mexican stuffed zucchini

Recipes for Eye Health: Zucchini

Zucchini is a great source of vitamin A, vitamin C, beta carotene, lutein, zeaxanthin, zinc and manganese. Vitamin C aids in the prevention of cataracts and lutein and zeaxanthin help reduce the risk of macular degeneration.

Zucchini is a versatile vegetable that can grated, chopped and baked and trending at the moment is zuchinni pasta. Another great way however to enjoy this eye friendly food is by stuffing it!

I have included below an easy recipe from one of our favourite preventative health websites Foodmatters for Mexican stuffed Zucchinis a great dish to try over the weekend.

Mexican Stuffed Zucchinis 


Superfood Salsa

  • ¼ cup black beans
  • ¼ cup pepita seeds
  • ¼ cup sunflower seeds
  • Handful coriander, roughly chopped
  • 1 medium tomato, diced
  • ½ small red onion, finely diced
  • Juice from 1 lime

Coriander Lime Verde

  • 3 whole jalapeño chilis, deseeded (If you want a spicier sauce leave the seeds in!)
  • 1 cup fresh coriander leaves, roughly chopped
  • 2 garlic cloves
  • 1/2 cup organic, natural yogurt
  • Juice from 1 lime
  • 1 tsp apple cider vinegar
  • Salt and freshly ground black pepper
  • 2 tbsp extra virgin olive oil


  • Halve your zucchinis and scoop out the seeds down the middle.
  • Place zucchini halves on a lined baking tray, skin-side down, and sprinkle with salt and pepper.
  • Drizzle with olive oil and place in the oven for 10-12 minutes.
  • While zucchini is roasting, mix together all superfood salsa ingredients in one bowl.
  • For the coriander lime verde, process all ingredients in the food processor until smooth and creamy.
  • Remove zucchini from oven and top with Superfood Salsa and Coriander Lime Verde.

For an eye health boost add leftover sweet potato and avocado – Yum!

Every Thursday, our Envision Optical blog brings you ‘Nutrition Thursday’ – news about nutrition for your eye health. Keep an eye on our Facebook page and like us to receive the reminders once they are posted. Each week we also include a delicious recipe for you to make:

When was the last time you had your eyes checked? 

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