Fried Egg & Heirloom Tomato Salad

eggtomatosalad5Cataracts are a major concern for everyone. Cataracts are, in the most basic description, the clouding of the ocular lens of the eye. Many things, can cause the clouding of the lens such as over exposure to UV light, ocular trauma and even poor nutrition.

Any fruit or vegetable that are colored either orange or yellow contain lutein, which is a major component found in the fluid and tissue of the eye. Fruit and vegetables like oranges, mangoes, corn, squash, carrots and even sweet potatoes are excellent examples of lutein rich foods to include in your eye healthy diet. Other vegetables that are high in lutein but are not orange/yellow are tomatoes and dark green such as kale, arugula, bell peppers (all colors), spinach and collard greens. Another great ingredient that is rich in lutein, and almost always in your fridge, is an egg. The yolk is rich in lutein. Adding any of these items to your daily diet will greatly increase your eye health, and here is a recipe that uses many of the above-mentioned cataract fighting ingredients.


eggtomatosalad3Fried Egg & Heirloom Tomato Salad


1 Egg

Pine Nuts- toasted

Tomatoes- any variety (halved, quartered)

1 Garlic Clove (minced)

1 Shallot

Olive Oil


Balsamic Vinegar

1 Green Bell Pepper (seeded, sliced)

8 Basil Leaves (thinly sliced)


Slice and marinate tomatoes, marinate with garlic, olive oil (about a tablespoon), balsamic vinegar (just a splash), basil and salt/pepper.

Allow to sit for about 15 minutes for best result.

Slice Pepper and toast pine nuts.

Fry egg on low in a bit of olive oil, until white is completely white, and yolk as firm as you like.

Dress your arugula with olive oil, lemon Juice, and salt/pepper.

Toss all salad ingredients together and top with fried egg.