FOOD FOR THOUGHT: PEPPER PERFECTION
This week’s POWER OF FOOD post laid-out a foundational approach to
meal planning; a concept that can cut the costs and added stress associated
with eating clean. When it comes to seamless meals, maintaining a well-stocked
pantry/fridge that is full of “staple” items is key. One “staple” that was
always a proponent of my refrigerators’ crisper drawer growing up was the bell
pepper. With peppers of all shapes, sizes, and heat levels booming at the
market right now, I thought that honing in on the health benefits of sweet and
beautiful bell peppers would be fitting for the last few weeks of summer!
SWEET STARTS:
Green,
Red, Orange, Yellow, Purple, White, Brown… The variety of colors and flavorful
intricacies amongst this member of the nightshade family make bell peppers a
common addition to salads and entrees across the globe. The inherent zestful
colors give clues to their origins, hailing from Central and South America, as
well as the Caribbean. Christopher Columbus misleadingly deemed the bell pepper
that we know today as “pimenton,” under false beliefs that they were related to
the “piperan negra” species (black pepper,) which pairs up nicely with salt
shakers on dinner tables across the country.
Commonly
known simply as “pepper,” sweet bell peppers are a common addition to a variety
of cuisines, and are referred to as paprika, capsicums, other other areas of
the globe, and even known as “mangoes” in certain towns in Pennsylvania and
Kentucky. Unlike their spicy relatives, sweet bell peppers lack a gene that is
responsible for the production of capsaicin, a spicy plant chemical that increases
blood flow, tears up the eyes, and makes your mouth water. Although they do not
contain the tear-inducing capsaicinoids that thrill-seekers and hot sauce
lovers adore, bell peppers actually contain non-pungent capsaicinoids, which
stimulate a similar, but much more bearable, biological effect on our health!
PUMP IT UP WITH PEPPERS:
Whether
you love the f juicy crunch raw slices add to salads or dip platters, or the
deeply sweet back note they add to savory dishes, bell peppers pack a punch of
plant-based nutrients that should have you making one of my refrigerator
staples growing up, one of yours too!
◼UNCANNY CAROTENOIDS: You can thank the beautiful red hue of this
variety of bell’s to their carotenoid content, a potent antioxidant that is
converted into Vitamin A.
Retinal Rehab: Lutein & Zeaxanthin are both carotenoid pigments found in high
concentrations in the macula and retina, acting to protect the complex rod and
cone system for photo-transduction (sight!.)
Go GREEK! Both alpha and beta-carotene are found in bell peppers, they are both
converted into Vitamin A, which supports visual acuity, skin health, and even
taste perception!
◼SAY HELLO to CYSTEINE: Bell peppers are also rich an amino acid, CYSTEINE, which has a
plethora of benefits, especially to the body’s detoxification systems.
GLUTATHIONE is a detoxifying molecule that modulates inflammatory compounds, and
acts to prevent cell damage via oxidation in its peroxidase form.
ROCK STEADY: Cysteine also has the ability to bind to heavy metals, which may
impose neuro-toxic effects.
◼CELBRATE C: Both red and orange peppers provide you with more Vitamin C than an
orange! 157% of the RDA.
Stress Case: Vitamin C has the ability to balance the body’s secretion of CORTISOL,
a stress hormone that may have an effect on your immune and cardiovascular
systems.
OXI-DONT: Vitamin C is a powerful antioxidant, supporting healthy levels of
free radicals within the body. (Think of when you slice an apple and it begins
to brown, this oxidation is what is also caused by free radicals in our
bodies.)
