13 Delicious Vegetarian Recipes for Healthy Eyes
Who says healthy food can’t be tasty? Prepared mostly with kitchen staples, our list of 13 delicious vegetarian recipes will boost your eye health even as they delight your taste buds.
From blueberry oatmeal to carrot biryani, these recipes are loaded with nutrients for your eyes, including lutein and zeaxanthin. They also have protein, dietary fiber, and healthy fats to keep your eyes healthy and happy.
So, bring these recipes to your dining table and say goodbye to ocular health problems the tasty way.
#1 Blueberry Oatmeal
Rich in antioxidants, blueberries can work wonders for your eye health. Mix them with oats and you’ll get a quick boost of dietary fiber, too. This 10-minute recipe is as healthy as it is tasty.
Blueberries contain tons of antioxidants, particularly anthocyanins. These have therapeutic effects on your eye health and can help treat myopia and glaucoma. They also reduce the risk of oxidative damage to your retina.
What’s more, dietary fibers in oats can regulate your blood sugar levels. This may help prevent diabetes-related conditions, like diabetic retinopathy.
Find the oatmeal blueberry for eyesight recipe here.
Tip: You can also take advantage of the nutrients in blueberries through a natural, sugar-free eye health supplement like Blueberry Gummies sweetened with monk fruit. Learn more about the Blueberry Monk Fruit Gummies.
#2 Green Eggs
Add green veggies to eggs and you have an eye superfood at your breakfast table. The ingredient list includes leeks, spinach, and of course, eggs.
Eggs also contain lutein and zeaxanthin, though they are more popular as vitamin A rich foods for eyes. Vitamin A is essential for maintaining your night vision, keeping your cornea healthy, and preventing dry eyes.
Find the full recipe here.
#3 Spiced Carrot and Lentil Soup
This simple and savory soup requires only cupboard staples. A handful of cumin seeds, olive oil, carrots, red lentils, vegetable stock, and milk. And it’s packed with benefits for your eye health.
Carrots steal the spotlight. Carrots are high in beta-carotene, a natural pigment that your body converts into vitamin A. It’s essential for maintaining healthy vision, especially in low-light conditions.
Get the full recipe here.
#4 Kale, Quinoa, and Avocado Salad
What could be better than a mix of superfoods like kale, quinoa, and avocado? With a zesty dressing of olive oil, lemon juice, and Dijon mustard? It goes without saying that this salad is packed with awesome nutrients for vision.
Kale is particularly rich in lutein and zeaxanthin. Quinoa contains omega-3 fatty acids and avocados have vitamin E. But that’s not all. Olive oil is anti-inflammatory. And finally, lemon and Dijon mustard have antioxidant properties.
Make sure to follow the full recipe here.
#5 Toasted Buckwheat Tabbouleh
This Middle Eastern salad has buckwheat as its star ingredient. Buckwheat might not taste like much. But add some olive oil, onions, garlic, cucumber, parsley, mint, and lemon juice, and voila!
Grab the full recipe here.
#6 Vegan Sweet Potato Chili
Sweet and spicy, this vegan stew will warm you up on chilly days. Plus, it’s chock-full of wholesome ingredients, like sweet potatoes and jalapeno peppers.
Sweet potatoes are one of the best vegetables for eye health. They’re a good source of beta-carotene. Converted to vitamin A, this antioxidant is essential for good vision, especially at night. What’s more, jalapeno peppers offer an extra boost of vitamin A.
Follow the full recipe here.
#7 Squash and Lentil Salad
This butternut squash and lentil salad is another tasty food good for the eyes. It’s flavourful and has enough nutrients to benefit your eye health.
In the list of foods that help eyesight, butternut squash ranks at the top. It’s loaded with vitamins A, C, and E. It’s also rich in lutein and zeaxanthin, two important antioxidants that benefit your eyes.
Not to mention that lentils are a good source of zinc. Zinc not only protects your retina, it also slows the progression of age-related macular degeneration.
For the full recipe, go here.
#8 Carrot Biryani
Grated carrots, cashew nuts, and lots of Indian spices. Prepare these with brown rice and you have the perfect blend of tasty and healthy.
This recipe has plenty of beta-carotene, protein, magnesium, and potassium. You also get a good dose of vitamin E from brown rice. Vitamin E helps protect your retina from damage.
Find the full recipe here.
#9 Honey-Mustard Green Medley
Broccoli, beans, peas, and leeks are some foods that are good for your eyes. They contain lutein, zeaxanthin, vitamin C, vitamin E, and zinc. Nutrients that your eyes can’t do without.
Since vegetables good for the eyes may not always be appetizing, it’s best to make them a little flavorful. So, toss them in a bowl and glaze them with sweet vinaigrette, like in the full recipe here.
#10 Superfood Salad with Citrus Dressing
It goes without saying that this salad is packed with all the good stuff. Avocados, broccoli, soya beans, and pomegranate. So, it shouldn’t come as a surprise that you’ll find plenty of vision-boosting nutrients in it.
Add these to cooked quinoa, dress your salad with some lemon juice and herbs, and your superfood salad is ready.
For the full recipe, see here.
#11 Berry Fruit Salad
Too much artificial sugar can damage your retina and increase your risk of developing cataracts. The good news? You can mix strawberries, blueberries, and raspberries to satisfy your sweet tooth.
This will not only help you skip the artificial sugar, but also give you a quick antioxidant boost. What’s more, goji berries might just be the best fruit for the eyes. So, don’t shy away from tossing some into your berry fruit salad.
Grab the recipe here.
#12 Nut and Seed Bar
Nuts and seeds are packed with healthy fats. Turn them into small bars and you’re sure to think twice before eating store-bought bars again.
For this recipe, you will need almonds, cashews, pecans, hazelnuts, and chia and hemp seeds. Use coconut flour to bind the ingredients together into bars.
Nut and seed bars are a good source of omega-3 fatty acids, vitamin E, zinc, and antioxidants. They are also rich in fiber, protein, and healthy fats. Your eyes are sure to benefit from these bars.
For delicious results, follow the full recipe here.
#13 Citrus Smoothie
Fruits good for the eyes include oranges and pineapples, which have plenty of vitamin C. But they’re not even the best part about this smoothie.
The recipe includes two teaspoons of ground turmeric. The curcumin in turmeric is a powerful antioxidant and anti-inflammatory compound. It protects your eyes from damage caused by free radicals and inflammation.
For extra benefits, add bananas, coconut milk, lime juice, ginger, and ground nutmeg to your smoothie.
Follow the full recipe here.
The Wrap Up
There’s no shortage of food that’s good for your eyes. But sometimes, it can be challenging to make it delicious.
With our list of recipes for healthy eyes, you can get the best of both worlds. These recipes will give you a boost of eye-healthy nutrients while also satisfying your tastebuds.
In the end, don’t forget that an eye health supplement can also help support your eye health. In addition to the Blueberry Monk Fruit Gummies, you may also want to try SightC.
A natural, plant-based superfood blend, SightC has goji berries, turmeric, and other superfoods that work synergistically to support eye health in the digital age.Learn more about SightC.