Essilor’s recipes that contribute

towards good eye health

* Euromonitor, Eyewear 2019 edition; Essilor International SA Company; Retail value sales at RSP.
Introduction

A healthy diet is important for your whole body, including your eyes. As with a lot of your body, your eyes are
vascular, meaning they need oxygen from your arteries, so a diet low in saturated fats is important.
To help protect your eyes and lower the risks of certain eye conditions it’s important to consume foods rich in
antioxidants. Vitamins such as C and E reduce the risks of developing AMD as well as zinc and cerotenoids; such as
beta-carotene, lutein and zeaxanthin. Finally sources of vitamin A, lutein and zeaxanthin promote good eye health.
You’ve probably heard the saying ‘carrots are good for seeing in the dark’, while this is partially correct they
won’t let you see you in complete darkness! Carrots are a great source of vitamin A and beta-carotene, nutrition
that help prevent eye infections and eye conditions, such nyctalopia or night blindness. But there’s more food
than just carrots that influence good eye health, read our recipe guide and introduce some of these meals into
a varied, balanced diet to help promote your vision.

Eye friendly nutrients explained

Beta-carotene Lutein Omega-3 Vitamin A

Converts into Reduces the risk of Promotes optimal Good for the eye
vitamin A which eye diseases such as visual development surface and helps
helps prevent eye cataracts and AMD. and retinal function. prevent eye infections
conditions by and eye conditions.
protecting the eye
from free radicals.

Vitamin C Vitamin E Zeaxanthin Zinc

Lowers the risk of Protects cells of the Helps filter harmful Highly concentrated
developing cataracts, eyes, reduces the high energy blue in the eye, zinc brings
can slow the progression of AMD light, protecting vitamin A from the
progression of AMD and cataracts and cells in the eyes liver to the eye. It
and promotes healthy benefits the health particularly in the supports people who
capillaries and of cell membranes. macular and reduces are high-risk of AMD
absorption of iron. the risk of developing and those who are
late AMD. suffering the early
stages of AMD.
Recipes that promote good eye health
We’ve put together 18 easy to make meals and drinks that not only include some of
the all important nutrients that promote good eye health, but taste great!
We have a recipe for any mealtime:

