A Thanksgiving Feast for Your Eyes

Thanksgiving is the very definition of indulgence. Friends and family gather to indulge (read: gorge) in ways that any other time of the year might seem gluttonous, if not simply a little over the top. It’s the one day of the year your plate’s not nearly big enough, and your pants, much like the rest of you, show little if any restraint.

Right there between the eye-popping beauty of autumn and the magic of winter is Thanksgiving, where we stop and give thanks for the bountiful harvests, friends, and family that anchor and support us all year long. So, indulge! This is absolutely the right time for it.

Your Eyes Are Bigger than Your Mouth

In the spirit of the holiday, we just wanted to remind you that while you’re piling it on and passing the stuffing, Thanksgiving also happens to be an exceptional meal for your eyes!

Much like the bright orange and red fall foliage is a feast for your eyes, so are all the orange-colored fruits and vegetables on your Thanksgiving table! Orange-colored fruits and vegetables like sweet potatoes, carrots, squash, mangos, and apricots are high in beta-carotene, a form of vitamin A that helps your eyes ability to adjust to the darkness. Your retina also needs plenty of vitamin A to help turn light into the images you see, as well as help your eyes stay moist and prevent dry eye. Carrots and sweet potatoes are both powerful sources of vitamin A.¹²

Green vegetables, too, are great for your eyes. Farm-fresh kale is abundant this time of year and is a rich source of lutein and zeaxanthin. These nutrients are related to vitamin A and beta carotene and are believed to protect the tissue of your eye from sunlight damage and reduce the risk of cataracts and macular degeneration

If you really want to treat your eyes, take a look back at the blog we wrote about the book Visionary Kitchen, by Dr. Sandra Young. A complete recipe, food, and nutritional guide for your eyes.  

For now, though, we’re going to leave you with two mouth-watering recipes that taste as good as they are for nutritionally your eyes! These two recipes are not only delicious additions to your Thanksgiving table, they also mix things up a bit from the traditional carrots and sweet potatoes, so why not give it a try?

Roasted Carrot and Cumin Puree – serves 4


  • 1 ½ pounds carrots (about 8 large), cut into 1/2-inch slices

  • 2 tbsp olive oil

  • 1 ½ tsp ground cumin

  • salt

  • ¼ tsp fresh-ground black pepper

  • 1 tbsp butter

  • 1 cup whole milk

  • ½ tsp lemon juice


  • Heat the oven to 450°.

  • In a roasting pan, combine the carrots with the oil, cumin, 1/4 teaspoon salt, and pepper.

  • Roast the carrots, stirring occasionally, until tender and browned, about 20 minutes.

  • In a food processor, puree the carrots with butter, milk, lemon juice, and 1/8 teaspoon salt. If necessary, reheat the puree in a small saucepan over low heat, stirring.

Recipe courtesy of Food & Wine 4 

Curried Sweet Potato Salad


  • 4 sweet potatoes, peeled and cut into ½-inch cubes

  • 1 tbsp olive oil

  • ½ tsp curry powder

  • salt and pepper

  • ½ cup raisins

  • ½ cup toasted cashews

  • 4-6 spring onions, sliced diagonally

  • small bunch of coriander

Dressing Ingredients:

  • 2 tbsp olive oil

  • 1 lime, zest, and juice

  • 1 tsp agave syrup or honey

  • ¼ tsp curry powder, more to taste

  • pinch of cinnamon

  • salt and pepper


  • Preheat oven to 400F.

  • Prepare sweet potatoes and place them on a baking tray.

  • Drizzle with olive oil and season with curry powder, salt and pepper.

  • Roast for 15-20 minutes, or until tender, careful not to overcook.

  • In a large bowl, prepare the dressing.

  • Add the remaining ingredients, reserving a bit of coriander for garnish, and combine well.

  • Taste and adjust seasoning.

  • Garnish with reserved coriander.

Recipe courtesy of Natural Cookery School & Catering 5

Happy Thanksgiving from Berlin Optical Expressions

­­­1 https://www.webmd.com/eye-health/ss/slideshow-eyes-sight-foods

2 https://www.aao.org/eye-health/tips-prevention/fabulous-foods-your-eyes

3 https://www.eatright.org/health/wellness/preventing-illness/5-top-foods-for-eye-health

4 https://www.foodandwine.com/recipes/roasted-carrot-and-cumin-puree

5 https://www.naturalcookeryschool.com/curried-sweet-potato-salad/