Seeing in the Dark For Eye Health, Kale Crisp Recipe - My-iClinic
Seeing In The Dark, Kale Crisp Recipe

Seeing In The Dark, Kale Crisp Recipe

Eye Health
John Bolger|
April 17, 2018

Recipes For Helping Healthy Eyes

We were all taught growing up that carrots were the wonder food that could make you see in the dark - and as exciting as that sounds I’m not convinced.

I’ve eaten many a carrot in my time, but sadly neither from-frozen-overboiled-school-dinner batons nor juliennes dipped in luxurious hummus have granted me the supernatural gift of unassisted night vision.

There’s an interesting story behind this myth which you can read about in another of our blogs here.

However, not all hope is lost. Evidence suggests there is good reason to believe that green leafy veggies can greatly benefit general eye health.

Though vegetables like kale, spinach and cabbage can’t give you superpowers they can help you maintain healthy eyes and good vision because of the nutrients they contain.

Organically grown veg are supposedly more nutrient-dense and arguably tastier so even better if you can get your hands on some of those.

Kale Recipe

My iClinic team have contributed their favourite green veggie recipes and we’re sharing them with you so you’ve got no excuse to avoid eating your greens!

Kale Crisps - a great snack or sprinkled over salads, pasta and stir-fries. It’s simply seasoned curly kale baked in the oven.

Prep time - 10 mins

Cook time - 15 mins


250g curly kale

Sea salt and cracked black pepper, to taste


1 tbsp Dijon mustard

2 tsp dried rosemary or mixed herbs

Drizzle of olive oil, about 1 tbsp


1 tbsp gochujang (delicious Korean fermented chili paste)

1-2 tsp vegetable oil


1 tbsp gochujang (delicious Korean fermented chilli paste)

1-2 tsp vegetable oil


Turn the fan oven to 180 degrees.

In a large bowl mix your preferred seasoning ingredients.

Roughly chop the kale, washing it first if necessary, and place it in the bowl with the seasoning. Mix the kale into your marinade - use your hands to make sure it’s well and evenly coated, adding a little splash of water if needed.

Put your marinated kale onto a baking tray and bake in the oven for about 15 minutes. Do keep an eye on it though, as the kale sometimes has a tendency to catch (...although the burnt bits are often the crispiest and tastiest!)


Feel free to make up your own version of this recipe, depending on what you have in the cupboard. Chuck in any flavours you like! Add all the nuts, seeds, herbs, spices, pastes, oils and sauces you can think of.

Go crazy…

Other Vegetables Good For Eye Health

Here is a list of vegetables that are known to be good for eye health:

  1. Carrots: Rich in beta-carotene, which the body converts into vitamin A. This is essential for good vision.
  2. Spinach: Contains lutein and zeaxanthin, which are antioxidants that can help protect the eyes from harmful light.
  3. Courgettes: (also known as zucchinis) can be beneficial for eye health as well. They contain several nutrients that contribute to eye health.
  4. Sweet Potatoes: Another excellent source of beta-carotene, which supports good vision.
  5. Bell Peppers (especially red and orange): High in vitamin C, which is an antioxidant that helps maintain the health of blood vessels in the eyes.
  6. Broccoli: Contains antioxidants like lutein, zeaxanthin, and beta-carotene, which are beneficial for eye health.
  7. Brussels Sprouts: Good source of antioxidants, including lutein and zeaxanthin.
  8. Corn: Contains lutein and zeaxanthin, which are beneficial for the eyes.
  9. Tomatoes: High in vitamin C and lycopene, which are good for overall eye health.
  10. Pumpkin: Contains a high amount of vitamin A and beta-carotene, which are essential for good vision.
  11. Carotenoid-rich Squash (such as butternut squash): High in beta-carotene, which supports eye health.
  12. Collard Greens: Like kale and spinach, they are rich in lutein and zeaxanthin.

