natural kitchen BY ELISA BOSLEY | RECIPE BY TRINA KAUFMAN Bell peppers
Tese crunchy nightshade vegetables range from green, purple, and black (slightly bitter) to yellow, orange, and red (quite sweet). Mild because they contain little capsaicin, the fiery compound in their hot-pepper cousins, all are loaded with vitamins, including abundant carotenoids and more vitamin C than oranges. Look for heavy, firm, glossy, and vividly colored peppers with no wrinkles. Refrigerate in plastic up to a week. Buy organic when possible; conventional peppers harbor high pesticide residues.
Stuffed. Cut around stem to create a hole large enough to remove seeds. (Te sweet white membranes contain nutritious flavonoids, but remove if you prefer.) Fill with cooked rice or quinoa mixed with finely chopped kale, herbs, and nuts or cheese. Place in a baking dish coated with cooking spray and bake at 425 degrees until tender, 15–20 minutes.
After-school snack. Refrigerate sliced bell pepper rings in clear containers with carrot and cucumber sticks; pull them out for a healthy snack, served with guacamole, hummus, or a yogurt dip.
Easy add-in. Finely dice bell peppers and stir into risotto or any pasta sauce toward the end of cooking. Add fresh or roasted bell pepper slices to burritos and tacos for a pop of color and nutrients.
54 deliciousliving | may 2012
MARINATED ROASTED BELL PEPPERS
Add these tasty peppers to antipasto platters, wrap around cheese cubes for an appetizer, or tuck into sandwiches. Preheat oven to 450°. Place 3 bell peppers (any color) on a baking sheet. Roast 45–50 minutes, turning every 10 minutes. When skin is blistered and browned all over, remove from oven; seal in a brown paper bag to steam until soft (5 minutes or more). Halve and discard skin, seeds, and stems. Slice lengthwise into 1-inch strips. Place in a bowl and toss with 1 tablespoon olive oil, 2 teaspoons white wine vinegar, 1 teaspoon dried oregano (or 1 table- spoon fresh), and 1 clove garlic, pressed or minced. Season with salt and pepper. Serve at room temperature. Serves 6.
PER SERVING: 39 cal, 2g fat (2g mono, 0g poly, 0g sat), 0mg chol, 1g protein, 4g carb, 1g fiber, 2mg sodium
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56