Bell Peppers

The bell pepper (Capsicum annuum) is a member of the Solanaceae, or nightshade, family of vegetables, which includes potatoes, eggplants, and tomatoes. Bell peppers are native to Central and South America. They are available in several colors: green and purple peppers have a slightly bitter flavor, while red, orange, and yellow peppers are sweeter and almost fruity. Red bell peppers are actually green peppers that have been allowed to ripen on the vine; hence they are much sweeter. The spices pimento and paprika are both prepared from red bell peppers.

HISTORY

Like many other nightshade vegetables, bell peppers originated in South America at least 7,000 years ago. Like many of the other foods native to the Americas, bell peppers were spread to Europe and throughout the world by Spanish and Portuguese explorers. Because bell peppers adapt very well to different climates, they grow in both tropical and temperature climates, and their cultivation and adoption into varying cuisines spread rapidly throughout many parts of the world. In fact, they have become an integral ingredient in both Spanish and Portuguese cuisines. Currently, the main producers of bell peppers are China, Turkey, Spain, Romania, Nigeria, and Mexico.

NUTRITIONAL HIGHLIGHTS

Bell peppers are one of the most nutrient-dense foods available. Though a 3½-ounce (100 gram) serving of raw bell pepper provides only 20 calories (mostly as carbohydrate and fiber), it is a good source of a large number of nutrients, including vitamin C, beta-carotene, vitamin K, thiamine, folic acid, and vitamin B6. Bell peppers are also a very good source of phytochemicals with exceptional antioxidant activity, such as chlorogenic acid, coumeric acid, and zeaxanthin. Red bell peppers have significantly higher levels of nutrients than green. Red bell peppers also contain lycopene, a carotene that offers protection against cancer and heart disease.

HEALTH BENEFITS

Studies have shown that bell peppers exert a protective effect against cataracts, possibly due to their vitamin C and beta-carotene content. However, like other nutrient-dense vegetables, they contain many different powerful phytochemicals. In one study, Italian researchers compared the presurgery diets of 207 hospital patients who had cataracts removed with 706 patients who did not have to have the operation. Consumption of bell peppers was associated with a reduced risk for cataract surgery.

Bell peppers also contain substances, including capsaicin, flavonoids, and vitamin C, which have been shown to prevent blood clot formation and reduce the risk of heart attacks and strokes. Although not as rich in these compounds as chili peppers, nonetheless bell pepper consumption should be promoted for individuals with elevated cholesterol levels. For more information on chili peppers, see “Cayenne,” page 471.

HOW TO SELECT AND STORE

Bell peppers are available through-out the year but are usually more abundant during the summer months. They should be fresh, firm, and bright in appearance. Avoid bell peppers that appear dry, are wrinkled, or show signs of decay, including injuries to the skin or water-soaked areas. Bell peppers should be heavy for their size and firm enough that they gently yield to slight pressure. Be aware that the shape of the bell pepper does not generally affect the quality.

Unwashed bell peppers stored in the vegetable compartment of the refrigerator will

keep for up to one week. Bell peppers can be frozen without first being blanched, but it is better to freeze them whole since there will be less exposure to air, which can degrade both their nutrient content and their flavor.

TIPS FOR PREPARING

Wash bell peppers thoroughly under cold running water with a soft vegetable brush before coring and÷or cutting. If the pepper has been waxed or is not organically grown, you will need to spray it with or soak it in a mild solution of additive-free soap or use a produce wash before washing. To remove the stem, use a paring knife to cut around it and then pull it out. Bell peppers can be cut into various shapes and sizes or left whole to be stuffed after carefully removing the seeds from the inner cavity.

QUICK SERVING IDEAS

Raw bell peppers can be used in vegetable juices, salads, and vegetable trays.

Bell peppers can be used in casseroles, stir-fries, and other recipes.

Finely chopped bell peppers can be added to tuna or chicken salad.

Steam cored bell peppers for 5 minutes, stuff them with your favorite rice salad or grain pilaf, and bake in a 350 degree F. oven until they are hot.

For a simple Louisiana Creole dish: Lightly sauté chopped bell peppers, celery, and onions, then combine with tofu, chicken, or seafood.

Grill bell peppers marinated in olive oil, garlic, lemon juice, and black pepper.

SAFETY

Buy organic bell peppers whenever possible, as bell peppers are among the top foods on which pesticide residues have been most frequently found. Bell peppers are one of the vegetables in the nightshade (Solanaceae) family, which includes eggplant, tomatoes, and potatoes. Anecdotal case histories link improvement in arthritic symptoms with removal of these foods. Although no case-controlled scientific studies confirm these observations, some individuals consuming nightshade family vegetables experience an aggravation of arthritic symptoms and may benefit from limiting or avoiding these foods.