Age-related macular degeneration (AMD) and cataracts are leading causes of vision loss, but the good news is that you can keep your eyes sharp by adding a few key ingredients to your diet. Bell peppers, for example, are packed with lutein, zeaxanthin, and vitamin C—all essential for maintaining healthy vision. Plus, they’re delicious! Let’s look at how a simple recipe like stuffed orange peppers can help keep your eyes sharp.
The Recipe: Stuffed Orange Peppers
Stuffed orange peppers are easy to make and loaded with nutrients that benefit eye health. To make 8-10 stuffed orange peppers, you will need:
- 8-10 large orange bell peppers
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ¾ cup cooked quinoa or brown rice
- 1 cup canned black beans, drained and rinsed
- ½ cup corn kernels (fresh or frozen)
- 1 jalapeno pepper, seeded and diced (optional)
- ½ cup shredded cheese (cheddar or mozzarella work well)
Preheat oven to 350°F. Cut the tops off the bell peppers and remove the seeds from inside. Place the bell pepper halves into an oven safe dish and season with olive oil, garlic powder, and onion powder. Bake in preheated oven for 10 minutes or until softened. In a medium bowl mix together cooked quinoa or brown rice, black beans, corn kernels (fresh or frozen), jalapeno pepper (optional), and shredded cheese. Remove bell peppers from oven once softened and fill each one with quinoa mixture. Return to oven for 25 minutes or until golden brown on top. Enjoy your stuffed orange peppers!
Benefits of Lutein & Zeaxanthin
Not only are these ingredients great for taste in this recipe but they also have amazing benefits for your eyesight! These carotenoids found in dark leafy greens like kale & spinach as well as other fruits & veggies including yellow & orange bell peppers have been proven to help protect against age related macular degeneration & cataracts which can lead to vision loss if not prevented through proper nutrition! Just one cup of sliced red yellow & orange bell peppers contains nearly twice your daily vitamin C plus 116 micrograms of lutein & 562 micrograms of zeaxanthin - more than enough for an entire day's worth of eye protection!
Eating foods that contain lutein, zeaxanthin and vitamin C is one way to support eye health – especially if you’re at risk for AMD or cataracts. Stuffed orange peppers is an easy recipe that packs a punch when it comes to nutrition; just one cup of sliced red yellow & orange bell peppers contains nearly twice your daily vitamin C plus 116 micrograms of lutein & 562 micrograms of zeaxanthin - more than enough for an entire day's worth of eye protection! So give this tasty recipe a try today so you can keep your eyes sharp! Bon Appetit!
- 8-10 orange peppers
- 2 tbsp canola or olive oil
- 1 package ground turkey
or extra lean ground beef (500g) - 2 carrots, chopped
- 2 celery stalks, chopped
- ½ onion, chopped
- 100 g frozen chopped spinach
(8 nuggets) (1/2 cup) - 2-3 cloves garlic
- 2 tsp Italian seasoning
- 2 tsp sage
- 2 cups cooked barley
(just over ½ cup raw barley) - 2 omega-3 eggs
- 1 litre tomato sauce
- 1 1/2 cups chicken stock
- Salt and pepper