This year I have been especially excited about peppers – and not just ordinary bell peppers. Anaheim, Banana, Chipotle, Jalapeno, Pablano, and Serrano peppers have been making an appearance in my kitchen.
Bell peppers and chili peppers are both in the Capsicum Annuum family. The varying degree of heat in peppers is due to the presence of capsaicin, concentrated most in the inner membranes and seeds. Not only does each species vary in the level of heat, individual fruits from the same bush can vary greatly in their capsaicin content.
The level of heat in each type of pepper is measured by a system called Scoville Heat Units. This scale was developed in 1912 and refers to the number of times dissolved chili extracts can be diluted with sugar water before capsaicin can no longer be tasted. See the Scoville chart to select the level of heat you want in your recipe. Note that sweet bell peppers have no heat with a score of 0 while habanero peppers are close to the top at 100,000-350,000. There are many delicious varieties of peppers with mild heat that can be used in everyday recipes.
Why include peppers in your diet?
What all of the peppers have in common is their great nutritional profile. Peppers are especially rich in vitamin C, vitamin A, vitamin B6, and carotenoids. Red peppers contain a greater amount of these nutrients than the green peppers. Peppers are low in calories while providing fiber to help fill you up.
How to prepare peppers
Peppers are used for flavor as well as heat. Sweet bell peppers are delicious raw, roasted, grilled, or sautéed. They add beautiful color and flavor to salads, soups, and stir-fry recipes.
Interested in getting a little more adventurous? Peppers with a little more heat are a great addition to whole grains such as quinoa, brown rice, kasha, or polenta. Sauté chopped white onion and a minced chili pepper in oil before adding the grain to the pain. Add heated water or stock and cook as directed. Chili peppers are also essential for salsa, pico de gallo, enchilada sauce, chili, gumbo, and huevos rancheros.
To reduce the heat in your recipe, remove the seeds and membranes from the inside of the chili before using it. Be sure to use a spoon to scrape the seeds out and then wash your hands thoroughly to avoid irritation of your skin (or eye if you accidentally touch it!)
Chili peppers can be roasted the same way as bell peppers to add flavor. Roast peppers in the flame of a gas burner or in the oven until charred, place in a paper bag or covered bowl for 10 minutes, and then remove the outer skin.
A delicious recipe I recently tried was roasted, stuffed anaheim peppers. Roast the peppers as described above and then make a slit lengthwise to remove the membranes and seeds. While the peppers are resting, cook polenta using orange juice in place of water. When it is done, mix in fresh corn kernels, chopped cilantro, and salt/pepper to taste. Stuff the peppers with the polenta mixture and then bake for 20 minutes in a 350 degree oven. Serve them on a spicy tomato sauce or black beans with cumin. They are fantastic! The sweetness of the corn and orange complements the heat and smokiness from the roasted pepper.
Want to learn more about peppers? One of the most authoritative writers is Dave Dewitt, who has written many books and articles including Peppers of the World: An Identification Guide.
No comments:
Post a Comment