6 Smoothie Recipes That Support Healthy Eyes
In our quest for healthy living, we often focus on diet and exercise, but how often do we think about the health of our eyes? At Cascade Eye & Skin Centers, we understand the importance of nourishing your eyes with the right nutrients. That’s why we’re excited to share Ocular NutraSmoothies — delicious and nutritious smoothies specifically designed to promote eye health. These recipes are brought to you by Women in Optometry and supported by the makers of Ocuvite, ensuring they are packed with essential nutrients for your vision.
The Origin of Ocular NutraSmoothies
These unique smoothie recipes were created by Women in Optometry in collaboration with Dr. Julie Poteet, an optometrist with a passion for how a healthy diet can improve eye health and overall well-being. Dr. Poteet shares her expertise on healthy eating habits with her patients, emphasizing the role of diet in maintaining good vision. The recipes blend vital micronutrients and vitamins to support eye health, making it easy and tasty to take care of your eyes.
Why Smoothies?
Smoothies are an excellent way to consume a variety of nutrient-rich foods in a single, delicious serving. They are easy to prepare, versatile, and perfect for incorporating more fruits and vegetables into your diet. Whether you use fresh, frozen, or canned ingredients, these smoothies are designed to deliver the nutrients your eyes need to stay healthy.
NutraSmoothie Recipes
Here are six signature NutraSmoothie recipes designed to help you increase your intake of eye-healthy nutrients:
1. Vitality NutraSmoothie
Packed with greens and berries, this smoothie is a powerhouse of antioxidants, vitamins, and minerals, supporting overall eye health and vitality.
- ½ to 1 cup frozen spinach
- ½ cup frozen kale
- A handful of fresh or frozen blueberries
- ½ cup pitted, frozen cherries
- ¼ cup walnuts (or chia seeds for a non-allergen option)
- 1 to 1 ½ cups unsweetened almond/coconut milk
- 1 tablespoon cocoa powder
- Optional: Half a frozen banana for sweetness or some avocado for a creamy texture
2. Ginger-Peach-Green NutraSmoothie
This refreshing blend combines the anti-inflammatory benefits of ginger with the vitamin-rich goodness of peaches and spinach, perfect for a midday boost.
- 1 cup fresh or frozen peaches
- ½ cup frozen mango (or use 1 ½ cups of mangoes instead of peaches)
- 1 small frozen banana
- ½ cup unsweetened almond milk (or other milk of choice)
- 1 tablespoon fresh minced ginger
- 1 to 2 cups baby spinach (less if frozen)
- Optional: Add honey, agave, or another sweetener
3. Rainbow NutraSmoothie
A vibrant mix of fruits and veggies, this smoothie is rich in antioxidants, vitamins, and fiber, promoting overall eye health and reducing oxidative stress.
- 1 cup unsweetened cold green tea (decaf optional)
- ½ cup mixed strawberries and blueberries (optional frozen)
- 1 cut whole pear
- ⅓ cup pumpkin puree (unsweetened, canned is fine)
- ¼ teaspoon cinnamon
- 1 dash of turmeric powder
- ½ carrot, chopped and skinned
- 1-2 tablespoons chia seeds
- ½ unripe banana
- Ice to taste
- Optional: A teaspoon of maple syrup or stevia, to taste
4. Blue Light NutraSmoothie
Designed to combat the effects of blue light exposure, this smoothie includes ingredients like spinach and bell peppers, rich in lutein and zeaxanthin.
- 1 cup unsweetened coconut, almond, or pea milk
- 1 cup packed spinach (steamed and chilled if possible)
- ½ cup yellow or orange bell peppers, sliced
- ¼ cup blackberries
- ½ cup baby kale or mixed greens
- 1 whole avocado, sliced
- 1 fresh squeezed lemon
- ¼ cup goji berries, if available
- Ice to taste
- Optional: A teaspoon of maple syrup or stevia, to taste
5. Citrus and Cucumber NutraSmoothie
A hydrating blend of citrus fruits and cucumber, this smoothie is excellent for detoxifying the body and supporting skin and eye health.
- 1 cup unsweetened orange juice
- ½ cup frozen or fresh pineapple
- 1 kiwi (cut the ends, but don’t skin them)
- 1 small cucumber, chopped
- ½ avocado for smoothness and some fat content
- ½ cup spinach
- 4-6 mint sprigs, separated from stem
- Ice to taste
- Optional: A teaspoon of maple syrup or stevia, to taste
6. Dessert NutraSmoothie
A delicious, dessert-like treat that’s actually good for you, featuring cherries and cocoa powder, rich in antioxidants and anti-inflammatory properties.
- 1 to 1 ½ cups unsweetened vanilla almond or coconut milk
- 1 tablespoon cocoa powder
- ¼ to ½ avocado, for smooth texture
- 1 to 2 tablespoons of nut butter (almond or other)
- 1 ½ cups fresh spinach or mixed greens
- 1 frozen banana
- 1 cup frozen cherries
- ⅓ cup uncooked oats
- A pinch of cinnamon
Why These Ingredients?
These recipes are packed with colorful fruits and vegetables that deliver essential nutrients and vitamins for ocular health. Ingredients like spinach, kale, berries, and nuts are rich in antioxidants, omega-3 fatty acids, and vitamins such as lutein and zeaxanthin, which are crucial for maintaining healthy eyes and protecting against age-related eye conditions.
Try Ocular NutraSmoothies Today!
Incorporating these NutraSmoothies into your daily diet is a delicious and easy way to support your eye health. Click here to download the entire recipe book!
At Cascade Eye & Skin Centers, we are committed to providing you with the best advice and treatments for your vision. Click here to schedule an appointment with one of our eye care providers today.
