7 Foods that Boost Eye Health – #3 Kale


If you are following our healthy recipes for better eye health, you will enjoy our third recipe here for Kale. As we mentioned before, if you happen to try one of our recipes and want to let us know how it went, leave a reply below….we would love to hear from you. Or, if you have your own recipe using one or more of the 7 foods, we would also like to hear from you as we love to try new recipes here at readoptics.com

Kale is rich in zeaxanthin and lutein, antioxidants that filter out high-energy blue wavelengths of light that can damage the retina. People who get plenty of zeaxanthin and lutein in their diet have less chance of developing such age-related eye diseases as macular degeneration and cataracts.
NOTE: Choose a bunch of kale with firm, richly colored leaves and hardy stems. “For best absorption of lutein and zeaxanthin, cook it with a little bit of vegetable oil,” says optometrist Elinor B. Descovich, owner of New Paltz Eye Care in New Paltz, N.Y.
OTHER SOURCES OF ZEAXANTHIN: Spinach, broccoli, green peas

Did you know that Kale is one of the healthiest vegetables around and one way to be sure to enjoy the maximum nutrition and flavor from kale is to cook it properly.


1 onion
4 slices of bacon
1 tablespoon of olive oil (in total)
8 cups of kale, chopped
1/2 teaspoon of garlic, diced
2 1/2 tablespoons of red wine vinegar
1 1/4 teaspoons of light soy sauce
2 teaspoons of low sugar maple syrup
Salt and pepper to taste


Heat 2 teaspoons of oil in a large pan on med/high heat. Cut the onion into quarters, and then into slices and place into the pan. Stir the onions to coat in oil, and spread them out evenly over the pan. Turn to medium/low and cook until brown and soft, about 30-40 minutes, stirring occasionally. You may need to add more oil if the onions start sticking together. While the onions caramelise, cut the bacon into 1 inch pieces. Heat the remaining 1 teaspoon of olive oil in a medium sized pan on med/high heat. Put the bacon in the pan, turn to medium heat and cook until the bacon is crispy (about 5 minutes), flipping half way through. Once they are cooked, take off heat and set aside. While all this cooking is going on, chop the kale and set aside. When the onions are all completely caramelised, add in the cooked bacon and the chopped kale. Turn the heat back up to medium and cook until the kale begins to wilt, about 2-3 minutes. Add the garlic, red wine vinegar, soy sauce, low sugar maple syrup, salt and pepper and mix well. Really scrape the bottom of the pan to get all the crispy onion bits.

Serve as a side salad with grilled pork chops or a steamed white fish. Enjoy!

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