These lunchbox muffins contain just the nutrients you need to help protect your eyes
Our eyes work hard for us all day, so it’s important to feed them the right nutrients. Zeaxanthin and lutein are two antioxidants that help keep our eyes healthy, filtering out damaging light rays.1
These savoury frittata muffins are made using eggs and sweetcorn – excellent sources of both zeaxanthin and lutein. Spinach and courgettes up the lutein content further, while orange peppers boost the zeaxanthin numbers.2
A great lunchbox filler, these muffins can help keep your peepers protected. Serve with an orange smoothie for an extra helping of both nutrients.3
Savoury frittata muffins
Makes 12
Ingredients
- 8 eggs
- 2 tsp salt *
- 1 tsp ground black pepper *
- 1 tsp hot smoked paprika *
- 2 orange peppers, finely diced
- 1 x 140g tin sweetcorn
- 50g spinach, chopped
- 1 large courgette, grated
- 50ml milk
- 50g feta, crumbled
Method
Step 1.
Preheat the oven to 200°C /180°C fan and line a muffin tray with cases.
Step 2.
Whisk the eggs in a large bowl and add in the salt, pepper and paprika. Whisk the mix again.
Step 3.
Stir in the peppers, sweetcorn, chopped spinach, grated courgette and milk.
Step 4.
Divide between the muffin cases and top with the crumbled feta. Bake for 14-16 minutes or until puffed and golden.
Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.
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Sources
1. American Optometric Association. Lutein and zeaxanthin. Available from: https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/lutein
2. Sommerburg O, et al. Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes. Available from: http://bjo.bmj.com/content/82/8/907
3. As above
