Roasted beef with mashed potatoes and gravy sauce? This Christmas you can do better. You can cook delicious and healthy alternatives that give your eyes a nutrient boost.
Discover now our selection of delicious Christmas eye health recipes. They’re easy to make and use widely available ingredients, so you have no reason not to try them.
Farro Breakfast Bowl
Make your Christmas day more memorable with a bit of a different breakfast than what you usually eat.
This farrow breakfast bowl packs vitamin E and healthy fatty acids from eggs and avocado. These sustain the health of the small blood vessels in your eyes. They may also reduce the risk of age-related macular degeneration and help treat dry eye syndrome.
As a rule, heart-healthy dishes low in saturated fats are good food for the eyes.
Find this interesting recipe here.
Tip: No farro in your pantry? You can substitute it for quinoa or another healthy grain of your choice.
Seared Salmon with Tomatoes
No list of foods good for eye health would be complete without salmon. Salmon is rich in omega-3 fatty acids and has some vitamin D as well. Both of these play a crucial role in supporting healthy vision according to the American Optometric Association.
Essential fatty acids help your tear glands produce quality tears to keep the surface of the eye lubricated. They also reduce eye inflammation.
Learn more about this recipe.
Roasted Salmon with Olive Oil
More than a delicious main course, this recipe is a healthy feast for your eyes. It brings together salmon, olive oil, and lemon juice—that’s plenty of healthy fats and vitamin C too.
A study of 654 subjects found that regular use of olive oil decreases the risk of late age-related macular degeneration.
Get the step-by-step instructions to make this dish here.
Red and Yellow Salad
Christmas dinners can get meaty and quite heavy. A salad can help take some of the heaviness away. Plus, it can boost your eye health.
When it comes to vegetables good for the eyes, carrots and tomatoes top the list. Carrots have beta-carotene while tomatoes have lycopene—it’s what gives them their color. These antioxidants protect eye cells from damage. Add in some olive oil for a healthy dose of unsaturated fats.
Check out the recipe for this eye-healthy salad.
Tip: Substitute the raisins for goji berries to make this recipe even better. Goji berries are one of the best superfoods for the eyes.
Baby Carrot Soup
Carrots again—they have vitamin A, which helps ensure the retina is functioning properly. According to this study, vitamin A can also reduce your risk of cataracts.
You can add this carrot soup to your Christmas menu with confidence since it’s both delicious and easy to prepare.
Grab the recipe now.
Tip: You can also use regular carrots for this recipe.
Vegan Pistachio Cookies
Pistachio cookies more than deserve to be on our list of foods that are good for your eyes. Of all nuts, pistachios are the highest source of lutein, plus they have vitamin E too. And let’s not forget about their healthy fats.
Based on your preferences, you can choose the type of flour you use for this recipe. White flour isn’t the healthiest for your eyes because it has a high glycemic index. You can also try replacing sugar with an alternative sweetener such as monk fruit or stevia.
Here’s how to make these tasty cookies according to the original recipe.
Next, how about a smoothie whose color is in keeping with the traditional Christmas theme?
This dark red smoothie brings together in a colorful glass some of the best foods for eye health, including berries and leafy greens. It’s packed with lutein, zeaxanthin, and other powerful antioxidants that can help protect your macula from UV radiation and may even boost your contrast sensitivity.
Since the body needs a bit of fat to properly absorb lutein and zeaxanthin, it’s good to put some almond milk into this smoothie too.
Find the recipe here.
Strawberry and Blueberry Compote
What about dessert? Try this delicious compote in red wine as an alternative to gingerbread cookies.
Berries are great foods for eye health. Strawberries and blueberries are delicious sources of antioxidants. Blueberries have anthocyanins, which may help improve night vision and protect your eyes from cataracts and glaucoma.
Strawberries are a good source of vitamin C, one of the vitamins that can slow age-related macular degeneration, a common cause of vision problems.
The red wine syrup infused with warm spices adds to this compote a decidedly Christmas flavor.
Grab the recipe here.
Vanilla and Almond Steamer
What about a hot drink for snowy evenings? The base ingredient for this vanilla and almond steamer is low-fat milk, a rich source of vitamin B2. Also known as riboflavin, this vitamin plays a key role in maintaining your eyes healthy. Vitamin B2 deficiency can cause cataracts.
If you’re lactose intolerant or a vegan, you can opt for a plant-based milk instead. Just make sure it's fortified with B2.
And if you’re looking for an alternative to mulled wine, you can add some brandy or rum to this steamer.
Find this quick and easy recipe here.
A Healthy Feast
In the end, we hope you’ll try this Christmas at least one or two of the recipes we shared with you. Whether you make them for yourself or share them with family and friends, you’ll boost your eye health without sacrificing taste in the least.
And don’t forget that even without a recipe book, you can still add food for eyesight to your Christmas menu. Substitute the regular dishes with healthy fats and protein and add in some vegetables and fruits for eye health.
And Merry Christmas!