Rob Hobson creates the perfect salad packed with vitamins and minerals for good eye health

This salad is incredibly nutritious, providing a rich source of magnesium, iron, selenium, vitamin E, B vitamins and vitamin C.  The yellow peppers and avocado also supply a source of lutein and zeaxanthin that are shown to be beneficial for the health of your eyes.  Including beans in your diet also supplies a great source of fibre, which is lacking in many people’s diets.  Fibre is not only essential for maintaining good digestion but also helps to reduce the risk of heart disease; balance blood sugar levels and assist in weight loss.

Serves 2

500 calories

Ingredients

175g king prawns
½ x 400g can black beans, drained and rinsed
1 small yellow pepper, de-seeded and finely diced
½ small cucumber, deseeded and chopped
100g cherry tomatoes, halved
1 large avocado, de-stoned, peeled and chopped
½ small can sweetcorn (reduced sugar and salt)
1 small handful of coriander, chopped 

Dressing

50g plain yoghurt
1 lime, juiced
1 small handful of coriander
1 spring onions, chopped
½ jalapeno pepper, chopped
40ml olive oil
½ tsp salt
1 tsp honey

Method

1. Heat a little olive oil in a small frying pan.  Add the prawns and cook for 3 minutes over a high heat until pink.  Take the prawns off the heat and leave to cool.  You can also use cooked prawns if you prefer
2. Add the beans, vegetables and coriander to a large bowl and combine well.  Season with a little salt and pepper
3. To prepare the dressing, place all the ingredients in a blender and blitz until smooth
4. Divide the salad between two bowls and serve with the dressing on the side

To find out more about eating for good eye health, see Rob Hobson’s article on The Traffic Light Diet

This recipe was created by Rob Hobson, Healthspan Head of Nutrition and the author of The Detox Kitchen Bible