Green Kale Smoothie

You are what you eat: your diet and your sight

Stating your dietary preference or being asked at functions, parties and events has become the norm these days.

But even in this age of flexitarians and vegans, a recent visit to the hairdressers took me by surprise.

As the young girl was about to wash my hair, she paused to ask me if I was vegetarian. I gave her a puzzled, slightly squinty look.

I had taken my glasses off so she could wash my hair – always an issue with going to the hairdressers, as you can’t put them back on till the end and there’s always that slight trepidation about what you’ll find reflected in the mirror.

Anyway, apparently the shampoo contained fish eggs and she wanted to check I was happy for her to use it on my hair. I politely declined as I’m vegetarian and asked for an alternative.

So I just wanted to give you a heads up – please don’t be alarmed if you’re asked about your diet during your next eye examination at Perspective.

Keeping your peepers healthy

We’re not about to suggest a caviar eyewash but there are certain foods that are important for eye health.

You may hear us recommending dark leafy vegetables (kale, spinach, broccoli) and eggs for their lutein and Vitamin A, and oily fish, nuts and flaxseeds for its omega 3.

Hydration is also important. Lutein is an antioxidant which plays a protective role at the macula, and omega 3 and good hydration are important for healthy tear production and avoiding dry eyes.

I struggle to include kale in my diet and so recently have resorted to a smoothie recipe with which to say “cheers to healthy eyes.”

Here’s our recipe, but if any of our clients have a better kale recipe please do email it to us.   

Ingredients for a delish kale smoothie

  • 65g/2¼oz cooked kale.
  • 1 tbsp almond butter.
  • ½ tsp wheatgerm oil.
  • 160ml/5½fl oz semi-skimmed milk.
  • ½ small banana.
  • 90g/3¼oz kiwi fruit, peeled.
  • 85g/3oz tinned pineapple chunks in water.
  • ½ medium apple, peeled and cored.


  • In a food processor or high-powered blender, combine the kale, almond butter, wheat germ oil and small amount of the milk.
  • Blend to a smooth paste.
  • Add the remaining ingredients (including the rest of the milk) and continue to blend until smooth.

This recipe was devised by a research team in the US to provide a similar daily level of lutein as eye supplements provide. This heady mix of kale and kiwi fruit was chosen as both are high in lutein and the milk and wheat germ oil help to absorb these key compounds.

If any of you try this please do send us your comments. A photo with your smoothie would be nice, too!

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