Eye Healthy Recipe: Three-pepper Quesadillas
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 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.
This recipe from the American Macular Degeneration Foundation is not only delicious but is packed with bell peppers and other healthy ingredients to give you a simple, nutritious lunch or dinner option for your family.
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 spring onions
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 frying pan over medium heat, add the peppers, and sauté until soft, about ten minutes.
Transfer into a bowl and combine with the spring onions, salt, pepper and red pepper flakes.
Heat a second large frying pan 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.