Pepper: Sweet!

Bell peppers

Bell peppers, the Sweet peppers, come in a wide array of vivid colors, the green, red, yellow, orange, purple and black. These plumpy, colorful peppers are naturally sweet, but low in calories! They can either be eaten fresh or cooked.

The green bell peppers have an intense flavour. Chopped bell peppers tossed over soups are salads will enhance the flavour of the dish. Adds crunch and sweetness to the meals.

Fresh bell peppers are rich in vitamin C, a powerful anti-oxidant. It powers up the immune system and helps in the formation of collagen in the body. Also rich in B vitamins, especially vitamin B6, for the nervous system to function properly.

The red bell pepper is a good source of beta carotene which is converted to vitamin A, another powerful antioxidant.  Vitamin A aids in night blindness, boosts the immune system, and keep the skin healthy.

Sweet peppers are also good source of vitamin E that plays a key role in keeping the skin and the hair healthy.

Bell peppers are loaded with adequate amount of essential minerals – iron, copper, zinc, potassium, manganese, magnesium and selenium.

The Sulphur in the bell peppers makes it to play a protective role from certain types of cancers.

Bell peppers are rich in alpha & beta carotene, lycopene, lutein, zeaxanthin.  Lutein and zeaxanthin, help protect the eyes from cataracts and macular degeneration. Another good source of all these phytonutrients is, tomato!

Cooking for a shorter period in low heat will retain most of their flavour and flavonoid content. Cooking in higher heat can damage the powerful phytonutrients of these bell peppers.

Baby bell pepper mango salsa (2)

Stuffed baby capsicum with mango salsa

Number of servings:4

Baby capsicum                       200g

For salsa:

Mango                                     200g

Tomato                                    100g

Onion – chopped                    50g

Cilantro- chopped                   2 tablespoon

Cayenne pepper                      1/2 teaspoon

Pepper                                     1/2 teaspoon

Lemon juice                            2 tablespoon

 Mix all the ingredients of salsa and stuff the baby capsicum with the mixture!

Calories 212 kcal, Protein 6g, Fibers 7g