Orange Walnut Winter Salad

Macular disease can affect anyone, at any age. The most common of these diseases is age-related macular degeneration. This is a chronic painless disease that affects a layer of cells called the retinal pigment epithelium at the base of the retina. This cellular tissue layer is responsible for transferring oxygen and vital nutrients such as sugar up to the retina, it also moves waste products through to the blood vessels underneath. Due to all of the vital processes this plays, it is important that the retinal pigment epithelium remains intact and undamaged. Notably, age-related macular degeneration is responsible for half of all cases of blindness and severe vision loss in Australia.

Luckily, a balanced diet that consists of a number of antioxidants can help maintain eye health, and reduce the risk of age-related macular degeneration. Some of these vitamins and minerals are listed below, and the foods they are found in are noted in this recipe!

High doses of zinc have been found to significantly reduce the risk of age-related macular degeneration. While not a cure, zinc helps to slow the progression of the disease. In this recipe, the quinoa, walnuts, and goat’s cheese all contain high levels of zinc.
Lutein and Zeaxanthin
These antioxidants play a crucial role in maintaining the health of the eye, specifically in reducing hazardous free radicals in the macula. In this recipe we incorporated spinach and oranges which are both great sources of lutein and zeaxanthin.
The antioxidant glutathione has widely been found to aid in the prevention in developing cataracts, diabetic retinopathy, glaucoma, and retinal disease. Both onion and walnuts, found in this recipe, contain high levels of glutathione.
Vitamin C
Vitamin C is very beneficial for overall eye health and is found in fresh fruit and vegetables. In this recipe we incorporated oranges and spinach to hit the vitamin C quota!



  • Cup quinoa
  • Baby spinach
  • 1 red onion
  • Cup walnuts
  • 1 orange
  • Soft goats cheese


  1. Cook quinoa as per packet instructions, allow to cool slightly
  2. Toast walnuts in a pan for 5 mins until lightly browned
  3. Peel and chop orange, slice onion into slithers
  4. Toss spinach through quinoa
  5. Top with onion, orange, walnuts, and goats cheese
  6. Serve & enjoy!!

Head to our blog to find more eye-friendly, healthy recipes.

If you have any concerns about age-related macular degeneration, or just think it’s time for a check-up, book an eye exam with us today!

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