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Simple and Delicious Recipes To Keep Your Eyes Healthy

Scheduling regular eye exams with your eye doctor is important to protect your eyes. They are able to provide services such as glaucoma testing and cataract management to ensure that your vision is always clear and comfortable.

However, following a balanced and nutrition-rich diet can also have a great impact on the health of your eyes. Eye conditions such as diabetic retinopathy and macular degeneration have been shown to occur less frequently in patients whose diets are rich in vitamins, minerals and healthy proteins.

Keep your eyes healthy and functioning with these 3 simple and delicious recipes recommended by our Calgary eye doctors.

Recipe 1: Deli-Style Kale Salad

Green vegetables such as kale, spinach and collard greens contain high amounts of lutein and zeaxanthin, which help protect the retina and reduce your risk of glaucoma.

Eye doctors also recommend leafy greens, which contain vitamin C, vitamin E, zinc and fiber, all of which help prevent the progression of age-related macular degeneration.


What you need

  • 4 cups raw kale
  • ¼ cup chopped dried figs
  • 4 green onions, thinly sliced
  • 1 medium carrot (shredded)
  • ¼ cup roasted soybeans


  • 2 tbsp mayonnaise
  • 2 tbsp plain yogurt
  • 2 tsp apple cider or white wine vinegar
  • 2 tsp honey or maple syrup
  • Salt & pepper

Cooking Instructions

  • Remove stems from kale leaves
  • Chop the kale into small (1-2 inch) pieces and place in a large bowl
  • Toss together all salad ingredients except soybeans
  • In a small bowl, mix all the dressing ingredients & pour over salad.
  • Refrigerate for 1-3 hours.
  • When ready to serve, sprinkle with soybeans.


Learn more about glaucoma testing and what foods to eat to reduce your risk of glaucoma.


Recipe 2: Turkey Burgers With Roasted Orange Peppers

Next time you leave your eye doctor’s office, you’re sure to go with a prescription for orange peppers. Both the green onion and orange peppers in this recipe will provide your eyes with a healthy dose of lutein and zeaxanthin and turkey meat is very high in zinc, which protects you from cataracts.


What you need

  • 1 lb ground extra-lean turkey
  • ½ chopped green onion
  • ¼ cup whole wheat bread crumbs
  • ¼ chopped parsley
  • Salt & pepper


  • 2 orange peppers
  • 2 tbsp Dijon mustard
  • Tomatoes
  • Leaf lettuce
  • Caramelized onions
  • 4 whole wheat burger buns.

Cooking Instructions

  • Mix together all ingredients for the burgers. Shape into patties and refrigerate.
  • Grill the yellow peppers, turning until charred on all sides.
  • Once the peppers are cool enough, peel them and remove stems, seeds and white membranes. Do this over a bowl so that you can collect the pepper juice.
  • Mix 1 tbsp pepper juice and 2 tbsp dijon mustard. Set aside.
  • Grill burgers and buns.
  • Assemble burger: spread the mustard mix on both buns, add roasted pepper wedges and layer with patties and lettuce.


Learn more about cataract management of risks, symptoms, and diagnosis of cataracts


Recipe 3: Roasted Salmon With Melon Salsa

Eye doctors advise incorporating fish into your diet as it is high in omega-3 fatty acids, which play a crucial role in healthy vision and reduced inflammation. In fact, research has found that eating cold-water fish such as salmon protects against age-related macular degeneration, cataracts, and dry eye syndrome.

NOTE: Not a fan of cantaloupe? Substitute with peaches or papaya.


Main Ingredients

  • 4 wild alaskan salmon fillets (fresh is preferable but you can use frozen)
  • 1 Tbsp olive oil
  • Salt & pepper

Salsa Ingredients

  • 1 cup cantaloupe (¼ inch cubes)
  • ½ red pepper (¼ inch cubes)
  • 1 finely chopped green onion
  • 1 Tbsp chopped fresh cilantro
  • Juice & zest of 1 lime
  • 1 Tbsp olive oil

Preparing Salmon

  • Preheat oven broiler (400 degrees)
  • Line a cooking tray with aluminum foil
  • Place salmon fillets on tray and brush with olive oil.
  • Cook for 5-10 minutes or until cooked throughout

Preparing Salsa

  • Mix together gently the melon, red peppers, green onions & cilantro
  • Season with salt & pepper
  • In a small bowl, mix together the olive oil and juice & zest of lime
  • Pour dressing over salsa and mix.


Once your salmon is cooked, plate your fillets (1 piece per plate) and spoon ¼ of the salsa on top. Serve with a leafy green salad or brown rice.

Learn More

To learn more about the link between nutrition and your eyes or about our glaucoma testing and cataract management services, contact one of our Calgary eye doctors to book a consultation.

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