Eat to beat... poor vision
By The Nutrition Expert editorial teamwith expert comment from Robert Hobson
Published Date: 18/04/2017
Nutritionist Rob Hobson shares his favourite salad recipe for keeping eye sight sharp
Brussels sprout and pomegranate salad
436 calories per serving
Brussels sprouts are a rich source of the phytonutrients lutein and zeaxnthin, which have been shown to have a protective effect on eye health. Pomegranates contain polyphenol antioxidants that help to protect the body against free-radical damage that can increase your risk of disease, such as age-related macular degeneration (AMD).
For the salad:
300g Brussels sprouts
2 spring onions, finely sliced
For the spiced nuts:
50g pecan nuts
1 tbsp sunflower seeds
1 tbsp pumpkin seeds
1 small egg white
1 tsp honey
1 tsp smoked paprika
1 tsp cumin
1 tsp chilli powder
For the dressing:
1 tsp honey
½ large lemon, juiced
1 tbsp extra virgin olive oil
½ garlic clove, minced
2 tbsp low fat plain yoghurt
- Pre-heat the oven to 160C.
- Place the nuts and seeds in a medium-sized bowl.
- Add the egg white to a small bowl and whisk until light and fluffy. Add the honey and whisk lightly. Add the egg and honey mixture to the nuts and combine well.
- Add the spices to a small bowl and combine. Sprinkle the spice mixture over the nuts and mix until fully combined.
- Transfer the nuts to a non-stick baking sheet and place in the oven for 15 minutes.
- Whilst the nuts are cooking, finely shred the Brussels sprouts into a medium-sized bowl. Add the pomegranate and spring onions to the bowl and combine.
- Prepare the dressing by mixing the ingredients in a small bowl.
- Remove the nuts from the oven and leave to cool.
- Divide the salad mixture between two bowls and add the dressing. Combine well
- Lightly crush the nuts and seeds in your hands and sprinkle over the salad.
- Serve each salad bowl with a tbsp of yoghurt.