Vim & Vigor - Winter 2020 - GMC - 46

46

In the Market

THREE WAYS WITH

Bell Peppers

THESE VIBRANT AND VERSATILE FRUITS
(REALLY!) ARE PACKED WITH NUTRIENTS
BY LEXI DWYER

1

GRILL THEM

Cut peppers lengthwise and into quarters. Remove
seeds and stem. Toss peppers in a bowl with olive oil, salt,
pepper and seasonings of your choice (if desired). Place
the peppers skin side down on a rack over a grill set to
medium heat. Cook about 4 minutes, then flip with tongs
and cook until skin is charred, about 3 minutes. Return
cooked peppers to the bowl and toss again with oil.

2

ROAST THEM

Heat the oven to 500 degrees. Place whole peppers
on a foil-lined baking pan and cook about 35 minutes (the
skin should appear wrinkled and charred), turning over
twice during roasting. Remove the pan from the oven and
cover with aluminum foil. When the peppers have cooled,
quarter them and remove the stems, skin and seeds. Place
the peeled peppers in a bowl, drizzle with olive oil and
refrigerate; they will keep for about two weeks.

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3

BLEND THEM INTO DIP

Follow the roasting directions above using red
peppers, but after the peppers are quartered, peeled
and deseeded, pat them dry with paper towels. In a food
processor, blend 1 clove of garlic with 2 tablespoons of olive
oil and 1 tablespoon of lemon juice. Add 1 cup of roasted
red peppers and process until coarsely chopped. Season to
taste with ingredients such as salt, pepper, dried basil and
red pepper flakes. Because red peppers are the sweetest
variety, many cooks prefer them for dips.

PHOTO BY STOCKSY

Crunchy and colorful, a
bell pepper is a fruit from
a botanical perspective,
because it contains seeds. But in the
kitchen, it's treated like a vegetable,
blending beautifully into savory salads, stir-fries and pastas.
Peppers are versatile and healthful, so it's worth eating them a few
times a week. "Peppers are a fantastic
source of vitamin C, which not only
helps with wound healing but also
enables the body to absorb iron, so
pairing them with meat, like in beef
fajitas, is a great idea," says registered
dietitian nutritionist Malina Malkani,
a spokeswoman for the Academy of
Nutrition and Dietetics. Just 1 cup of
raw peppers can provide more than
three times the recommended daily
allowance of vitamin C.
Peppers have beta carotene, which
the body uses to make vitamin A
(good for eyes and the immune
system), and lutein, which contributes to eye health and helps prevent anemia.
Plus, peppers can be a mainstay in
a healthy eating plan: One serving
(1 cup chopped) contains just 46
calories and 3 grams of fiber, which
helps with feelings of fullness and
satisfaction and has been shown to
play a role in lowering cholesterol.
Here are three ways to incorporate
bell peppers into your meal plan.

*

SUMMER 2020 VIM & VIGOR

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2/18/20 9:43 AM



Vim & Vigor - Winter 2020 - GMC

Table of Contents for the Digital Edition of Vim & Vigor - Winter 2020 - GMC

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