Remember that a balanced diet that includes a variety of colourful fruits and vegetables is generally the best approach to ensuring overall eye health. Additionally, it's important to consult with a healthcare professional or a registered dietitian if you have specific concerns about your eye health or dietary needs.

Nutrition From Vegetables And Eye Health

A diet rich in vegetables plays a pivotal role in maintaining optimal eye health and can significantly impact one's quality of life in the future. Vegetables are a powerhouse of essential nutrients that provide vital support to the delicate structures of the eyes.

One of the key nutrients found abundantly in vegetables is beta-carotene, a precursor to vitamin A. This compound is crucial for the proper functioning of the retina, the part of the eye responsible for converting light into nerve signals that are sent to the brain, enabling us to see. Without sufficient vitamin A, night vision can deteriorate, and more severe deficiencies can lead to conditions like xerophthalmia, which can result in irreversible vision loss.

Furthermore, vegetables such as spinach, kale, and collard greens are rich in lutein and zeaxanthin, potent antioxidants known to protect the eyes from harmful high-energy light waves like ultraviolet rays. These antioxidants form a natural shield, filtering out potentially damaging rays and helping to prevent conditions like cataracts and age-related macular degeneration (AMD), which can lead to vision impairment in older age.


Quality Of Life In The Future

Eating a diet that emphasises vegetables sets the foundation for a higher quality of life in the future. Vision impairment can significantly impact daily activities, from reading and driving to engaging in hobbies and enjoying the beauty of the world. By incorporating nutrient-dense vegetables, individuals are investing in their long-term visual health and reducing the risk of developing debilitating eye conditions.

Additionally, a diet centred around vegetables is often associated with a lower risk of chronic diseases like heart disease, diabetes, and certain cancers. These conditions, if left unchecked, can indirectly impact eye health. By maintaining a healthy, vegetable-rich diet, individuals not only safeguard their vision but also promote overall well-being and longevity.

Recommendations For Healthy Eyes

To maintain healthy eyes, it's recommended to include a diverse array of colourful vegetables in your diet. Aim for at least five servings of fruits and vegetables daily, with an emphasis on leafy greens, carrots, sweet potatoes, and bell peppers. These choices are particularly rich in the nutrients essential for eye health.

Additionally, it's crucial to maintain a balanced diet that provides all the necessary vitamins and minerals. Regular eye check-ups with an optometrist or ophthalmologist are also vital, as they can detect any early signs of eye conditions and provide timely interventions.

In conclusion, a diet rich in vegetables is a cornerstone of maintaining optimal eye health and quality of life in the future. By prioritising nutrient-dense vegetables, individuals not only support their eyes but also fortify their overall well-being, setting the stage for a vibrant and fulfilling future.

Prioritise Your Vision: Schedule Your Appointment Today!

Your vision is invaluable, and taking proactive steps towards maintaining optimal eye health is a crucial aspect of overall well-being. At My-iClinic, we're committed to providing you with the highest quality of eye care, ensuring that you see the world clearly and comfortably.

Why Prioritise Eye Health?

Eyes are our windows to the world, enabling us to experience life's beauty in all its vibrant colours and intricate details. Regular eye examinations are essential for early detection and intervention of any potential issues, which can be critical in preserving clear vision and preventing serious eye conditions.

When is the Right Time to Book an Appointment?

If you're experiencing any of the following, it's the perfect time to schedule an appointment with My-iClinic:

  • Blurry or fluctuating vision
  • Eye pain or discomfort
  • Persistent redness or irritation
  • Frequent headaches, especially after extended screen time
  • Difficulty seeing in low-light conditions
  • Family history of eye conditions

Your Vision Deserves the Best Care

Our team of experienced and dedicated eye care professionals at My-iClinic is here to guide you towards a lifetime of healthy vision. From comprehensive eye exams to advanced treatments, we offer a wide range of services tailored to your unique needs.

Don't delay in taking the first step towards preserving your vision. Schedule your appointment with My-iClinic today.

Find out more by Speaking to our team

0208 445 8877