A recipe for healthy eyes: Avocado & goat cheese veggie dip

Summary in 30 seconds

Enjoy a creamy dip with fresh crisp veggies for a quick mid-day snack or a game day party.

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• Ingredients
• Directions
• Nutrition Facts

Why is it good for you and your eyes?

The green color of avocados is from the pigment, lutein, the orange pigment of an orange bell pepper (in this recipe) is from zeaxanthin. These “super-nutrients”, which are featured prominently in this recipe, help absorb UV Light and offer antioxidant protection for the macula and retina.

Additionally, avocados and goat cheese are good sources of the water-soluble B family of vitamins, which are so important for metabolic function. B vitamins assist in the breakdown of fats, carbohydrates and proteins and their conversion into energy. In addition, they also act to support cell formation, function, and growth. These are important functions for eye wellness since the eyes are very metabolically active.

Ingredients

Makes 1¼ cup

• 4 oz goat cheese, softened
• 1 large ripe avocado
• 2 green onions, thinly sliced
• 2 garlic cloves, minced
• ½ tsp sea salt
• ¼ tsp black pepper
• 1 orange bell pepper, cut in bite sized pieces
• ½ English cucumber, sliced
• 2 carrots, peeled & cut into sticks
• ½ cup grape tomatoes
• 3 celery stalks, cut into sticks

Garnish Suggestions: diced orange bell pepper, cilantro, onions, jalapenos, tomatoes, cheddar cheese, sour cream.

Directions

1. Mash goat cheese and avocado together by hand using a fork or pastry blender until the desired consistency. Stir in green onions, garlic, salt and pepper. Or, add goat cheese, avocado, green onions, garlic, salt and pepper to a food processor and puree until smooth and creamy. Refrigerate until ready to serve.
2. Meanwhile, prepare vegetables for serving.
3. Arrange onto a serving platter and enjoy.

Nutrition Facts (per ¼ cup serving)*

Ocular Nutrition Support vitamin A, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, folate, vitamin E, retinol, dietary fiber, 157lycopene, lutein+zeaxanthin. *%dv is based upon a 2,000 kcal/day diet

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