7 Green Spring Recipes for Healthy Eyes

Posted By Key-Whitman Eye Center || 16-Apr-2015

19625514_sLeafy green veggies are some of the best foods for your eyes. Dark, leafy greens—like spinach, kale, collard greens, chard and beet greens—are rich in two antioxidants stored in the macula: lutein and zeaxanthin.

The macula is responsible for protecting the eye from damaging light. Lutein and zeaxanthin help the macula absorb blue light, which can damage the retina. Technological devices, such as cell phones and tablets, emit blue light. In addition to protecting the eye from damage by light, lutein and zeaxanthin can improve how the eye detects contrast.

Dark, leafy greens aren’t just good for your eyes—they also contain essential nutrients like vitamins K, C, E and many of the B vitamins, as well as minerals like calcium, potassium and magnesium. If you have a hard time eating enough dark leafy greens, try some of these delicious recipes.

Roasted Kale Chips
This simple recipe for roasted kale chips takes just five minutes to prep and 15 minutes to cook. All you need is one bunch of kale, a tablespoon of olive oil and salt to taste. For baking directions, click here.

Spinach Burgers
Burgers are an American favorite, but they aren’t always so healthy. Make healthy burgers that are also good for your eyes with this recipe for spinach burgers.

Ingredients:
1 (10-ounce) package baby spinach
1 tablespoon extra-virgin olive oil
1 clove garlic, crushed
1 red onion, chopped
2 teaspoons dried oregano, divided
4 ounces crumbled feta
1 1/3 pounds ground turkey breast or chicken
1 tablespoon grill seasoning

For cooking directions, click here.

Kale and Potato Hash
Need a healthy side dish to go with your dinner? This kale and potato hash is a delicious complement to any meat or fish. Or try it for breakfast, adding bacon or sausage and an egg served on top.

Ingredients:
8 cups torn kale leaves
2 tablespoons horseradish
1 medium shallot, minced
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
2 cups cooked shredded potatoes
3 tablespoons extra-virgin olive oil

For cooking directions, click here.

Nut-Free Spinach Brownies
Even dessert can be good for you! Try this recipe for nut-free spinach brownies from the Paleo Mom.

Ingredients:
1 1/4 cups frozen chopped spinach
1 cup pureed green plantain
6 ounces semi-sweet chocolate
1/2 cup palm shortening or butter
6 eggs
1 tablespoon honey
1 tablespoon molasses
1/2 cup cocoa powder
1 tablespoon vanilla
1/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cream of tartar
pinch cinnamon

For cooking directions, click here.

Cheesy Spinach Squares
These spinach and mozzarella squares make the perfect savory appetizer.

Ingredients:
1 (10-ounce) package spinach, rinsed and chopped
1 cup all-purpose flour
1 teaspoon salt
1 teaspoon baking powder
2 eggs
1 cup fat-free milk
1/2 cup melted butter
1 onion, chopped
1 (8-ounce) package shredded mozzarella cheese

For cooking directions, click here.

Sautéed Garlic and Greens
This easy recipe for sautéed garlic and greens is a simple addition to any meal.

Ingredients:
6 cloves garlic, sliced
2 tablespoons extra virgin olive oil
16 cups packed, stemmed and roughly chopped Swiss chard
1/2 teaspoon red pepper flakes
1/2 teaspoon kosher salt

For cooking directions, click here.

Kale and Strawberry Salad

6 cups kale, washed, dried and torn into bite-sized pieces OR 1 tub of packaged baby kale
1 pint sliced strawberries
1/2 cup toasted or candied pecans
Crumbled blue, gorgonzola or feta cheese
1/2 bottle Ken’s Strawberry or Raspberry Vinaigrette

Toss all in bowl and serve immediately.

What’s your favorite recipe using dark, leafy greens?

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