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Pep up your Peepers!

3 easy recipes for healthy eyes and sharp vision


Zesty Carrot Ginger Soup

(Serves 4)

Packed with vitamin A, carrot prevents night blindness and is essential for retinal health. It also reduces the risk of cataracts and macular degeneration.


3 tbsp unsalted butter

680g carrot (about 6 or 7), peeled and sliced thinly

1 onion, chopped


1 tsp ginger

2 cups (500ml) chicken or vegetable stock

2 cups water

3 large strips of orange zest

Coriander or chives, chopped for garnish


  1. In a soup pot, melt the butter over medium heat. Cook the carrot and onions, stirring occasionally, until onions soften. Watch that they do not brown. This will take about 5 to 8 minutes. Sprinkle in some salt.
  1. Add stock, water, ginger and orange zest strips. Bring to a simmer. Cover and cook until carrots soften. This will take another 20 minutes.
  1. Discard the orange zest strips. In small batches, pour the soup into a blender and puree until completely smooth. Only fill the blender a third full with the hot liquid to prevent it from popping off. Add salt to taste.
  1. Garnish with chopped coriander or chives.

Recipe adapted from

Spinach and Pepper Frittata15565267_xl

(Serves 2)

Green leafy vegetables like spinach are great sources of antioxidants lutein and zeaxanthin, which help improve vision and reduce the risk of age-related macular degeneration. These ‘natural sunglasses’ also protect our eyes from UV radiation. The eggs and peppers also bump up the dish’s antioxidant quotient.


3 eggs

¼ cup (56g) frozen spinach, chopped

1 tbsp skimmed milk

1 tbsp fresh dill

½ orange pepper, diced

1 green onion, chopped

1 tbsp olive oil

Salt and pepper


  1. Whisk eggs together with milk, dill, salt and pepper. Set aside.
  1. In a non-stick pan, sauté orange pepper and onion in olive oil for 1 – 2 minutes over medium high heat. Add frozen spinach and continue cooking until spinach has thawed and cooked. Reduce to low heat and add in the egg mixture, ensuring that vegetables and eggs are evenly distributed in the pan.
  1. Cook on low heat until the bottom starts to set. Flip the frittata – you can place a plate over the pan, flip it then slide it back in – and cook on low for another 1 – 2 minutes. Alternatively, place an oven-proof pan in the oven and broil on low heat for 3 minutes or until the frittata is cooked through. Test the centre with a fork.
  1. Remove from heat and let sit for 10 minutes. The frittata can be served hot or cold.

Recipe adapted from

C21702180_lantaloupe with Ricotta and Pistachios

(Serves 2)

Other orange-coloured foods such as cantaloupes also provide healthy doses of vitamin A, which reduces the risk of age-related macular degeneration. Zinc from ricotta also improves night vision and enables vitamin A to create melanin, a pigment which protects our eyes.


½ cup (125g) skimmed ricotta6715559_l

¼ cup pistachios (25g), chopped and toasted if desired

¼ cantaloupe, seeded, peeled and sliced

2 tbsp honey


  1. Simply divide the ricotta between two small bowls and sprinkle with pistachios.
  1. Serve with cantaloupe and drizzle with honey.

Recipe adapted from

Posted by ezyhealth on Aug 7 2014. Filed under Healthy Recipes. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

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