In honor of low vision awareness month, we are excited to share some recipes that help reduce the risk of vision loss from macular degeneration. Bell peppers are a healthy food rich in vitamin C, beta-carotene and other carotenoids. They contain high levels of lutein and zeaxanthin, which are two antioxidants that are a major contributor to keeping your eyes healthy. Lutein is a great natural treatment for macular degeneration. It works to filter out short-wavelength UV light that can damage the retina, which helps protect the degeneration of eye cells that lead to macular degeneration. Bell peppers have many other health benefits. They are also great for your skin and boost your immune system.
This recipe from the American Macular Degeneration Foundation is not only delicious, but packed with bell peppers and other healthy ingredients to give you a simple, nutritious lunch or dinner option for your family. If you are looking for more variety, it can be altered by adding zucchini, beans, corn and cilantro. Don’t forget your toppings either! Guacamole and salsa add healthy vegetables and fats into the mix.
1 tablespoon olive oil
1 cup chopped yellow bell pepper
1 cup chopped red bell pepper
1 cup chopped green or orange bell pepper
1/2 cup chopped scallions
1/2 teaspoon ground cumin
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon red pepper flakes or cayenne, or to taste
8 large tortillas (corn or wheat)
1 cup grated cheddar cheese
Heat the oil in a large skillet over medium heat, add the peppers, and sauté until soft, about ten minutes. Transfer into a bowl and combine with the scallions, salt, pepper and red pepper flakes.
Heat a second large skillet over medium heat. Add one tortilla, and top with 1/4 cup bell pepper mixture. Sprinkle with 1/4 cup cheese, top with a second tortilla, and cook two minutes on each side, or until golden, pressing down with spatula. Repeat with the remaining tortillas, bell pepper mixture and cheese.
Cut into thin wedges, add your toppings and serve!
Serving size: 1 quesadilla
Saturated fat: 7g
Vitamin A: 1,593 IU
Vitamin C: 150mg
Vitamin D: 7 IU
Vitamin E: 2 IU
Lutein & zeaxanthin: 276ug
Source: Eat Right For Your Sight