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Dr Emma’s Top Tips & Foods For Eye Health

Delicious, nutritious foods for eye health recipes the whole family will love!  Bought to you by our very own natural eye health expert, Dr Emma Sanford. 

Foods For Eye Health

Dr Emma’s Top Tips & Foods For Eye Health

Sausage Rolls 

Prep time: 30 minutes

Cook time: 15 – 25 minutes

Serves: 6



2 cups (250g) Mozzarella
1 cup (85g) Ground Almonds
2 tbsp (30ml) Cream
4 tbsp (20g) Psyllium Husk (available at your supermarket or local health food store)
1 Egg whisked

Sausage filling:

300g Pork sausage meat (check pack weight or ask for the amount from your butcher)
100g Pork mince 
1 tsp (2.5g) Roughly chopped fennel seeds
Salt and Pepper to taste
Sesame seeds


Melt the mozzarella in the microwave stirring every 20 seconds to ensure it melts evenly. Weigh out all the other ingredients and transfer them to a food processor. Scoop the melted mozzarella into the food processor with the other ingredients and blitz until it comes together into a doughy ball. 

Roll out a rectangle of pastry about 2.5 times wider than the amount of sausage filling you are going to lay in it, roll the pastry over the sausage filling and crimp with a fork tightly at the join. 

Brush or rub plain water over the roll then scatter the sesame seeds on top, cut the roll now or you can cut it once it’s baked in the oven. 

Bake the roll @ 160°C in a pre-heated oven until golden. 


Prep Time: 15 minutes 

Cooking time: 12 minutes 

Makes: 6 large or 12 small muffins


2 tbsp butter 
1/2 cup diced onion 
1 cup diced mushrooms 
1-2 rashers bacon, diced (optional)
1 tbsp chopped herbs 
1 tsp chopped sun-dried tomatoes 
5g (1 tbsp) toasted pine nuts (allow 3 minutes in oven at 180 degrees C to toast 
Salt and pepper to taste 
6 eggs 
125ml (1/2 cup) cream
50 g (2 cups) rocket (spinach or kale works great too)
50 -75 g (medium -sized piece) cheese, grated (strong cheddar or a crumbly feta)


Preheat oven to 165 degrees Celsius. Melt the butter in the frying pan and sweat the onions, mushrooms and bacon (if using) for 3-5 minutes on a medium heat until they have lost their moisture and beginning to caramelise. 

Take off the heat and add in the herbs, sundried tomatoes, toasted pine nuts and seasoning. Crack the eggs into the bowl and whisk until completely combined. Whisk in the crème and ten seasons with salt and pepper. 

Eventually divide the fried mixture between the muffin tray slots, add some rocket, a little cheese (reserve some cheese for on top). And fill the egg mixture until a little below the top of the muffin tray, this dan take from 8 to 15 minutes.

These crust-less quiches can be served warm straight away, or kept and served old straight from the fridge, warmed in the oven for 5 minutes or warmed for 20 seconds in the microwave if you are in a hurry. Add any alterations you like – smoked salmon or other smoked fish are excellent in these, especially with a spoonful of horseradish in the egg mix.    

Pesto Egg Muffins

Prep time: 30 minutes

Cook time: 20-25 minutes

Makes: 10 muffins


2/3 cup frozen Spinach thawed, and excess water removed
3 tbsp pesto
2 Kalamata olives 
¼ cup sun-dried tomatoes chopped
125g Soft goat cheese (feta)
6 Large eggs
Salt and pepper to taste


Preheat the oven to 175C

Squeeze out excess water from spinach

Deseed and slice olives

Chop sundried tomatoes 

Crack eggs into bowl

Add pesto and season with salt and pepper

Mix until well combined

Divide all ingredients evenly into muffin cups and cover with the egg and pesto mixture

Bake for 20-25 minutes or until browned on top and fully cooked through.

Remove from oven and set aside to cool. Store in fridge for up to 5 days


Vanilla caramel slice

Prep time: 35 minutes

Fridge time: 30+ minutes

Serves: 8



250g raw macadamia nuts
1 cup decadent coconut
½ tsp vanilla essence
7 dates pitted and roughly chopped
2 tbsp Psyllium Husk 
Pinch of salt


8 dates pitted and roughly chopped
½ cup almond butter
½ tsp vanilla essence 
Pinch of salt
1 tbs honey
½ cup coconut oil
3 tbs water

Seed Mix

2 tbs Chia seeds
3 tbs Pumpkin seeds
3 tbs Sunflower seeds
2 tbs sesame seeds
2 tbs flax seeds