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Why Rocket Is Good For Your Eyes

Rocket, also known as arugula, is a small green leafy vegetable that has an aromatic and peppery taste, not unlike mustard. It is used around the world and a popular ingredients in Gold Coast kitchens. This is good news for your eye health as rocket has many nutrients essential for healthy eyes. Rocket is a great source of Vitamin A, which may protect against night blindness and dry eyes. It also contains Vitamin C which may reduce the risk of cataracts and macular degeneration. Rocket contains Lutein and Zeaxanthin, which are great  also for the prevention of macular degeneration and cataracts.

Greek salad with rocket, tomato and quinoa

Greek Salad with Quinoa

There is a whole lot of delicious goodness in this Greek Salad with Quinoa. This week’s recipe has a healthy amount of rocket in there along with quinoa, tomato, halloumi, lemon and olives. The 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. 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. Including salads such as this one goes toward helping you achieve this balance.

Ingredients:

  • 1 cup quinoa
  • 250g truss baby tomatoes
  • 200g halloumi
  • 2 cups rocket
  • Zest of 1 lemon
  • ½ cup black olives (with pits)

Dressing:

  • Juice of 1 lemon
  • 2–3 Tablespoons of extra virgin olive oil
  • 1–2 Tablespoons balsamic
  • Pinch salt

How to Make:

  1. Rinse  quinoa and place into saucepan filled with boiling water.
  2. Whilst quinoa is on the stove, place  tomatoes on baking tray and put in 180ºC oven for 15 minutes.
  3. Cut  halloumi into one-cm thick slices and place in a non-stick fry pan (only grease if necessary). Fry halloumi until golden on each side then take off heat.
  4. To assemble salad: place quinoa, rocket, halloumi and zest of one lemon into a bowl. Tear the olives into halves, throwing away the pits and leaving only the flesh in the salad.
  5. Mix the dressing together in a small bowl and place on salad. Toss everything together until well combined then finish by putting roasted sweet truss tomatoes on top.
  6. Serve salad with lemon wedges, extra balsamic and olive oil on side.

We found this recipe over at www.kenkokitchen.com with photo credit to Elisa Watson.

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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