Delicious and Nutritious
Red Bell Peppers
Including red bell peppers in your diet is a simple and tasty way to boost flavor and nutrition into your diet. They are chock-full of vitamins and essential minerals. Red bell peppers are actually green bell peppers that have fully ripened. Many people cannot tolerate either raw or cooked green bell peppers, but the ripe red version is much gentler on the digestive system, as well as being more colorful and nutritious. Here are some of their healthy statistics and a few recipe ideas to incorporate them into your daily diet.
A half cup of red bell pepper has only 12 calories, 1 gram of fiber, 1440 IU of Vitamin A, 1446 micrograms of carotenoids, and a whopping 87 mg of Vitamin C. It also has some Vitamin K as well. Vitamins A and C are powerful antioxidants which can help prevent cancer and other diseases, and Vitamin K helps prevent cells from oxidative damage. Although green bell peppers are also healthy, compared to their riper versions they’re not as powerful. They only have 170 IU of vitamin A, 268 micrograms of carotenoids, and 37 mg of Vitamin C. With all of these health benefits red bell peppers should be a staple in our diets.
One of the best ways to enjoy these ripe delights is to roast them. You can purchase them already roasted, but making them at home is a very simple process. If you roast a bunch at once you can also store them in the fridge or in the freezer for convenience. Wash the peppers and pat dry. Preheat your broiler and place several peppers on a foiled baking tray. Keep an eye on them and as they blacken turn them to each side with a pair of tongs. When they are fully blackened remove them and place them in a clean paper bag. After they’ve sat for a few minutes remove them carefully, because the steam from opening the bag can burn you. Let them cool on a cutting board and simply peel off their skins, seed, slice, and store. You can use roasted peppers in lots of dishes. Toss them into salads, pastas, rice, casseroles, on burgers or pizza. You can also puree them into your favorite vinaigrette, pesto, or marinara sauce, or use them to thicken and add a pretty color and lighten an Alf redo or light cream sauce. They make a beautiful garnish or a great topping for bruschetta or crostini.
Red bell peppers are also delicious served raw, with dips or just as a simple snack. Chop them up and add them to a stir-fry for a beautiful color and burst of flavor. Stuff them with a mixture of cooked rice, chopped green onions, minced garlic, cooked shrimp, chopped tomatoes, chopped fresh basil, salt, pepper, an egg and shredded lowfat cheddar cheese. Top with a little more cheese and bake at 350 degrees until cooked through and the cheese is golden brown.
Red bell peppers are a “superfood” and can add nutritious and delicious value to any meal. Use your imagination, and some of these suggestions, to make the most of this vegetable’s benefits. Take advantage of summer’s bounty to season your meals with this wonder food and your body and taste buds will thank you.
