kale leaves on envision optical eye health blog - gold coast optometrists

Why Your Eyes Love Kale

Kale is fantastic vegetable for your eye health. As we discussed in our first blog post on kale, this green leafy vegetable is packed full of Vitamin C, Lutein and Zeaxanthin which may prevent cataracts and has been shown to reduce the risk of macular degeneration. Kale also contains Beta-carotene which may assist in prevention of night blindness and dry eyes. Eating a well balanced diet and ensuring you are eating daily foods that benefit your eye health is important in the prevention of eye disease. With kale being so packed full of goodness, we recommend if you are not already eating kale, try introducing it into your diet. Your eyes will thank you!

Thank you everyone on the Gold Coast and beyond who has given us feedback on our weekly blog posts for Nutrition Thursday. If there is a certain food you would like featured in our weekly posts, please let us know via our blog comments, social media or talk to us while you are visiting one our four locations on the Gold Coast. You can also tag us on social media with #envisionnutrition if you have made any of our recipes, we love to see these being incorporated into your healthy lifestyles.

Chopped Kale Greek Salad on Envision Optical eye health blog - photo by Gimme Some Oven

Chopped Kale Greek Salad

This week we bring you a chopped kale Greek salad recipe that has loads of fresh ingredients and is super easy to make. Living on the Gold Coast, we like to make the most of the weather and this is a great one you can pack into a picnic basket and take with you to sit on the hill at Burleigh Heads and relax on your picnic rug with family and friends. To keep it fresh, simply add the vinaigrette just before serving. The cherry tomatoes in this recipe are also good for your eye health, containing Vitamin A, which may protect against night blindness and dry eyes. Alongside Vitamin C, which is great for reducing the risk of macular degeneration and cataracts.


Salad Ingredients:

  • 1 large bunch kale leaves, finely chopped
  • 1 punnet cherry or grape tomatoes, halved
  • ?1 cucumber, seeded and diced
  • ?1 can chickpeas, rinsed and drained
  • ?1/2 red onion, thinly sliced
  • ?2/3 cup Kalamata olives, pitted
  • ?2/3 cup crumbled feta cheese

?Vinaigrette Ingredients:

  • 1/2 cup olive oil
  • 1/4 cup fresh parsley leaves, finely chopped
  • ?3 Tablespoon freshly-squeezed lemon juice
  • ?3 Tablespoon red wine vinegar
  • ?2 garlic cloves, pressed (or finely chopped)
  • ?1 teaspoon dried oregano
  • ?1/2 teaspoon sugar
  • ?1/4 teaspoon salt
  • ?1/4 teaspoon black pepper

How to Make Salad & Vinaigrette:

To Make The Salad:

Toss all ingredients together with desired amount of dressing until evenly mixed.

To Make The Vinaigrette:

Whisk all ingredients together until blended. Season with additional salt and pepper if needed.

Original recipe found at Gimme Some Oven.

Every Thursday, our Envision Optical blog brings you ‘Nutrition Thursday’ – news about nutrition for your eye health. Keep an eye on our Facebook page and like us to receive the reminders once they are posted. Each week we also include a delicious recipe for you to make. www.facebook.com/envisionoptical

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