Feeding Your Eyes This Fall

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Since the weather is getting cooler and a lot more time will be spent in your cozy home, this is a perfect time to shake things up in the kitchen. We all know diet is important for your overall health, but did you know your eyes are included? I’ve heard numerous times carrots are the number one food for your eye health, but they are not the only food that benefits your sight. These three foods do too:

  • kale
  • wild salmon
  • orange peppers

The dishes you can make with these ingredients are endless, but here are three fairly easy recipes:

Sautéed Kale

1 ½ pounds kale, stems and leaves coarsely chopped

3 tablespoons olive oil

2 garlic cloves, finely sliced

½ cup water or vegetable stock

Salt and pepper

2 tablespoons red wine vinegar

Heat olive oil in large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for five minutes. Remove cover and continue to cool, stirring until all the liquid is evaporated. Season with and pepper and add red wine vinegar.

Oven Baked Salmon

12 ounce salmon fillet, cut into 4 pieces

Course-grained salt


Preheat oven to 450 degrees F. Season salmon with salt and pepper. Place salmon, skin down, on a non-stick baking sheet or in non-stick pan with oven proof handle. Bake until salmon is cooked through, about 12 to 15 minutes.

Grilled Orange Peppers with Goat Cheese

2 orange bell peppers

1 clove of garlic, minced

2 tablespoons garlic oil

½ cup goat cheese

1 tablespoon lemon pepper seasoning

Core and seed the bell peppers. Cut each into six wedges, and place into a resealable plastic bag. Add the garlic and drizzle with olive oil. Toss, seal, and set aside to marinate at least 20 minutes. Preheat an outdoor grill for medium heat, and lightly oil the grate. Stir the goat cheese and lemon pepper seasoning together in a small bowl; set aside. Cook the peppers, skin-side-up on the preheated grill until lightly charred, about 3 minutes. Flip the peppers over, and carefully spoon the cheese onto each pepper. Close the lid of the barbecue, and continue cooking until the bottoms are lightly charred and the cheese is warm, 2 to 3 minutes.

Your eye exam is always the first step.

Aside from eating these foods for eye health this fall – the number one thing to remember is to get your annual eye exam. A VSP doctor can diagnose eye conditions and help you with correcting any vision problems. If you don’t have vision insurance, check out VSPDirect.com where you can learn more or enroll in an individual vision plan.


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