Kale and Spinach Cobb Salad Recipe for Eye Health

kale and spinach cobb saladEating a healthy diet with lots of dark leafy greens can reduce the risk and slow the progression of chronic eye diseases like cataracts and age-related macular degeneration (AMD), which are the leading causes of visual impairment in older adults. A cataract is a cloudy area in the lens that causes blurry vision. AMD is characterized by changes to the macula part of the retina, resulting in central vision loss.

Researchers have linked lutein, zeaxanthin, zinc and vitamins C and E to a decreased risk of these eye diseases. Studies show that these particular antioxidants can also be beneficial in improving visual performance even if you already have signs of cataracts or AMD. Your body doesn’t produce all of the antioxidants that it needs, so it is important to eat leafy greens like kale and spinach which are especially good sources of lutein and zeaxanthin.

This simple salad is a great way to get daily greens into your diet while you are making meals at home or packing lunch for work. This healthy cobb salad recipe is loaded with tasty toppings, so you won’t need to drown out those greens with an unhealthy dressing. A little olive oil, sea salt and pepper is all it needs!

Ingredients (serves 2-4):

  • 1 cup spinach, chopped
  • 1 cup kale, chopped
  • 3 slices turkey bacon, cooked and chopped
  • 2 boiled eggs, chopped
  • 2 ½ tablespoons sun-dried tomatoes, chopped
  • 1 small avocado, cubed
  • 2 teaspoons sunflower seeds
  • 4 teaspoons goat cheese
  • 2-4 teaspoons extra virgin olive oil
  • sea salt and pepper to taste


  1. Mix the chopped kale and spinach in a medium mixing bowl. Then divide between your serving bowls —2 if salad is the main course, 4 if salad is a side dish.
  2. Divide toppings among the salads, drizzle olive oil on each, and sprinkle with sea salt and pepper.