Judy E. Buss

The pepper family is large, encompasses spicy to sweet-tasting ones, and comes in a variety of colors, shapes, and sizes. Members of this family have been graded by the Scoville organoleptic test, (named after its inventor), to determine the range of heat units found in each pepper. Capsaicin is the compound which gives peppers their heat: from zero units, as in sweet bell peppers, to the nuclear-strength fiery chilies, such as the Habanero (300,000 – 576,000 SHU). Now, if you are a wimp like me, you don’t mess with the hot (nasty) ones, except for, perhaps the occasional Jalapeno (3,500 – 11,000 SHU).

Peppers are dense with vitamins minerals, antioxidants, enzymes, and fiber. Prolonged cooking does, however, diminish their nutritional value. Before using, scrub the peppers with a small brush and a couple drops of mild liquid soap and then rinse well. Bell peppers of all colors are sweet, crunchy, and juicy. Adding them, to soups, stews, egg frittatas, or stir-fried dishes presents you with many more options. Raw bell pepper offers a major nutritional and flavor boost to vegetable salads, cold bean salads, and pilafs. The green type in particular, cooked or raw, adds a BIG flavor. You can enjoy fabulously delicious steamed green bell pepper prepared in minutes, by cutting it in half lengthwise, removing the seeds and steaming 10 – 12 minutes until crisp-tender – yum! So get up close and personal with peppers! The following are mouth-watering recipes for you to try:

FRESH TOMATO SALSA

Yield: about 4- 5 cups

3 large tomatoes, finely chopped
1 small green bell pepper, seeded, finely chopped
8 green onions, thinly sliced, including their whites, or ½ cup finely chopped sweet onion
3 cloves garlic, finely grated
2 tablespoons chopped fresh cilantro leaves
Hot sauce to taste, or 1 – 2 jalapeno peppers, finely chopped
2 – 3 tablespoons lime juice
1/2 teaspoon salt

1. NOTE: To chop the jalapeno (if using) wear latex gloves, then remove them before proceeding with the rest of the recipe. Chop the jalapeno last!
2. Mix together all the ingredients and refrigerate in an airtight container for 1 – 2 hours before serving.
3. Serve with BAKED corn chips or toasted whole grain pita wedges.
VARIATION: for Black Bean Tomato Salsa: Add 2 cups cooked black beans (drained), and adjust the flavors. Makes about 6 cups.

BEANS, CORN, AND VEGGIE DELIGHT

2 servings

2 cups cooked navy beans, or other small beans, drained
1 cup uncooked frozen corn kernels
1/2 red bell pepper, seeded, finely chopped
1/2 green bell pepper, seeded, finely chopped
1 green onion, thinly sliced, including its white part

DRESSING:
1 tablespoon dried Italian seasoning
2 tablespoons wine vinegar
3 tablespoons extra virgin olive oil
Salt and pepper to taste

1. Steam the corn 5 minutes. Drain, and briefly rinse with cold water to halt further cooking. Drain once more.
2. In a large bowl, mix all the dressing ingredients. Add all the other ingredients and mix well. Refrigerate 30 minutes in an airtight container before serving.

SOUTHWEST-STYLE VEGETABLE RATATUILLE STEW

Yield: about 5 cups

3 tablespoons olive oil
1 medium yellow onion, chopped
1 small eggplant, (about 1 pound), stem-end trimmed
1-1/2 cups water
1 medium tomato, finely chopped
1 small green bell pepper, seeds removed, finely chopped
1 tablespoon ground cumin
1 tablespoon dried oregano
Salt and pepper to taste
1/8 teaspoon cayenne powder (optional)
2 – 3 tablespoons lemon juice

1. In a large saucepan, heat the oil over medium heat. Mix in the onion, cover, reduce the heat to medium-low, and cook about 12 minutes, until the onion is translucent.
2. Meanwhile, wash and dry the eggplant, and cut into 1/2 –inch slices. Cube the slices, by cutting criss-cross 3 stacked slices at a time. Place the cubed eggplant in a bowl and set aside.
3. To the onion and water add eggplant and cook (covered) 15 minutes, until the eggplant is somewhat translucent, stirring occasionally. Mix in all the other ingredients, EXCEPT the lemon juice, and cook 12 more minutes. Add a bit more water if necessary.
4. Remove the stew from the stove and stir in the lemon juice.
Tip: To serve as a topping for party crostini, drain the amount of Ratatouille stew you need, and reserve the stock for another use, or return it to the remainder of the stew in the saucepan.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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