and optic nerve.

Ingredients:

  • 2/3 cup agave nectar
  • 1/2 cup pitted dates
  • 1 cup of raw oats
  • 1/8 tsp sea salt
  • 1/8 tsp of vanilla extract
  • 1/2 cup pecans
  • 1/2 cup dried coconut
  • 1 cup chopped dried fruit (your choice of raisins, cranberries, or goji berries)
  • 3/4 cup buckwheat sprouted groats

Instructions:

  • Combine agave, dates, salt, and vanilla in food processor and blend to smooth the paste. Then, transfer everything to a bowl and set aside/
  • Fold in the oats, pecans, coconut, dried fruit and sprouted buckwheat
  • Spread the batter onto a Teflex lined dehydrator rack to 1/2 inch thickness.
  • Dehydrate for 12 hours
  • Break up the granola into pieces. cover and store at room temperature. (This will stay fresh for up to 1 month)

Lunch

Creamy Broccoli Soup (Vegan)

Creamy broccoli soup is quick to make and contains a high level of antioxidants and carotenoids that support retina and macula health. In addition, the soup is high in protein to help satiate hunger for an extended period of time.

Ingredients:

  • 1 cup of almonds, broccoli, agave, avocado, garlic cumin
  • 1 tsp agave nectar
  • 2 cups chopped broccoli
  • 1 avocado (peeled, pitted, and chopped)
  • 1 garlic clove
  • 1 tsp of extra virgin olive oil
  • 1 tsp onion (chopped)
  • 1 tsp sea salt
  • 1 tsp of ground cumin
  • 1/8 tsp of freshly ground pepper.

Instructions:

  • Blend 3 cups of water, the almonds, and the agave until smooth
  • Then, add the broccoli, avocado, garlic, olive oil, onion, salt, cumin, and pepper. Blend until the soup is smooth and creamy.
  • You can serve immediately, or refrigerate for up to 2 days.

Kale and Avocado Salad

Kale and avocado salad is an excellent choice due to its high concentration of carotenoids, which protect the macula. In addition, avocados are rich in glutathione (commonly referred to as the master antioxidant) and healthy fats that promote circulation in the optic nerve.

Ingredients:

  • 1 head of Kale
  • 1 Avocado
  • 1/3 cup of extra virgin olive oil
  • 1 tsp of sea salt
  • 1 lemon
  • 1 lime
  • 1 orange or grapefruit
  • 1/3 cup of hemp seeds

Instructions:

  • Peel the kale off the stem. Then wash and dry thoroughly.
  • After the Kale is completely dry, add the olive oil and massage the oil into the kale for 5 minutes.
  • Then add salt and massage again for another minute.
  • Squeeze the lemon, lime, and 1/2 of the orange or grapefruit, mix all together.
  • Peel and chop the avocado, add to the salad.
  • Then, add the hemp seeds and mix all together one more time.

Avocado and Hummus Wrap

This wrap is easy to make and packed full of nutrients and minerals that promote eye health. Avocado is one of the superfoods for eyes, containing carotenoids, healthy fats, and antioxidants. Hummus is rich in Vitamin C, antioxidants, B Vitamins, iron and phosphorous, all of which promote eye health and mitigate stress levels in the body.

Ingredients:

  • ½ cup of hummus
  • 1 avocado (peeled, pitted, and chopped)
  • Lettuce
  • Sprouts
  • Cucumbers

Instructions:

  • On a sprouted tortilla, spread hummus on the tortilla, add avocado, lettuce, sprouts, and cucumber.
  • Wrap up the tortilla and dig in!

Dairy-free and nutrient-dense pizza

This pizza is a healthy treat that avoids the ingredients and is a great option for those who are sensitive to dairy products. These ingredients are high protein and full of amino acids and trace minerals that support eye and brain health.

Ingredients:

  • Gluten-free, sprouted grain pizza crust
  • 1 can organic tomato paste
  • 1 can Eden brand pizza sauce
  • 1 bunch fresh basil
  • shiitake mushrooms
  • Spinach
  • garlic powder
  • orange bell peppers
  • 1 and 1/4 cup of almonds or pecans
  • 3 tbsp lemon juice
  • 1/4 cup nutritional yeast
  • 1/4 cup red bell pepper
  • 1 tsp. Paprika
  • 1 tsp. Himalayan sea salt
  • 1/8 tsp. cayenne pepper.

