Berry-Nut Eye Health Salad Bowl

Berry-Nut Eye Health Salad Bowl

Enjoy this vibrant, nutrient-packed salad as a delicious way to care for your eyes and overall health! 🌿✨

Ingredients:

1 cup fresh blueberries (rich in antioxidants and vitamin C)

1/2 cup raspberries (high in vitamin C and fiber)

1/2 cup blackberries (loaded with lutein and zeaxanthin)

1/4 cup pumpkin seeds (great source of zinc and vitamin E)

1/4 cup chopped walnuts (rich in omega-3 fatty acids)

1 tbsp chia seeds (for additional omega-3 and fiber)

1 tbsp tahini (packed with healthy fats and vitamin E)

1 tbsp lemon juice (adds vitamin C and a tangy flavor)

1 tsp honey or maple syrup (optional, for sweetness)

A pinch of cinnamon (optional, for flavor)

Optional: A pinch of saffron threads soaked in 1 tbsp warm water (for aroma, color, and extra eye health benefits).

Directions:

In a large bowl, combine the blueberries, raspberries, and blackberries.

Add the chopped walnuts, pumpkin seeds, and chia seeds on top.

In a small bowl, whisk together the tahini, lemon juice, honey (if using), and saffron water (if using) until smooth. Adjust with a splash of water for desired consistency.

Drizzle the tahini-saffron dressing over the berry-nut mixture.

Sprinkle a pinch of cinnamon on top, if desired, for extra flavor.

Toss gently to combine or serve as-is for a colorful and aromatic presentation.

Eye Health Benefits:

Blueberries and other berries: Rich in antioxidants, especially vitamin C, which helps combat oxidative stress in the eyes and may reduce the risk of cataracts and macular degeneration.

Pumpkin seed: Provide zinc, which plays a vital role in retinal health and supports night vision.

Walnuts and chia seeds: Contain omega-3 fatty acids that reduce inflammation and maintain the integrity of retinal cells.

Tahini:
Offers healthy fats and vitamin E to protect the eyes from free radical damage.

Lemon juice:
Boosts vitamin C for enhanced eye tissue health.

This vibrant and nutrient-dense salad is as delicious as it is eye-friendly. Perfect for a quick lunch, snack, or side dish to support your vision and overall health! 🌿✨

Additional Eye Health Benefits of Saffron:

Saffron is known for its potential to support macular health and improve retinal function. Its antioxidants help protect the eyes from oxidative damage and may reduce the risk of age-related vision issues. Plus, it adds a beautiful golden hue and a delicate aroma to this salad.

 

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