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Food For Healthy Eyes – Black Bean & Mango Salad

We all know that a healthy diet is one of the key factors in maintaining overall body health and wellbeing. But not everyone knows that healthy eating also promotes healthy eyes and vision. There are many different vitamins, minerals, and nutrients that are found in food. Most food for healthy eyes, comes from fruits and vegetables. I find summer an easy season to get my daily intake from fruits and vegetables. This is because more fruits and vegetables are in season and more readily available. Because of this, one of my most favourite types of dishes to eat during the summer months are salads.I find salads particularly refreshing on hot summer days. One of my most favourite salad recipes of all time is a black bean and mango salad. I stumbled upon this recipe a couple of years ago. It came from the unlikely source of the backside of the product label of a Unico Black Bean can. This bean salad is surprisingly delicious! It is packed full of nutritious foods that are good for you! It is a fast and easy dish to prepare and has been a proven winner at potlucks and lunches that I have taken it to. Better yet it contains food for healthy eyes that have a balance of ingredients, containing all sorts of nutrients and vitamins important for eye health.

Food For Healthy Eyes – Black Bean & Mango Salad

Ingredients (Serves 4-6)

  • 1 can (540mL/19 fl oz) black beans, rinsed and drained
  • 1 mango, peeled, pitted and diced
  • 1 sweet red pepper, diced
  • 2 green onions, sliced
  • 1/4 cup fresh lime juice
  • 2 tbsp vegetable oil
  • 1 tbsp soy sauce
  • 1/2 tbsp red pepper flakes
  • 2 tbsp chopped fresh cilantro


Combine the beans, diced mango, diced red peppers and sliced green onions in a bowl. In a separate bowl, whisk together remaining ingredients of lime juice, vegetable oil, soy sauce and red pepper flakes. Add the cilantro and toss all together lightly. – ENJOY!

If you’re trying to reduce your sodium intake, I have found an alternative Black Bean & Mango recipe on an website that also promotes recipes and food for healthy eyes. This recipe omits the use of soya sauce… making it just a little more friendly for those watching their sodium levels.

Article Written By: Trina Vanaalst



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