Summer is salad season! Bring back the 1990s with a fun summer salad bar for the whole family. Do you remember those epic restaurant salad bars? You can make one right at home! Plus, if someone doesn’t like a particular ingredient, they can just leave it out rather than refuse to eat the whole meal. We know that game! 😉 Salad bars are not only an easy and simple meal to throw together with whatever you have at home, but they are also a way to focus on your family’s eye care.
On Saturdays, head down to the Goldstream Farmer’s Market to stock up on fresh and local produce. Often, the produce is picked that morning! They’ve temporarily moved to Danbrook Park, so you can really bring your whole family along—even your dog!
Here’s a shopping list of some ingredients you can likely find at the farmer’s market that can help support your eye health:
🥬 Dark leafy greens
- What to buy: Spinach, kale, collard greens, broccoli, and asparagus.
- Why they rock: Dark leafy greens are one of the best things you can eat for your eyes, and they make a perfect salad bar base.
- The science: These staples contain antioxidants like lutein and zeaxanthin. These powerhouses help keep your eyes and body healthy and may help reduce your risk of macular degeneration.
🍓Sweet Summer Berries
- What to buy: Strawberries, blackberries, blueberries, and raspberries.
- Why they rock: Berries are a year-round favourite for kids, and they’re in season right now in Langford, so now is the time to stock up.
- The science: Berries are rich in Vitamin C. This vitamin supports your immune system. It also helps you produce tear film. This tear film can help give you dry eye relief. If you think you might have dry eyes, you can also schedule an appointment with our dry eye optometrist specialists.
🍑 Deep Orange and Yellow Veggies
- What to buy: Apricots, peaches, and carrots.
- Why they rock: They add a bright pop of colour to your bowl.
- The science: These are rich in beta-carotene. Your body converts beta-carotene into Vitamin A.
- The benefits: Vitamin A does a lot of heavy lifting. It may help protect the surface of your eye (cornea), prevent eye infections and night blindness, lower the risk of age-related macular degeneration, relieve dry eye symptoms, and can improve symptoms of retinitis pigmentosa.
Other delicious salad ingredients that you may need to explore beyond the farmer’s market for are:
🥗 Crunchy Salad Toppers
- What to use: Almonds, pecans, wheat germ, and sunflower seeds.
- Why they rock: You need a good crunch for a true 90s salad bar! You may need to explore beyond the farmer’s market for these items.
- The science: These nuts and seeds are crunchy Vitamin E toppers. Vitamin E can help with glaucoma treatment. Too little Vitamin E can damage your retina, which can lead to retinopathy. Retinopathy can cause vision loss. Protect your sight and book a vision test with an eye doctor.
🫗The Perfect Vinaigrette and Protein 🐟
- What to use: Flaxseed oil, canola oil, or soy oil in your vinaigrette and fish as your protein. Combine these nutritious oils with your vinegar and spices, and your salad is complete!
- Why they rock: Omega-3 fatty acids can be found in these oils and in fish.
- The science: Omega-3 fatty acids are important to all your cells. Omega-3s are concentrated in high levels in cells in your eyes. Including Omega-3’s in your diet may help reduce your risk of macular degeneration.
This website page does not provide medical advice and is intended for informational purposes only. This information is not a substitute for professional medical advice, diagnosis, or treatment. Never ignore professional medical advice or delay seeking treatment because of information on this website. If you think you may have a medical emergency, immediately call your doctor or dial 911.