The Eyesight Salad

Inspired by foods good for eyesight I took a close look at a salad recipe which my mother would have made a lot when I was a child. Now, as a mother myself, I like to prepare it for my children as well.

A salad good for eyesight has to be something with carrots, right!? Not only…

The two super-nutrients essential for eye health, which might be even able to restore your vision,  are Lutein and Zeaxanthin and are found in green leafy vegetables, eggs and all yellow or orange colored vegetables and fruits.

Lutein and zeaxanthin are carotenoids, which are the plant pigments that give color to many fruits and vegetables. These particular two carotenoids are found in our retina and throughout out visual system. Other carotenoids are found in our eyes, but only lutein and zeaxanthin are highest in the macular center where they act as an antioxidant and cell regenerator.

Studies and clinical trials are confirming that these essential and superior functions of macular pigment decrease oxidative stress in the retina and enhance vision in both normal and diseased retinas. Read the full study

“Observational studies have reported that increased dietary intake and higher serum levels of lutein and zeaxanthin are associated with lower risk of age-related macular degeneration”.

If you want to learn more about the foods and important nutrients to keep our children’s eyes healthy

read Nutrients for Eyesight.

The Eyesight Salad

Serves: 4

Cooking Time: 25

Ingredients

• 6 medium carrots, peeled and grated
• 3-4 kale leaves
• 1 cup parsley, chopped
• 2-3 fresh turmeric roots, finely grated
• 1 lemon, freshly squeezed juice
• lemon zest
• 1/4 cup avocado oil, or half/half mixed with olive oil
• 4-5 tbsp kimchi juice
• salt and pepper to taste

Instructions

1

Peel and grate the carrots and put in a medium salad bowl.

2

Wash the kale and cut into very thin stripes. If your kids are picky about eating kale, place in a second bowl.

3

Chop the parsley very finely. I hated parsley as a child because it got stuck in my throat all the time. The finer the better. You can choose to mix it into the grated carrots or into the bowl with the kale.

4

The reason to prepare in separate bowls is to don't mix the kale into the carrot salad. That way you can place the kale on top or the side and your kids can try it and still choose to eat the carrot salad.

5

Peel and grate the fresh turmeric root. Use kitchen gloves because they will stain your fingers and nails.

6

Drizzle the oil, kimchi, lemon juice on your grated carrots and on the kale if you prepare in separate bowls.

7

Spice the salad with salt and pepper to taste.

8

Mix the salad until all the ingredients are well combined.

9

Grate some lemon zest on top.

10

Enjoy!

Notes

Can be prepared in advance and kept in the fridge for 1-2 days.