1
Breakfast

2
Lunch

3
Dinner
4
Desserts

5
Snacks

6
Drinks
1 Breakfast
Granola with
blueberries, milk
and almonds
Ingredients
• Handful of blueberries
• Handful of almonds
• Granola of your choice
• Milk of your choice
Method
Straight forward, quick
breakfast. Add it all into a bowl
in your own chosen method.
Fish, particularly wild caught salmon, can be a great food to consume for eye health.
Salmon is rich in omega-3 fatty acids which can contribute to visual development and
good health of the retina. Omega-3 can also help prevent dry eye.
Eggs royale Breakfast
Ingredients
banana split
• 2 eggs Ingredients
• 1 breakfast muffin
• 1 banana
• Butter, for spread
• 6 dessert spoons of
• 2-4 slices of smoked salmon
greek yoghurt
• Hollandaise sauce
• Handful of blueberries
• Lemon
• Handful of raspberries
• 1 dessert spoon of white
• Handful of blackberries
wine vinegar
• Granola of choice
• Egg yolks
• Optional - honey
• 150g unsalted butter
Method
Method
Split banana in half and pour
Hollandaise sauce
the yoghurt in between the
Juice the lemon and add to
halves. Top with berries and
the vinegar in a bowl, add the
granola. Lavish with honey.
egg yolks and whisk until light
and frothy. Simmer some
water in a pan and place the
bowl on top. Whisk the mixture
until it thickens. Gradually add
butter whisking until all is
incorporated. Season
accordingly.
Poach the eggs in boiling water
to your standard. Toast the
muffins and butter. Add a
couple of slices of salmon on
each muffin, top with an egg
and pour over the sauce.
2 Lunch
Carrot and
fennel soup
Ingredients
• 500g carrots
• 1 clove of garlic
• ½ white onion
• ½ bulb of fennel
• 1 teaspoon of ginger
• 1 litre of vegetable stock
• 50ml single cream
• Splash of olive oil
Method
Chop carrots and onion and
slice the fennel bulb thinly.
Place on a roasting tray drizzled
with olive oil. Roast for 20
minutes at 190 degrees.
Unpeel the garlic glove and
add to the tray. Bake for a
further 20 minutes.
Add the roasted vegetables to
the vegetable stock and simmer
gently for 20 minutes.
Liquidise until smooth and add
the single cream, continue to
gently heat and season to taste.
Tomatoes are packed with carotenoids, including lycopene. Research shows that lycopene
present in ocular tissues help prevent light-induced damage to the retina and other areas
of the eye. Tomatoes are also an excellent source of vitamin C, another vision protector.
Broccolli rabe,
garlic and anchovies
Ingredients
• 250g broccoli rabe
• 2 garlic cloves
• 2 anchovy fillets
• Tablespoon of olive oil
Method
Trim the stems from the
broccoli and cook in boiling
water until tender. Heat a large
skillet and add the oil.
Thinly chop the garlic and
cook for 1-2 minutes. Add the
broccoli rabe tossing to coat
and cook for a couple of
minutes. Top with the chopped
anchovy fillets.
Greek salad with
tomotoes
Ingredients
• 1 tomato
• ¼ cucumber
• ¼ green bell pepper
• ¼ red onion
• Handful of olives
• 1-2 tablespoons of olive oil
• 4-6 cubes of Feta cheese
• Sprinkle of oregano
Method
Chop the tomatos into wedges.
Thinly slice the bell pepper into
rings. Slice the red onion and
cucumber and half the slices.
Add to a salad bowl along with
the olives and lightly toss with
the olive oil. Top with the Feta
followed by the oregano.
3 Dinner
Sweet potato
quesadilla
Ingredients
• 1 sweet potato
• 2 tortillas
• 100g spinach
• ½ jalepeno chilli - chopped
• 1 teaspoon of ground cumin
• 1 garlic clove - crushed
• 2 tablespoons of vegetable oil
• Salt and pepper for seasoning
Method
Pierce the sweet potatoes and
cook in an oven at 200 degrees
for 50 minutes, or until soft.
Let the potatoes cool and scoop
out the inners.
Heat some of the oil in a large
skillet and add the garlic, heat
for 1-2 minutes until brown, add
the sweet potato flesh, spinach,
jalapeno and cumin. Cook for
10 minutes stirring occasionally,
season accordingly.
Spread the filling on one half of
each of the tortillas and fold
shut. Brush with oil on each side
and cook on a hot griddle pan
for 3 minutes or until brown.
Turkey is rich in zinc. Zinc is concentrated in our retinas and helps enzymes that promote
eye health. Niacin, also found in turkey meat, can help protect your eyes from cataract
development.
Cheese and spinach
stuffed portobello
mushrooms
Ingredients
• 2 large portobello
mushrooms
• 100g baby spinach leaves
• ½ white onion
• 1 tablespoon of olive oil
• 1 garlic clove – crushed
• Handful of breadcrumbs
• 50 grams of cheese of choice
(wensleydale, feta, cheddar
or goats cheese!)
Method
Finely chop the onion and fry
in a pan with oil until brown.
Cut the mushroom stalk off,
chop it up and add it to the pan
along with the garlic and
spinach. Mix well and cook
until the spinach leaves wilt.
Spoon the mixture into each
mushroom. Top with cheese
and breadcrumbs.
Bake in the oven for 15 minutes
at 200 degrees.
Turkey chilli
Ingredients
• 100g turkey mince
• ½ white onion – thinly
chopped
• 500g pasatta
• Half a can of kidney beans,
drained
• 1 garlic clove – crushed
• 1 chilli chopped
• 1 cube of vegetable stock
• Splash of water
• ½ teaspoon paprika
• ½ teaspoon oregano
• ½ teaspoon cayenne pepper
• ½ teaspoon cumin
Method
Cook the turkey mince in a pan
until brown. Drain any excess
fat. Add the onion until tender.
Mix in all the ingredients except
the water. Add water according
to desired thickness of sauce.
Season with salt and pepper to
taste. Serve with rice or potato
wedges and add cheese if you
wish!
4 Desserts