How to make the cheesy sauce:

  • Blend ⅔ cup water with the almonds or pecans, lemon juice, yeast, red bell pepper, paprika, Himalayan sea salt, cayenne pepper.

Instructions:

  • Mix the tomato paste and pizza sauce together to thicken the sauce.
  • Spread the sauce over the pizza crust and spread a thin layer of garlic powder over the sauce
  • Then pour the cheese sauce evenly over the pizza
  • Then top the pizza with shiitake mushrooms, orange bell peppers, fresh herbs, spinach, and other vegetables that you prefer.
  • Bake at 425 degrees for 15 minutes, or until the crust is crispy.

Avocado-cucumber soup

Avocado-cucumber soup is alkalinizing for the digestive system, which can improve dietary absorption of fats and antioxidants. This improves macula and optic nerve health.

Ingredients: avocado, cucumber, dill, lemon juice

  • 2 avocados (peeled and pitted)
  • 2 cucumbers (chopped)
  • 1/2 cup fresh dill
  • 1 tbsp freshly squeezed lemon juice
  • 1/2 teaspoon sea salt

Instructions:

  • Blend all ingredients together until the soup is smooth and creamy.
  • Serve at room temperature or refrigerate for 1 hour. Stir before serving.

Dinner

Salmon Dinner

This salmon dinner is rich in omega 3 fatty acids, vitamin B, selenium, and astaxanthin. This combination of nutrients is particularly supportive of heart, optic nerve and macula health, and helps reduce stress levels.

Ingredients:

  • Dijon Mustard
  • Organic Black Sesame Seeds
  • responsibly farmed or wild sockeye salmon.

Instructions:

  • Spread mustard over top of salmon fillets and press in the sesame seeds on top.
  • Then, sprinkle lemon or lime and bake for 10-15 minutes at 375 degrees.

Black Bean Burger

This meal is high in protein and fiber, making it great an excellent meal for weight loss, due to it being very filling. Black beans are also high in potassium and vitamin B6, which are known to promote healthy eye circulation.

Ingredients:

  • 2 cups of black beans
  • 1 egg (organic)
  • 1/2 cup brown rice bread crumbs
  • 1/2 cup carrot (grated)
  • 1/2 tsp sea salt
  • 1/4 tsp of cumin,
  • 1/4 tsp Oregano
  • 1/4 tsp garlic powder
  • 1/4 tsp Turmeric.
  • Gluten-free bun
  • avocado

Instructions:

  • Drain and rinse the black beans. Then, pour them into a food processor and add the breadcrumbs and carrots. Pulse the mixture until smooth.
  • Next, add the egg, sea salt, cumin, oregano, garlic powder, and turmeric and pulse to combine.
  • Transfer all of the contents to a bowl, and shape the mixture into 4 evenly sized patties.
  • Grill the burgers over medium-low heat in a frying pan with coconut oil.
  • You can serve on a gluten-free bun or bed of spinach. You may also top the burger with avocado.

Cabbage-Lentil Soup

This recipe is great for weight loss, lowering your risk for diabetes, and offers you robust health!

Ingredients:

  • 1/2 head of organic cabbage (shredded)
  • 2 cups of vegetable broth
  • 28 oz of canned, diced tomatoes
  • 1 1/2 cups of organic red lentils
  • 4-8 cloves of garlic
  • 1 tsp of salt
  • 3/4 tsp. black pepper
  • 2 tsp. Paprika
  • 6 cups of water.

Directions:

  • Shred the cabbage in a food processor and add it to a pot of the water and broth.
  • Add remaining ingredients and bring to boil.
  • Reduce to simmer for 30 minutes or until the lentils are soft.

Nori Wraps with Sauerkraut (Vegan)

A nori wrap with sauerkraut is excellent for supporting the immune system and intestinal health. As a fermented food, sauerkraut is great for the microbiome. Nori has a high concentration of Vitamin B12, iodine and linoleic and arachidonic acids (these are unsaturated fatty acids). It also has high amounts of zinc, manganese, selenium, copper, and iron – which are all important trace minerals for healthy cellular function.

Ingredients:

  • 1 sheet of nori
  • 1/2 cup of brown basmati rice
  • 1/2 cup raw purple sauerkraut
  • 1/2 tsp salt
  • black sesame seeds

Instructions:

  • Toast the nori sheet lightly in skillet or toaster oven and it will turn slightly greenish-brown.
  • Then, place the nori on bamboo mat.
  • Moisten your fingers and pat the cooked brown basmati rice on nori.
  • Next, place purple sauerkraut on top of rice and top the wrap with salt and black sesame seeds.
  • Cut the completed nori sheet into pieces using a sharp knife. (Dip the knife in water between each slice)
  • You can add avocado to each bite as well.

