Recipes that will keep your eyes healthy

features@beaufortgazette.comSeptember 10, 2013 

The eyes were upon me.

In my ophthalmologist's office there are pictures of eyes everywhere. One frame contains the quotation "See the beauty in all things." What a lovely thought.

My eyes are in good condition, but I must do everything I can to keep them this way. There are certain foods that can make a difference in the way you see. Here are some tips if you're trying to maintain your eyesight:

  • Try a seafood diet. You probably know that omega-3 fatty acids can bolster heart and brain health, but they can also decrease your risk of eye disease. According to a study published in the 2011 Archives of Ophthalmology, a person who eats canned tuna or dark fish meat (mackerel, salmon, sardines or bluefish) just once a week can lower the risk for certain eye problems.

  • Go for the greens. Carrots are the go-to vegetable for healthy eyesight, and it is true that getting shortchanged on Vitamin A, a key nutrient in carrots, could contribute to the deterioration of one's vision.

  • But the real star when it comes to eyesight, are the nutrients lutein and zeaxanthin, pigments found in dark, leafy greens such as broccoli, zucchini, peas and Brussels sprouts. Researchers from the University of Georgia in Athens discovered that leafy green vegetables can improve vision by reducing the stressful effects of glare and exposure to bright lights because they help absorb some of that light.

    Beauty is all around us. It's important to appreciate this. When I was out shopping recently,

    I began to look at the vegetables and noticed their colors and shapes. As I moved around the bins, I saw there was also beauty in those shopping around me.

    The beauty continues as we prepare dishes with a flare.

    Columnist Ervena Faulkner is a Port Royal resident and a retired educator who has always had an interest in food and nutrition. Email her at

    Calling all lowcountry chefs

    If you make a dish featured in Ervena Faulkner's column, take a picture and share it with us. We'd love to see what you have cooking. Send photos to features editor Liz Farrell at

    Filet of Salmon With Goat Cheese and Olives

    2 tablespoons olive oil

    1/2 cup chopped onion

    4 cloves garlic, minced

    1/2 cup dry red wine

    16 medium sized pitted black olives

    4 tablespoons capers

    1 tablespoons chopped fresh rosemary or 1 teaspoon dry

    1 teaspoon dried oregano

    1/8 teaspoon red pepper flakes

    1/2 cup diced tomatoes

    Salt and pepper to taste

    4 (7-ounce) salmon filets

    6-ounce goat cheese

    2 tablespoons Pernod or other anise liqueur


    4 tablespoons fresh chopped coriander

    Preheat oven to 450 degrees. In a skillet, heat olive oil and sautè onion and garlic until just tender. Add wine, olives, capers, rosemary, oregano, red pepper flakes, tomatoes, salt and pepper. Bring to a boil and simmer about 5 minutes. Pour wine mixture into baking dish and place salmon filets on top. Spoon goat cheese on top of salmon and bake for 15 minutes. Turn oven to broiler. Sprinkle liqueur over goat cheese and broil 2 minutes. Garnish. Serve over rice.

    Source: “Store to Shore Cookbookâ€

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