recipes
Did you know? There are certain foods that can help with your dry eye symptoms.
We've shared some of our favourite recipes with you.
snacks
walnut hummus
I can't wait for you to try our Walnut Hummus, specifically created to alleviate dry eye discomfort. Packed with Omega-3 ALA from walnuts for ocular health, prebiotic garlic nurturing a healthy gut microbiome, fiber-rich coriander that adds depth of flavor while supporting digestive health, and Vitamin A-loaded sweet potatoes that play a vital role in maintaining the integrity of ocular tissues, tear film, meibomian glands and goblet cells, ensuring tear stability and preventing excessive evaporation. Enjoy this flavorful dip for targeted relief and overall well-being.
ingredients
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1 cup walnut pulp
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1 clove smashed garlic
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1/4 tsp coriander
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splash of Cholula hot
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3 tbsp olive oil
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4 tbsp tahini
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4 tbsp sweet potatoes
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80 ml cold water
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1/2 tsp sea salt
For serving: -
Slide red peppers, cucumbers and carrots
preparation
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Add all ingredients to a food processor and blend until smooth, or to desired consistency.
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Serve with fresh vegetable sticks of your choice such as red pepper, cucumber and carrots - all amazing for your eyes.
Note: Can be stored in fridge for up to 5 days
breakfast
Dry EYE Friendly smoothie Bowl
This recipe isn't just tasty; it's packed with ocular surface friendly ingredients. From antioxidant-rich blueberries to omega-3-packed seeds, each element works together to soothe irritation, In addition, Spirulina adds a natural source of GLA, known for its anti-inflammatory properties and beneficial effects on dry eye and overall eye wellness. This smoothie bowl is perfect for breakfast or a snack. Treat yourself to a bowl that not only tastes great but also nourishes and supports your eyes.
ingredients
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1 1/2 cup cauliflower rice (frozen)
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1/4 cup coconut kefir
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1/4 cup green tea infused oats
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1/4 cup blueberries
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1 scoop vanilla protein
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1/4 cold green tea
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1 tbsp flax seed ground
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1 tbsp chia seed ground
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1 scoop spirulina
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2 tbsp coconut flakes
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1 tbsp pumpkin seeds
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1 tbsp sunflower seeds
Makes 1 serving
preparation
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Add all ingredients expect for the last three into a high powered blender, use tamper to mix in all of the ingredients evenly.
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Blend for about 1-2 mins, or until it has reached your desired consistency.
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Top with coconuts flakes, pumpkin and sunflower seeds: these toppings add texture and healthy fats, enhancing both flavor and nutritional value. and enjoy.
lunch
Sardine super salad
This sardine salad recipe is a tasty way to boost your eye health. Rich in EPA and DHA Omega-3 fatty acids from sardines, it also contains Vitamin D, which is vital for reducing inflammation. Studies suggest Omega-3s and Vitamin D may alleviate dry eye symptoms. Incorporating ingredients like green apple and walnuts adds flavor and additional nutrients. Enjoy this salad for a delicious and eye-friendly meal!
ingredients
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1 can of Sardines - not skin, or bone
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1/2 green apple - diced
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1/8 red onion - finely chopped
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juice of half a lemon
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5 walnuts - finely chopped
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1 tbsp Dijon mustard
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pinch of sea salt
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Flax seed wrap
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1 cup Mixed Greens
Makes 1 serving
preparation
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Drain the canned sardines and place the sardines in a food processor- blend until flakey
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Dice the green apple and finely chop the red onion and walnuts.
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Add the diced apple, chopped red onion, and walnuts to the mixing bowl with the sardines.
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Squeeze the juice of half a lemon over the mixture.
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Add the Dijon mustard and a pinch of sea salt.
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Using a fork, gently mix all the ingredients together until well combined.
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Taste and adjust seasoning if necessary.
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Serve the sardine salad on its own, in a flax seed wrap, or over a bed of mixed greens.
dinner
Miso Maple Turmeric Salmon Bake
This one pan sheet recipe is a week night favourite, intentionally made with turmeric and miso to support your dry eyes. Turmeric's anti-inflammatory properties calm irritation and reduce inflammation, while miso promotes gut health, crucial for overall eye comfort. Enjoy a flavorful meal that nourishes your body and soothes your dry eyes.
ingredients
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4 salmon fillets
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3 tablespoons white miso paste
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2 tablespoons maple syrup
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1 tablespoon olive oil
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1 teaspoon ground turmeric
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2 cloves garlic, minced
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Salt and pepper, to taste
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4 cups mixed vegetables (such as bell peppers, broccoli, carrots, and zucchini), chopped
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2 tablespoons sesame seeds
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Fresh cilantro or parsley, for garnish
Makes 4 servings
preparation
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Preheat your oven to 400°F (200°C) and prepare baking sheet
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In a small bowl, whisk the miso paste, maple syrup, olive oil, ground turmeric, minced garlic, salt, and pepper.
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Place the salmon fillets on one side of baking sheet
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Brush the miso maple turmeric mixture over the tops of the salmon
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In a large bowl, drizzle olive oil over vegetables, salt, and pepper
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Spread the vegetables out on the other side of the baking sheet.
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Roast in the oven for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender
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Remove from the oven and sprinkle sesame seeds over the salmon
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Garnish with fresh cilantro or parsley before serving and enjoy
For more recipes, follow my blog for my latest creations.