Ayurvedic Kitchari

This recipe cleanses and detoxifies the body and supports liver health. The liver’s role in removing toxins from the body makes its health closely correlated to eye health.

Ingredients:

  • 1/2 cup basmati rice
  • 1/4 cup split mung dal
  • 1/2 cup ginger
  • ½ cup turmeric root
  • 1 tsp cumin seeds
  • 1 tsp fennel seeds
  • Sweet potatoes
  • Broccoli
  • Carrots
  • squash
  • coriander
  • cumin
  • mustard seeds.

Instructions:

  • Heat coconut oil and ginger, turmeric, and spices in a pot on a low heat.
  • Let simmer for one minute and add rice and dahl. Then stir for another minute and add 5 cups of water.
  • Cover and let boil. Once it begins boiling, let it boil for 7 minutes and then add some sweet potatoes (cut up in small pieces), broccoli, carrots, and squash.
  • Cook on low heat for about 45 minutes.

Dessert

Maca Cacao Truffles

Ingredients:

  • 1.2 cup of maca root powder
  • 1/2 tsp cinnamon
  • 1/4 tsp. Cardamom
  • 1/8 tsp ground clove powder
  • 12 peeled organic cacao beans
  • ¼ cup manuka honey

Instructions:

  • Knead maca powder, spices, and honey into a stiff dough.
  • Divide the dough into 12 portions and roll each around a whole cacao bean.
  • Roll in 1 crushed cacao bean and then coat with 1/2 tsp. of maca root powder.

Cacao Drink

Ingredients

  • 1/8 cup of almonds
  • pumpkin seeds
  • 1 Tbsp of Coconut Meat
  • 1/2 cup of coconut water
  • 1/8 cup of cacao nibs
  • 1/2 tsp of cinnamon
  • 1/4 tsp of vanilla bean extract
  • 1 fig
  • 1 cup steeped of turkey tail-chana tea
  • 1 Tbsp of raw cane juice.
  • turkey tail-chaga tea
  • raw cane juice

Instructions:

  • Blend all ingredients for 2 minutes on high, or until smooth.

Vegan Oatmeal Cookies

Ingredients:

  • 1 ½ cups oat flakes
  • 1 banana
  • ½ agave nectar
  • Seeds from 1 vanilla bean
  • 2 tsp ground cinnamon
  • 1 cup of pecans
  • 1 cup of raisins
  • ⅛ tsp of sea salt

Instructions:

  • Combine 1 cup of oats, the banana, agave, vanilla seeds, and cinnamon in a food processor.
  • Blend until the ingredients are smooth.
  • Add the pecans and the remaining 1/2 cup oats and pulse-chop until the pecans and remaining oats are coarsely chopped.
  • Add the raisins and pulse-chop again until everything is a batter-like consistency.
  • Drop 1/2 cup measures of the batter onto a Teflex-lined dehydrator rack.
  • Moisten the palm of your hand with water and press slightly. They should not be perfect circles, and pieces of raisin and nuts will stick out.
  • Dehydrate the cookies for 6 hours and remove the racks and turn them over, and peel off the Teflex.
  • Then, dehydrate for an additional 6 hours. The cookies should be moist, but still hold their shape. You can store the cookies at room temperature for up to 5 days.

Healthy Brownies

Ingredients:

  • 4 cups of cacao powder
  • 4 cups of pitted dates
  • 1 1/2 cups of agave nectar
  • 2 cups of pecans, walnuts or hazelnuts

Instructions to make it

  • Put 1 cup each of nuts in a food processor and blend until finely ground.
  • Remove the nuts and transfer to a bowl, then repeat with remaining nuts.
  • Put the cacao powder into the food processor and pulse a few times to get rid of any lumps.
  • Add the cacao to the ground nuts and stir until the ground nuts and cacao are well mixed.
  • Put the dates and agave in the food processor
  • Blend until the coarse paste forms and then move the blend to another bowl.
  • Put 1/3 of the nut mixture and 1/3 of the date mixture in a food processor. Pulse for about 30 seconds, until the mixture is crumbly and moist and then transfer to a bowl.
  • Repeat two more times. When there are three batches in the bowl, mix to combine.
  • Evenly spread the brownie batter into a 11×7-inch pan. You can cut the brownies immediately into large or small pieces, or cover and store at room temperature for up to 3 days. If kept for more than 3 days, brownies may begin to dry out. To bring them back to their moist, re-put them in the food processor with a few tablespoons of agave nectar.

