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

Updated NOV 15, 20214 min read

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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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

Nutrition Facts (per ¼ cup serving)*

Kcal157
Protein6.2g
Total Carbohydrate11.02g
Total Sugar2.61g
Dietary Fiber4.4g
Total Fat10.91g
Monounsaturated Fat5.045g
Ccholesterol10mg
Sodium368mg
Calcium7%dv
Iron7%dv
Vitamin A202%dv
Vitamin C105%dv
Vitamin E8%dv
Ffolate16%dv
Vitamin B1 (Thiamin)8%dv
Vvitamin B2 (Riboflavin)17%dv
Vitamin B3 (Niacin)11%dv
Vitamin B5 (Pantothenic Acid)19%dv
Vitamin B620%dv
Lycopene384mcg
L+Z295mcg

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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