Its the exciting North Notts Food Fest happening today in Worksop! As our town celebrates rich culinary experiences, we thought we'd join in the festivities by sharing some delicious recipes that not only tantalize your taste buds but also benefit your eye health.

In the spirit of the food festival, we've selected a couple of recipes that are not only delicious but also packed with nutrients essential for maintaining good vision. Let's take a closer look at how these ingredients support eye health:

1. Red Pepper: Rich in vitamin C and beta-carotene, red peppers help protect the eyes from oxidative stress and may reduce the risk of cataracts and age-related macular degeneration.

2. Kale: This superfood is loaded with lutein and zeaxanthin, antioxidants that accumulate in the retina and help filter harmful blue light, potentially lowering the risk of eye diseases.

3. Spinach: Like kale, spinach is high in lutein and zeaxanthin. It's also an excellent source of vitamin C, beta-carotene, and other antioxidants that support overall eye health.

4. Fish: Another star ingredient in our recipes, is a powerhouse for eye health. Rich in omega-3 fatty acids, particularly DHA (docosahexaenoic acid), fish contributes significantly to eye function and visual development. These essential fatty acids are found in high concentrations in the retina and play a crucial role in maintaining its health. Regular consumption of fish has been linked to a reduced risk of dry eye syndrome.

By incorporating these nutrient-dense ingredients into our recipes, we're not only celebrating wonderful flavours but also promoting eye health in a delicious way. Whether you're attending the North Notts Food Festival or enjoying it from afar, these dishes will bring a taste of the celebration to your kitchen while supporting your vision.

So, let's dive into these mouth-watering recipes that prove healthy eating can be both delicious and beneficial for your eyes!

Baked Cod with Spinach and Cherry Tomatoes

Ingredients:

• 4 cod fillets (about 1 pound total)

• 4 cups fresh spinach (chopped)

• 1 pint cherry tomatoes (halved)

• 1 small onion (finely chopped)

• 2 cloves garlic (minced)

• 2 tablespoons olive oil

• 1 tablespoon lemon juice

• 1 teaspoon lemon zest

• 1 teaspoon dried thyme

• Salt and pepper (to taste)

• ¼ cup grated Parmesan cheese (optional)

Instructions:

1. Preheat the Oven:

   • Preheat your oven to 400°F (200°C).

2. Prepare the Baking Dish:

   • Grease a baking dish with a little olive oil.

3. Cook the Spinach:

   • Heat 1 tablespoon of olive oil in a large skillet over medium heat.

   • Add the chopped onion and sauté until soft and translucent (about 3-4 minutes).

   • Add the garlic and cook for another minute.

   • Stir in the spinach and cook until wilted (2-3 minutes). Season with salt and pepper.

4. Assemble the Dish:

   • Arrange the cod fillets in the prepared baking dish.

   • Drizzle the cod with the remaining 1 tablespoon of olive oil and lemon juice, and sprinkle with lemon zest, thyme, salt, and pepper.

   • Top the cod fillets with the cooked spinach mixture.

   • Scatter the halved cherry tomatoes around the cod in the dish.

5. Add Parmesan (Optional):

   • If using, sprinkle the grated Parmesan cheese over the spinach-topped cod fillets.

6. Bake:

   • Bake in the preheated oven for 15-20 minutes, or until the cod flakes easily with a fork and is opaque in the center.

7. Serve:

   • Serve the baked cod hot, garnished with extra lemon zest or fresh herbs if desired.

Spinach and Salmon Stuffed Bell Peppers:

• 4 large bell peppers (any color)

• 2 cups fresh spinach (chopped)

• 2 salmon fillets (about 1 pound total)

• 1 cup cooked quinoa or rice

• 1 small onion (finely chopped)

• 2 cloves garlic (minced)

• 1 cup cherry tomatoes (halved)

• 2 tablespoons olive oil

• ½ cup shredded mozzarella or feta cheese (optional)

• Salt and pepper (to taste)

• 1 teaspoon dried oregano

• 1 lemon (zested and juiced)

Instructions:

1. Preheat the Oven:

   • Preheat your oven to 375°F (190°C).

2. Prepare the Peppers:

   • Cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish.

3. Cook the Salmon:

   • Season the salmon fillets with salt, pepper, and lemon juice.

   • Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the salmon and cook for 4-5 minutes per side, or until the fish flakes easily with a fork.

   • Remove the salmon from the skillet, flake it into bite-sized pieces, and set aside.

4. Prepare the Filling:

   • In the same skillet, add the remaining 1 tablespoon of olive oil and sauté the onion until soft and translucent (about 3-4 minutes).

   • Add the garlic and cook for another 1 minute until fragrant.

   • Stir in the spinach and cook until wilted (2-3 minutes).

   • Add the cherry tomatoes and cook for another 2 minutes.

   • Remove the skillet from heat and stir in the cooked quinoa or rice, flaked salmon, lemon zest, and oregano. Adjust seasoning with salt and pepper.

5. Stuff the Peppers:

   • Spoon the salmon and spinach mixture into the hollowed bell peppers.

   • If using cheese, sprinkle it on top of the stuffed peppers.

6. Bake:

   • Cover the baking dish with foil and bake for 25 minutes.

   • Remove the foil and bake for an additional 10 minutes, or until the peppers are tender and the cheese (if used) is melted and golden.

7. Serve:

   • Let the stuffed peppers cool for a few minutes before serving. Garnish with extra lemon zest or fresh herbs if desired. (We used sesame seeds and chives)

Kale and Bell Pepper Stir-Fry

• 2 cups kale (stems removed, chopped)

• 2 large bell peppers (any color, sliced)

• 1 small red onion (thinly sliced)

• 2 cloves garlic (minced)

• 1 tablespoon soy sauce

• 1 tablespoon olive oil

• 1 teaspoon sesame oil

• 1 tablespoon sesame seeds

• ½ teaspoon red pepper flakes (optional)

• 1 tablespoon lemon juice

• Salt and pepper (to taste)

Instructions:

1. Prepare the Ingredients:

   • Make sure the kale, bell peppers, and red onion are sliced and ready to go.

2. Stir-Fry the Vegetables:

   • Heat the olive oil in a large skillet or wok over medium-high heat.

   • Add the red onion and stir-fry for 2 minutes until it starts to soften.

   • Add the bell peppers and continue to stir-fry for another 3-4 minutes until they begin to soften.

   • Add the garlic and stir-fry for 1 more minute.

3. Add the Kale:

   • Add the chopped kale to the skillet, along with the soy sauce and sesame oil.

   • Stir-fry until the kale is wilted and tender, about 2-3 minutes.

4. Season and Serve:

   • Stir in the lemon juice and red pepper flakes (if using), and season with salt and pepper to taste.

   • Sprinkle with sesame seeds before serving.