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Author: devorah

Summer Recipes – Kale Caesar Salad

If you are looking for a delicious new recipe then look no further as this recipe not only tastes amazing but also helps keeps your eyes healthy and seeing clearly today and into the future.


Kale Caesar Salad


1 bunch kale1/4 cup

coarse fresh breadcrumbs or croutons

1 tbsp. olive oil

1/4 cup finely grated Parmesan cheese, plus extra for sprinkling over salad

1/2 cup roasted garlic

Caesar dressing (recipe below)

For the Roasted Garlic Caesar Dressing (makes about 3/4 cup):

1 head garlic

Olive oil

Juice of 1 lemon (about 1/4 cup)

1 tbsp. capers

2 anchovy filets

2 tsp. Dijon mustard

1/2 tsp. salt


Remove the thick stalks from the center of the kale. Pile the leaves on top of one another and roll together into a cigar. Cut the kale into thin ribbons.

Preheat the oven to 400F. Toss the breadcrumbs together with the olive oil in a small mixing bowl and spread in an even layer on a parchment-lined baking sheet. Toast in the oven until golden brown and crisp, about 5 minutes.

In a large mixing bowl, toss the kale together with the dressing. Add the Parmesan cheese and toss again. Divide among four plates, and top with the breadcrumbs, plus a bit more cheese, if you’d like.

Preheat the oven to 400F.

Remove the outer layers from the head of garlic so the individual cloves are exposed. Chop off the top 1/4 inch of the head so you can see the raw cloves within their skins.

Place on a 9×13 sheet of foil, drizzle with olive oil, and wrap so the packet is tightly sealed. Roast in the oven for 30 minutes, until the cloves are soft to the touch. Remove from the foil packet and allow to cool.

When cool enough to touch, squeeze the cloves out of their skins and add to a food processor. Puree the garlic along with the lemon juice, mustard, salt, and 1/3 cup olive oil. Taste and add more oil as necessary to reach the consistency you like. (This should be a thick dressing, with a punch of acidity.) Store in an airtight container for up to 2 weeks.

Benefits of this Recipe

While you sit down and enjoy this wonderful dish you can read and be delighted by the great service that you are doing to your vision. First off, the kale is an excellent source of the pigments Lutein and Zeaxanthin, containing up to 3 times more of these compared to other leafy greens. These pigments are a great addition to your diet and help your eyes as they absorb both UV and blue light, which can cause damage to your eyes. This is great news because blocking those rays can help people who already have age related macular degeneration and may also help prevent it’s onset along with other conditions such as cataracts. The main reason why this dish is so important to our eyes is that we are unable to produce these pigments ourselves, so adding a delicious recipe like this to your cookbook will definitely help give your eyes the nutrients they need.

Adding olive oil helps to foods such as kale, helps the lutein in them be absorbed into your body. This gives the Lutein from the Kale that extra boost it needs to get to your eyes and protect them. It also contains vitamin E which is an antioxidant and can also help protect against cataracts and macular degeneration. Lastly the anchovy contains omega 3 fatty acids, which includes DHA and EPA. This is great for us because these also help protect us against macular degeneration as well as dry eye! These are not only great for our eyes but can also help our whole body as they also help reduce dementia, high cholesterol as well as heart disease.

By enjoying this delicious salad you can be proud that you are doing a great service to not only your eyes but your whole body. Who knew that healthy eating could be so easy, and delicious.

To evaluate your eye health, book an eye exam with Eye Q Optopmetry.

Nutrition and Eye Health in Calgary

Nutrition is a vital part of maintaining vision and overall eye health, with many expert studies suggesting that up to 25% of all nutrient intake goes to supporting our invaluable visual system. Beyond your eyes, this system also includes the nerves, blood vessels and parts of the brain that help to obtain and interpret the images that we see. Excellent overall eye health also helps prevent potentially vision threatening eye conditions such as cataracts, macular degeneration and glaucoma, as well as minor conditions, such as dry eye. Your Calgary eye doctor doesn’t just examine your eyes, we can also help you create a diet that will help your vision.

How to Eat for Eye Health

Maintaining a balanced diet is an essential part of proper nutrition. Whole foods, including fruits, vegetables, seeds and nuts, are very important and will help the body to receive and absorb nutrients that play an essential part in eye and vision health. Intake of sweets and other junk foods should also be limited, since the body loses chromium and B vitamins as it attempts to process white sugar, and medications, preservatives and caffeine all deplete vitamins and minerals that are important for healthy eyes and vision.

Health experts have recommended specific foods that have proven to help keep your eyes healthy and your vision good. Dark leafy greens like spinach, kale and brussels sprouts, as well as dark berries like blueberries and blackberries can protect against serious illnesses such as macular degeneration, a very serious eye condition that is the leading cause of vision loss in people over the age of 60. Omega-3 fatty acids, which can be obtained from salmon, tuna and any of the fish you can get in Calgary, have proven to reduce inflammation in the blood vessels of the eyes, which, along with proper control of blood sugar can also protect against diabetic retinopathy. Wheat grass has also proven effective in the boosting of immune systems and reducing the chances of developing all diseases, including those that affect the eyes.

Unfortunately, not all of us have an easy time eating the recommended amount of fruits and vegetables every day. In this case, health professionals recommend incorporating at least one fruit or vegetable smoothie per day into your overall diet, which will allow you to get the required amount of greens per day in one easy meal or snack. Nutrients tend to absorb more quickly and effectively into the body in a liquid form, since the body does not have to work as hard to break it down.

Eating your way to good eye and visual health is easy with the right motivation and information. To learn more, contact your eye doctor today.