Nutritionist Rob Hobson creates the perfect meal for good eye health

To boost your eye health eat meals containing orange and yellow vegetables.  This sunshine coloured stew can be served alone in its own broth or with bread or grains such as brown rice or quinoa.  You can also modify the dish by adding chicken breast.  Orange and yellow vegetables contain beta carotene and lutein, which are pigments that act as antioxidants in the body.  Lutein is beneficial for eye health as together with other potent antioxidants, this phytonutrient helps to block out visible blue light, which is one of the major causes of light induced eye damage.

Beetroot and Squash Stew

Serves 4

Nutrition per serving: 250 calories, 8.8g fat, 2.3g sat fat, 30g carb, 20g sugar, 7g protein, 0.6g salt, 8.2g fibre.  Beetroot and squash stew is rich in potassium, calcium, magnesium, iron, vitamins B6, C and A.

Ingredients

1 medium (600g) butternut squash
1 tbsp extra virgin olive oil
2 red onions, chopped
2 garlic cloves, crushed 
1 ½ inch knob of fresh ginger, peeled and grated
2 tsp cumin seeds
2 tsp coriander seeds
Pinch of dried chillies
3 large golden beetroots, peeled and chopped into small wedges
750ml vegetable stock
½ lime, juiced
2 tbsp natural yoghurt
2 spring onions, finely sliced (tops and bulbs)
Small handful of coriander, chopped
Small handful of mint, chopped
Sea salt
Black pepper

Method

• To prepare the squash, peel and cut in half then remove the seeds and fibre.  Slice each half width ways into 1cm-thick wedges
• Set a large, deep-sided frying pan or casserole dish on a high heat and add the oil.  Add the onion and garlic and fry for 5 minutes until soft
• Add the ginger, spices and dried chillies and cook for a further 2 minutes
• Add the squash and beetroot and cook for 2 minutes, stirring well
• Pour in the stock so it just covers the vegetables then place the lid on the pan and cook for about 25 minutes until the squash has begun to break down and the beetroot is tender
• Halfway through cooking, check for seasoning and add salt and pepper
• Once cooked, remove the lid and take the pan off the heat
• Stir in the lime juice and yoghurt then top with the spring onions, coriander and mint

Serve in bowls

For more healthy recipes visit Rob Hobson Nutritionist

Further reading: Do supplements for eye health really work?