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Easy Recipe For Eye Health: Superfood Salad for Macular Wellness

Posted by Talin Amadian on December 28, 2021 at 12:36 PM
Talin Amadian
Dr. Talin Amadian is a practicing optometrist, writer and content contributor for Optoprep. She graduated from Western University of Health Sciences College of Optometry and continues to practice in Southern California. Her clinical training includes Neuro-Ophthalmology, Cornea and Refractive Surgery, Glaucoma and Ocular Disease. Dr. Amadian takes pride in educating patients and providing specialized care and education based on each patient’s needs. She is passionate about dry eye treatment and management. During her spare time, she enjoys mentoring and helping prospective optometry students succeed.

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Lutein and zeaxanthin have been found to be essential for eye health, especially for the retina.

This nutrient-packed salad contains brussels sprouts and broccoli, both great sources of nutrients for retinal health. The anchovies and almonds also add a great omega-3 component, making this salad a healthy and delicious side dish for any holiday meal!

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Ingredients

  • 1 small head or 1/2 of a large head of broccoli
  • 6 oz. brussels sprouts, trimmed, thinly sliced lengthwise
  • 1/2 tsp. kosher salt, plus more
  • 2 oil-packed anchovy fillets (optional)
  • 1/2 oz. Parmesan, finely grated, plus more, shaved, for serving
  • 1/4 cup olive oil
  • 3 Tbsp. fresh lemon juice
  • Freshly ground black pepper
  • 1/2 cup Castelvetrano olives, pitted
  • 1/4 cup unsalted roasted almonds, coarsely chopped

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Instructions

  • Trim broccoli stalk and peel. Starting at the crown, thinly slice the broccoli head, including the stalk (you can slice both broccoli and brussels sprouts in a food processor). Combine broccoli and brussels sprouts in a large bowl and toss with 1/2 tsp. salt. Let sit for 10 minutes. 

  • Chop anchovies (optional), then mash to a paste with the side of a chef's knife. Combine anchovies, grated Parmesan, oil, and lemon juice in a small bowl; season with salt and pepper. Drizzle over slaw; toss to coat. Serve topped with olives, almonds, and shaved Parmesan.

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