New recipes for
healthy eyes from
eye care experts ICaps®
Eating a healthy and balanced diet with lots of fruit, vegetables and omega-3 fatty acids, can help maintain healthy eyes. Vegetables such as spinach, kale, broccoli and peas contain high levels of lutein[1], an ingredient which has been shown to help promote healthy vision.[2] Omega-3 fatty acids, found in oily fish, flaxseed and walnuts, have also been shown to help benefit eye health by protecting against oxidative stress.[3]
Many people don’t consume enough lutein or omega-3 in their diet, which is why ICaps® has created some tasty lutein and omega-3 rich recipes to help keep eyes in tip-top shape.
Here is the third delicious eye health recipe from ICaps®:
 Spinach and Smoked Salmon Eggs Royale With Pumpkin Seeds
This colourful, healthy and tasty brunch idea can be part prepared ahead of time and then be ready in moments. Prepare and cook the tomatoes and the pumpkin seeds the day or evening before and you’re ready to go.
Serves: 4
Preparation time: 20 minutes
Cooking time: 1 - 1 and a half hours
Ingredients
8 tomatoes on the vine, halved crossways
1 fat garlic clove, crushed
2 tablespoons rapeseed oil – rich in omega 3
3 tablespoons (30g) pumpkin seeds – rich in omega 3
1 tablespoon light soy sauce
200g lightly smoked salmon – rich in omega 3
200g bag baby leaf spinach – rich in lutein
4 large eggs at room temperature
4 English breakfast muffins, halved
Method
- Pre-heat the oven to 160C/150C fan/Gas mark 4. Place the tomatoes, cut side up on a wire rack sitting on a baking tray. Mix the garlic and rapeseed oil with some seasoning and spoon over the cut sides of the tomatoes. Leave to slowly roast for about 1 hour or up to 1 hour and a half.
- Place the pumpkin seeds in a small ovenproof non-stick frying pan and heat, tossing over the heat for a couple of minutes, until they smell toasted and they start to pop. Remove from the heat and add the soy sauce, stir with a wooden spoon until the liquid has evaporated. Place in the oven with the tomatoes for 10 minutes, so they dry out and remove to cool.
- When ready to serve, bring a saucepan of water to the boil and turn down until it’s barely a simmer. Create a whirlpool with the end of a wooden spoon and then break the eggs in one at a time, don’t worry if it looks like they’re cooking together, they will separate again when set. Leave them completely alone for 4 minutes (5 minutes if you like them less runny) and then drain each one and place on kitchen roll to dry.
- Whilst the eggs poach, microwave or steam the spinach for 2 minutes to wilt and toast the muffins.
- To serve, place two toasted muffins halves on each plate, arrange the spinach, tomatoes and salmon on top and finish with a poached egg and a sprinkle of the roasted pumpkin seeds.
Each serving contains:
Calories
441
(22%) |
Sugar
8.5g
(9%) |
Fat
23g
(33%) |
Sat Fat
4g
(20%) |
Salt
2.9g
(48%) |
Lutein
5.6mg* |
Omega-3 Fats
1.5g |
of an adult’s daily guideline amount
*You should try to eat six to 10mg of lutein a day.[4] If you are not getting enough lutein from your diet alone, this is where ICaps® may help.
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[1] www.healthyeyes.com
[2] www.luteininfo.com/
[3] www.ncbi.nlm.nih.gov/pubmed/19656915
[4] www.luteininfo.com
[5] www.webmd.boots.com/eye-health/maintaining-good-eyesight