Key Lime Raw Vegan Pie

Ingredients

  • 1 cup almonds
  • ½ cup walnuts
  • ¼ cup coconut flour
  • 2 cups dates
  • 4 avocados
  • ¾ cup lime juice
  • ¾ cup maple syrup
  • 1 cup coconut oil

Instructions:

  • Add the nuts, coconut flour, and dates, in that order, to your blender. Pulse until the dates mix in and blender stops blending smoothly. This should take 5-10 seconds.
  • Remove the contents from the blender and hand knead them into a ball until the consistency is dough-like.
  • Press into a pie plate starting from the center working your way to the edges until evenly spread through the pan. You can use a fork to give it a pie crust look by pressing with at the fork flat around the edges. (Optional: for a firmer crust, dehydrate crust for 2 hours at 110 degrees.)
  • To create the pie filling, add the lime juice, maple syrup, coconut oil, and avocados, in that order, into your blender. Pulse a few times to get it started and then blend until well mixed.
  • Pour into the pie plate and chill for 2 hours.

Snacks

Goji and Kiwi Pudding

Goji has a concentration of carotenoids and amino acids to boost the macula and eye health. Kiwis help support our respiratory health and contain a high amount of Vitamin C which is needed for a healthy lens of the eye.

Ingredients:

  • 1-2 tsp of Manuka Honey
  • 2 tsp agar powder
  • 2 kiwis
  • 1/2 cup goji berries
  • 6 kiwis (peeled)

Instructions:

  • Boil 1 cup of water and add the agar powder. Stir for 3-5 minutes until the agar is dissolved.
  • Blend the kiwis with goji berries and honey. Then, add another cup of water to the blender.
  • Mix in the blender for another 20 seconds and pour it into a dish.
  • Add more kiwi to the mixture and then chill in a refrigerator for an hour.

Pineapple Chia Pudding

Pineapple Chia pudding is packed with Omega 3 for a healthy optic nerve. The Pineapple has very high anti-inflammatory properties which helps the eyes reduce inflammation–which help prevent macular degeneration and glaucoma

Ingredients:

  • 2 cups coconut water
  • 1/2 cup macadamia nuts
  • 6 dates
  • 2 tsp vanilla extract
  • 4 tsp of via seeds
  • 1 pineapple stem
  • 1/8 cup maple syrup
  • 1/2 cup goji berries

Instructions:

  • Blend everything except the Chia seeds at medium speed for one minute.
  • Then, add the chia seeds and blend for 10 seconds.

Manuka Honey and Black Sesame Sandwich

This sandwich can be created in less than 5 minutes and provides high concentrations of antioxidants that promote brain and eye health. In particular, manuka is great for reducing inflammation in the body.

Ingredients:

  • 2 tbsp Black Sesame Tahini
  • 2 tbsp of Manuka Honey
  • 2 slices of Sprouted Grain Bread

Instructions:

  • Toast the sprouted bread until it is your preferred crunchiness.
  • Then, spread the manuka honey and black sesame tahini on the bread.

Natto Chocolate Chai Drink

Natto supports with bone health and is rich in Vitamin K, which helps reduce age-related eye conditions, such as cataracts, glaucoma, and macular degeneration.

Ingredients

  • 1/2 cup coconut milk
  • 1/3 cup cacao powder
  • 2-inch chunks of ginger root
  • 6 tbsp of Manuka Honey
  • 2 cloves
  • 2 tsp cinnamon
  • 1/8 tsp cardamom powder
  • 2 tbsp organic Natto Powder
  • 1 cup of water

Instructions:

  • Blend together, for 80 seconds, all the ingredients except the natto powder and honey.
  • Then add the honey and Natto at the end with a short 5-second pulse.

Natto Chocolate Pudding

This is a delicious pudding that is rich in vitamin K.

Ingredients:

  • 2 avocados
  • 2 tbsp organic Natto Powder
  • 1/4 cup coconut milk
  • 1/2 cup raw cacao powder
  • 1/2 cup maple syrup