Pumpkin mousse Fruit salad No-bake blueberry

Ingredients
• 100g pumpkin puree
• 1 tablespoon of honey
• 1 teaspoon caster sugar
• 50ml of water
• 1 egg
• 1 teaspoon of powdered
gelatine
• 75ml of milk
• ¼ teaspoon ginger
• ¼ teaspoon cinnamon
• ¼ teaspoon of vanilla extract
• Whipped cream (optional)
Method
Mix the water and gelatine in
a bowl.
Combine milk, honey, ginger
and cinnamon into a saucepan
heating until the honey mixes
and add the gelatine water.
Continue to heat and stir until
all mixed in. Add egg yolks and
mix until it thickens. Stir in the
pumpkin until there are no big
bubbles. Add the vanilla and
turn off the heat.
Beat the egg whites with the
sugar until peaks have formed.
Add to the pumpkin mixture and
fold until all mixed in. Top with
whipped cream. Chill overnight.
Ingredients
As much of each as you’d like!
• Orange
• Blueberries
• Apricots
• Strawberries
• Grapes - seedless
• Apple
• Cherries – optional
• Orange juice
Method
Simple dessert; peel the
oranges, cut off the strawberry
stalks and remove the core
from the apple.
Chop up all ingredients to
desired size, add to a bowl
and mix with orange juice.
cheesecake
Ingredients
Base
• 180g digestive biscuit
• 80g unsalted butter
• 250g reduced fat soft cheese
• 200ml reduced fat double
cream
• 1 half lemon – juiced
• 1 teaspoon vanilla extract
• 160g of blueberries
• 60g of raspberries
(optional)
Method
Grease the bottom and sides
of a dish. Crumble the biscuits
either in a food processors or
in a bag and crush with a
rolling pin. Melt the butter in a
saucepan and add the crushed
biscuit. Pour the mixture into
the dish and press it flat and
smooth. Whisk the cream
cheese, double cream, vanilla,
lemon juice and half the blue-
berries until thick.
Top the biscuit base with the
mixture and finish with the
remaining blueberries and
raspberries. Refrigerate
overnight.

Blueberries are packed with antioxidants and may help to reduce your risk of cataracts,
glaucoma and other eye conditions. They’re high in the soluble fibre pectin, which can help
lower cholesterol which helps keep your whole body healthy.
5 Snacks

Apricot fifteens Nuts and sunflower Peanut balls

Ingredients
• 50g of dried apricots
• 2 prunes
• 1 dessert spoon of chia seeds
• 25g of walnuts
• Desiccated coconut
Method
Put all ingredients into a food
processor until smooth.
Roll the mix into balls and
coat with coconut.
Chill overnight
seeds Ingredients
Ingredients • 50g natural peanut butter
(or a nut butter of your choice)
Use the following to make
• 20g honey
a couple of handfuls
• 1/2 teaspoon vanilla extract
• Almonds
• 35g of oats
• Hazelnuts
• Splash of water
• Peanuts
• Pinch of salt
• Sunflower seeds
Method
Method
Put the oats through a food
Mix together in a trail mix and
processor until finely chopped.
keep in a little tub or bag.
Mix the nut butter, honey and
vanilla. Stir in the oats along
with salt. Add water to help
the mix hold.
Form balls and store in the
fridge.

Apricots are super rich in carotenoids; beta carotene and lycopene both of which help to
absorb harmful blue light and near ultraviolet light in order to help protect the retina.
They are also an excellent source of vitamin A, C and E. These vitamins help you to maintain
good vision, overall eye health and can help protect the lens of your eye by blocking
cell-damaging free radicals. One apricot has 13% of your daily value of vitamin A.
High vitamin A consumption can help to reduce the risk of developing cataracts.
6 Drinks

Infused water Green smoothie Key lime pie

Ingredients Ingredients
green smoothie
• Thinly slice cucumber • 75g of spinach Ingredients
• Thinly sliced oranges • 75g of kale
• 1 banana – sliced
• Handful of blueberries • 1 banana
• 130g of greek yoghurt
• Handful of halved grapes • Handful of strawberries
• 2 limes
• Thinly sliced kiwi • Water
• 1 tablespoon of honey
• Ice
Method Method
Add one or more of the Blend all ingredients with the Method
ingredients to a litre jug of water to achieve your required
Blend the banana with the
water and chill in the fridge. thickness.
greek yoghurt, 1 lime and the
honey. Add ice and blend to
get the desired viscosity or
add milk. Garnish with the
other lime.

Oranges and other citrus fruits contain vitamin C which contributes to healthy blood vessels
in your eyes. It can combat the development of cataracts, and in combination with other
vitamins and nutrients, AMD.
 We hope you enjoyed these recipes as much as we did making...
and consuming them.
If you’ve made any of these, take a photo and upload it on Instagram with #eyemeals
We can’t wait to see them!

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