Now we've all got (a lot) of time of our hands, if your Instagram is anything like mine it's been inundated with the tastiest images of everyone's home cooking adventures. Here's a few below that are focussed on nutrient dense foods, which are great for eye health! 

But firstly, what micro-nutrients are important for eye health?

• Vitamin C - an antioxidant that we are unable to make or store. Therefore it's important we eat foods with Vitamin C numerous times throughout the day. Foods high in Vitamin C: red and green peppers, oranges, grapefruit, kiwifruit. Did you know, if you are allergic to latex you are possible allergic to kiwi as well?
• Lutein and Zeaxanthin - a dietary carotenoid that has antioxidant properties and is  found in the macula and lens We are unable to make this and can only be absorbed through our diet. Foods high in lutein: Kale, spinach, collards (i.e. leafy green vegetables). Did you know you can eat wild dandelion greens? (Just make sure they're free of pesticides!)
• Omega 3 fatty acids - Three main fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It is through diet that we are able to practically increase these levels. Foods high in Omega 3: cold-water fish, flaxseed, chia seeds, walnuts, soybean oil, certain eggs and yoghurt. Did you know, because chickens are fed flaxseed in their feeds, their yolk contain DHA - so don't avoid the yolk! 
• Beta-carotene - an antioxidant essential for maintaining the health of our eyes, skin, mucous membranes and immune system. Foods high in beta-carotene: peppers, carrots, sweet potatoes. Did you know the carotene comes from the Lain word for carrot?
• Others: Vitamin A, Vitamin D, Vitamin E, Zinc, Selenium and others 

Whilst there are many multi-vitamins on the market, it is best if you can absorb your nutrients through your diet! Eat your vegetables both raw and cooked, for example if you look at orange peppers, you can more readily absorb Vitamin C eating then raw, whilst more easily absorb Zeaxanthin eating them cooked. 

SALMON POKE BOWL RECIPE

• 500g diced salmon 
• 1/4 cup soy sauce
• 1 tablespoon rice wine vinegar
• 1 teaspoon ginger (grated)
• 1/2 teaspoon garlic (minced)
• 3 green onions (chopped, thinnly)
• Cooked rice (brown, sushi, white, whatever floats)
• 1 cup leafy greens 
• 4 radishes (thinnly sliced)
• 1 avocado (cubed)
• 1 sweet potato (cooked, cubed)
• 2 carrots (grated)
• Black sesame seeds

1. In a medium sized bowl, combine soy sauce, sesame oil, rice wine vinegar, ginger, garlic, and green onions. Stir well to combine. Add fresh, cubed salmon and marinate for about 30 minutes in the refrigerator.
2. Arrange brown rice, leafy greens, radishes avocado, carrots and salmon on top. Sprinkle black sesame seeds for a bit of class. 

Note: you can substitute the vegetables for others things in your fridge, try: peppers, collards, kale etc. 

GREEN SMOOTHIE

Ingredients: 

• 1 ripe apple (peeled or chopped)
• 1 kiwi fruit 
• 1 cup kale
• 1 carrot
• 1/2 cup orange juice
• 1/2 cup cold water
• 6 ice cubes
• 1 tablespoon ground flaxseeds

1. Add all the ingredients in a blender and blend for about 30-60 seconds or until smooth. Enjoy! 

seedy pancakes

Ingredients: 

• 3 cups oats 
• 2 teaspoon baking powder  
• 1 tablespoon baking soda
• 1 teaspoon Salt
• 2 tablespoon chia seeds2 tablespoon flaxseed meal 
• ¼ cup maple syrup
• 1 egg (50 g)
• 1 teaspoon Vanilla Extract (5 g)
• 1 ½ cups milk (cows, almond, oat - any is fine)
• Spray of cooking oil 

1. Blend 2 cups of rolled oats until it becomes a flour (around 30 seconds).
2. To the oat flour, add in baking powder, baking soda, salt, chia seeds and flaxseeds. Pulse to combine.
3. Add in the remaining cup of rolled oats, maple syrup, egg, vanilla extract and milk and blend until well combined. 
4. Heat the pan on medium, add a spray of cooking oil. Add 1/4 cup of batter and cook until the edges begin to set and you see bubbles in your pancakes. Flip and continue to cook on the second side 2–3 minutes more. Serve warm with a sprinkle of maple syrup and nuts!

If you try any of these recipes, make sure you tag us @yoptoms in your creations!