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Recipe Recipe

Peperonata

24/02/2021

The orange capsicum, an eye-friendly superfood, gives a modern twist to this classic Italian side dish. Recent research has shown that, as the richest source of the antioxidant zeaxanthin, regularly eating orange capsicums may reduce the risk of age-related macular degeneration by 25%.1

Unfortunately, they are difficult to find in supermarkets. If needed, you can substitute red and yellow capsicums. Although they don’t contain zeaxanthin, they are rich in vitamins C and A, which are both vital for eye health.

Ingredients

  • 6 orange capsicums (or a combination of red and yellow capsicums)
  • 2 small red onions
  • 80 ml extra virgin olive oil
  • Sea salt and fresh ground black pepper
  • 2 tbsp baby capers (rinsed & drained)
  • 2 tbsp raisins
  • 125 ml red wine vinegar
  • 1 tbsp sugar
  • 6–8 basil or mint leaves

Method

Step 1: Cut capsicum in half lengthways, remove seeds, and chop into 2cm squares.

Step 2: Slice onions and put them in a large frying pan with olive oil, capsicum, salt and pepper. Add the capers and raisins, cover and cook over low heat for about 15 minutes, stirring regularly.

Step 3: Add the vinegar and sugar to the pan. Stir and continue to simmer, uncovered, until the liquid has evaporated (about 30 minutes). Remove from heat and add basil or mint leaves.

Step 4: Serve at room temperature.

A balanced diet helps keep your eyes healthy – read more about eating for good eye health.


  1. Cluff, R. Orange capsicums help combat blindness but you won’t find them easily in shops [Internet]. Ultimo (NSW): ABC News; 2021 [cited 2021 Feb 24]. Available from: https://www.abc.net.au/news/2021-01-12/orange-capsicums-help-prevent-blindness-but-not-widely-available/13049208 ↩︎

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