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Food For Your Eyes

I’ve teamed up with IRIS Visual Group to share some of my favourite recipes made up of ingredients that are good for your eyes. Taking good care of your vision is something that we often overlook until it becomes a problem, but being proactive with our eye health can be something we’ll be so thankful for down the road.
There are a handful of foods that benefit your eyes health and can help reduce the risk of cataracts with age. Dark leafy greens, like kale, help your detailed vision, more foods for your eyes also include grapefruit, egg yolks, butternut squash, apples, carrots, chickpeas & lemons – All used in these 3 favourite recipes I often make for breakfast, lunch and dinner.



Handful of Cut Kale

½ Tbs Coconut Oil

1 tsp Garlic Powder


2 Eggs

Hot Sauce

Whisk eggs and set aside. On medium low heat melt Coconut Oil in a pan, once melted sprinkle with garlic powder and add Kale, toss in Coconut oil. While Kale cooks, scramble eggs in a separate pan. Top Kale with Scrambled eggs add salt and Hot Sauce.



1 Can Chickpeas

2 Tbs mayo

1 Tbs Mustard

2 Pickles diced

Juice of half a lemon

2 tsp Turmeric

1 Tsp Garlic Powder

Salt to taste

With a potato masher or the bottom of a clean can, mash chickpeas in a bowl. Stir in the rest of the ingredients. Serve on Toast with Kale, or a rice cake.

Recipe adapted from Oh She Glows.



1 Butternut Squash – peeled, seeded, cubed

2 Carrots peeled and diced

1 Apple cored and diced

1 Onion sliced

1 Clove Garlic diced

2 Cups Vegetable Broth

1 Can Coconut Milk

Salt & Pepper to taste

½ tsp Cayenne Pepper

1 Sprig Fresh Sage

Add all ingredients minus the coconut milk to the slow cooker and cook on high for 3-4 hours or low for 6-8 hours. Once cooked, and squash + carrots are tender, remove fresh sage, add coconut milk. Blend with an immersion blender or transfer to a blender and blend until smooth. Serve topped with coconut milk & paprika.

Adapted from Gimme Some Oven.

Leave a comment

  1. Rachel John
    March 23, 2017 / 12:21 am

    Thanks Bethany!! My eyes are terrible and my mum has just been diagnosed with glaucoma so eye health is actually really important to me now also. Hadn’t thought about diet being that relevant to eye health (bit naive I guess, oops) so this will be great! I plan to make the soup for tea tonight!! 🙂 x

  2. April 5, 2017 / 9:48 am

    These foods look so delicious! I became very eye health conscious when I had dry eyes. Eyes are one of the most important senses.
    Eyes are the windows for our souls. We should be all eye health conscious. I am learning a lot about eye health here: http://www.eye7.in

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