The holidays are about comfort, tradition, and sharing meals with people you love. If you’re living with glaucoma, you may also be thinking about how food fits into your eye health.

While no single meal can treat glaucoma, research shows that certain nutrients, such as lutein, zeaxanthin, omega-3 fatty acids, and vitamins C and E, support overall eye health. The recipes below are festive, flavorful, and packed with nutrients that help nourish your eyes and your body. *

1. Carrot & Sweet Potato Soup

Why It Helps

Carrots and sweet potatoes are rich in beta-carotene, which your body converts into vitamin A—an essential nutrient for healthy vision and the retina.

Ingredients

• 4 large carrots, peeled and chopped
• 2 large sweet potatoes, peeled and diced
• 1 onion, chopped
• 4 cups vegetable broth
• 2 garlic cloves, minced
• 1 teaspoon ground ginger
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large pot, sauté the onion and garlic over medium heat until fragrant.
2. Add carrots, sweet potatoes, and ginger. Cook for 3–4 minutes.
3. Pour in vegetable broth and bring to a boil.
4. Reduce heat and simmer for 20–25 minutes, until vegetables are tender.
5. Blend until smooth using an immersion blender or countertop blender.
6. Season with salt and pepper and garnish with parsley before serving.

Easy Twists

• Lower sodium: Use low-sodium broth.
• Creamy texture: Add a splash of unsweetened almond milk or Greek yogurt.
• Extra warmth: Sprinkle cinnamon or nutmeg on top.

2. Spinach & Kale Holiday Salad

Why It Helps

Spinach and kale are packed with lutein and zeaxanthin, antioxidants that help protect the eyes from light-related damage.

Ingredients

• 2 cups fresh spinach
• 2 cups fresh kale, chopped
• 1 pomegranate, seeds removed
• ¼ cup dried cranberries
• ¼ cup walnuts
• ½ cup feta cheese, crumbled

Dressing

• 3 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon honey
• Salt and pepper to taste

Instructions

1. Combine spinach, kale, pomegranate seeds, cranberries, walnuts, and feta in a large bowl.
2. Whisk dressing ingredients in a small bowl.
3. Drizzle dressing over salad and toss gently.
4. Serve immediately.

Easy Twists

• Dairy-free: Skip feta or use a plant-based alternative.
• Extra protein: Add grilled chicken or chickpeas.
• Softer kale: Massage kale with olive oil for 1–2 minutes before mixing.

3. Baked Salmon with Lemon & Dill

Why It Helps

Salmon is rich in omega-3 fatty acids, which support retinal health and may help relieve dry eye symptoms.

Ingredients

• 4 salmon fillets
• 2 lemons, sliced
• 2 tablespoons fresh dill, chopped
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. Place salmon on a lined baking sheet.
3. Drizzle with olive oil and season with salt and pepper.
4. Top with lemon slices and dill.
5. Bake for 15–20 minutes until flaky.

Easy Twists

• No oven: Pan-sear or air-fry instead.
• Different fish: Try trout or sardines for similar benefits.
• Extra flavor: Add garlic or Dijon mustard.

4. Festive Berry Parfait

Why It Helps

Berries are loaded with vitamin C and antioxidants, which help protect eye tissues from oxidative stress.

Ingredients

• 1 cup strawberries, sliced
• 1 cup blueberries
• 1 cup raspberries
• 2 cups Greek yogurt
• ¼ cup granola
• Honey for drizzling

Instructions

1. Layer yogurt and berries in a glass.
2. Sprinkle with granola and drizzle with honey.
3. Repeat layers until full.
4. Serve immediately or chill.

Easy Twists

• Lower sugar: Skip honey or use cinnamon instead.
• Dairy-free: Use coconut or almond yogurt.
• Holiday flair: Add orange zest or dark chocolate shavings.

5. Healthier Green Bean Casserole

Why It Helps

Green beans and mushrooms provide antioxidants and nutrients that support eye and overall health.

Ingredients

• 1 lb green beans, trimmed
• 1 cup mushrooms, sliced
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 cups low-fat milk
• 2 tablespoons whole wheat flour
• ¼ cup grated Parmesan
• Salt and pepper

Instructions

1. Preheat oven to 350°F (175°C).
2. Steam green beans until tender; set aside.
3. Sauté onion, garlic, and mushrooms until soft.
4. Stir in flour and cook 1 minute.
5. Slowly add milk, stirring until thickened.
6. Mix sauce with green beans and transfer to a baking dish.
7. Top with Parmesan and bake 20–25 minutes.

Easy Twists

• Vegan: Use plant milk and nutritional yeast.
• Crunchy topping: Add toasted whole-grain breadcrumbs.
• Lower fat: Reduce cheese or skip topping.

6. Pumpkin Mousse

Why It Helps

Pumpkin is high in beta-carotene, supporting healthy vision and eye tissues.

Ingredients

• 1 can (15 oz) pumpkin puree
• 1 cup Greek yogurt
• ¼ cup honey
• 1 tsp cinnamon
• ½ tsp nutmeg
• ¼ tsp ginger
• Whipped cream (optional)

Instructions

1. Mix pumpkin, yogurt, honey, and spices until smooth.
2. Spoon into serving dishes.
3. Chill at least 1 hour.
4. Top with whipped cream if desired.

Easy Twists

• Sugar-free: Use stevia or monk fruit sweetener.
• Protein boost: Add vanilla protein powder.
• Texture: Sprinkle with chopped pecans.

Final Thoughts

These recipes won’t replace glaucoma treatment—but they’re a delicious way to care for your overall health and nourish your eyes during the holidays.

* Griffey Eye Care Center (March 20, 2025). “6 Holiday Recipes Perfect for Eye Health”. griffey2020.com

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