PICK A PERFECT PEPPER:
While
the most common colors of bell peppers you will find at the grocery store are
green, red, and orange/yellow, these babies come in white, brown, purple, and
almost every shade in between! The color of the common grocery species,
referred to as the “Holland” pepper, is relative to the amount of time it is
allowed to ripen on the vine. Green is picked first, with a verdant and vegetal
flavor that pairs nicely when cooked down it its traditional form: as a
component of the southern “holy trinity (bell pepper, onion, and celery” or as
a staple in Spanish soffrito. Orange and yellow are great either raw or cooked,
and make a nice addition to fajitas or other Spanish influenced dishes, and red
are the sweetest of the bunch, and my absolute favorite for slicing and
snacking on raw and dipped into hummus or salsa. Select fruits that are heavy
for their size, have a taught skin, with no visible wrinkles or blemishes.
Refrigerate for best life, and store in glass covered containers once cut open
for up to five days.
Want to learn
more about the benefits of basil? The powers of cauliflower? The astounding
impact of avocado’s? Join me in one (or all) of my culinary nutrition
workshops, every Wednesday from 6-7:15! See August’s line-up below, and be sure
to snag your spot, as space is limited!
SEPTEMBER CLASSES: In the TRUE KITCHEN
STRESS FREE SEPTEMBER: PART 1
WEDNESDAY, SEPTEMBER 13TH
6:00-7:30PM
$25.00
The human nervous
system has two innate functions: resting and digesting (PARASYMPATHETIC,) and
fighting or flying (SYMPATHETIC.) When under a consistent and chronic level of
stress, our sympathetic nervous system takes the front seat & wreaks havoc
on our body’s and mind. In Pt. 1, Genevieve will review the differences between
the functions of our nervous system, their significant role in our health, all
while focusing on recipes that will support total body balance via nourishing
the adrenal glands and optimizing energy.
STRESS FREE SEPTEMBER: PART 2
WEDNESDAY, SEPTEMBER 27TH
6:00-7:30PM
$25.00*
The adrenal glands
are responsible for regulating our primary stress hormone: CORTISOL. When
low-grade, chronic stress persists; cortisol runs rampant and wreaks havoc on
our health. In this class, Genevieve will cover the roles cortisol plays (both good
and bad,) ways in which we can balance and optimize the normal cortisol
“slope,” all while highlighting foods and nutrients that naturally nourish the
adrenals
* Cost of classes includes
colorful informative handout, all of the recipes prepared in the class, and of
course tasty plates of the food she whips up!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
Spanish Romesco Sauce
Makes 1 cup
Romesco sauce is a Catalonian pepper spread
that is commonly eaten with grilled scallions or other members of the allium
family such as leeks or spring onions. Traditionally made with stale bread, I
opted to swap out the gluten, boost up the nut-factor, and add the charred
scallions to the mix to add additional flavor and immune boosting health
benefits. Dip some raw peppers into, use as an alternative pasta sauce, spread
on a sandwich, or mix into your favorite hummus for a cost-free trip to Spain!
1-2 large roasted
red bell peppers (from a jar)
½ cup Extra Virgin
Olive Oil
½ bunch organic
scallions, trimmed and chopped
½ cup toasted
slivered almonds
2 cloves garlic,
smashed
3 tbsp. tomato
paste
1 tbsp. sherry
vinegar OR champagne wine vinegar
1 tsp. smoked sweet
Spanish paprika
Place scallions in
a dry skillet over HIGH heat. Heat until beginning to char on all sides, and
transfer to a blender or food processor Add garlic, tomato paste, and vinegar
and puree. Add olive oil, peppers, paprika, and almonds, and puree until
combined but still chunky. Store for up to 1 week in a glass container in the
fridge.
SOURCES:
Agricultural Marketing Resource Center (AgMRC).
Bell and Chili Peppers Profile. (2011). Iowa State University, Ames, IO.
Cooper AJL, Krasnikov BF, Niatsetskaya ZV et al.
Cysteine S-conjugate β-lyases:
Important roles in the metabolism of naturally occurring sulfur and
selenium-containing compounds, xenobiotics and anticancer agents.
Josse, Andrea R et al. “Effects of Capsinoid
Ingestion on Energy Expenditure and Lipid Oxidation at Rest and during
Exercise.” Nutrition & Metabolism 7
(2010): 65. PMC.
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