Hola Friends!
Thank you 🙏🏾 for all the kind words, well wishes, and support in the form of honoring my boundaries while I took some time for Sabbath (REST). I’ll talk more in a future post about the why, how, and what I received from this intentional time spent. It was soooooooo worth it!!
This week’s installment of let’s eat is all about the most delicious “add in” I never realized I needed in my life….sweet peppers 🌶️!! As my Son and I traversed San Juan, Puerto Rico we could not pass up the savory dishes with this powerhouse. So delicious!
Ok now let’s get to the good stuff!!
Health Benefits of 🌶️
For many years I wrote off peppers because I don’t adore extra hot spice. That was so short-sided, as I didn’t consider all the varieties, natural spice, and health benefits they can give us!
According to the Masterclass Article “Sweet Pepper Guide: 7 Types of Sweet Peppers”; the term “sweet pepper” refers to a range of pepper varieties with mild heat and fruity or sweet flavor, including bell peppers, banana peppers, and pimentos. These vibrant peppers belong to the Capsicum genus alongside hot peppers like paprika, habañeros, and jalapeños.
According to National Library of Medicine In a screening study for phytochemical and antioxidants among Egyptian chili varieties, it was found that fresh chilis are a rich source of vitamin C.
Chili peppers 🌶️ are known to be one of the major sources of carotenoids, precursors of vitamin A and ascorbic acid (vitamin C).
According to Oldways, Bell peppers are a popular vegetable in Mediterranean cooking, perhaps because they come in a variety
of bright colors. You know what they say: “You eat with your eyes first!”. They are also an excellent
source of vitamin A, vitamin C, and a good source folic acid, and fiber, with red bell peppers packing the
most nutrition.
In fact, red bell peppers are richer in vitamin C than most citrus fruit! They add a touch
of sweetness without the excess calories, and are just as delicious raw as they are cooked.
12 Ways to Incorporate More Peppers in your Diet
Oldways Company gives us 12 ways to incorporate more peppers in your diet.
- Slice bell peppers into strips and serve with hummus or your favorite dip for a healthy snack.
- Sauté sliced bell peppers with garlic, sliced onions, and seasoning of your choice in a little extra-virgin olive oil for an easy side dish. Add tofu, sausage or fish to the pan for a complete meal.
- Add chopped bell peppers to your omelet, quiche, or frittata for a colorful breakfast.
- Make a simple bean salad with canned
beans, diced bell peppers, onion, lemon or lime juice, a little bit of olive oil, cumin, and cayenne pepper. - Roast whole bell peppers in the oven at
400°F for 45 minutes, rotating every 15
minutes to brown evenly. Add to salads,
sandwiches, or combine with fresh herbs, olive oil, and capers for a delicious side dish or snack. - Stuff peppers with a mixture of ground meat, rice, onions, tomatoes, and spices and bake in the oven at 350°F for 30 minutes for a satisfying dinner.
- Quick pickle bell peppers with vinegar, water, sugar, salt, and garlic to keep in the fridge for up to one week.
- Make pasta salads more vibrant by adding diced bell peppers in a variety of colors.
- Combine finely chopped bell peppers with onion, garlic, fresh herbs, red chile flakes, vinegar, and olive oil for a striking salsa to accompany meat and fish dishes.
- Bake sautéed sliced bell peppers and leeks with salmon fillets and white wine in foil for 10 to 12 minutes at 375°F. Serve with lemon wedges for a perfectly portioned meal.
- Combine roasted bell peppers (see 5) with
Parmesan cheese, garlic, salt, pepper, olive oil and fresh herbs in a food processor to use as a pasta sauce. Toss with toasted pine nuts for added flavor. - Add chopped or sliced bell peppers to stews
My Favorite Way!
While in San Juan I took a cooking class from Chef Viviana. Local Culinary expert on Puerto Rican cuisine. She taught us many things, but the best tips were how to amp up my quinoa!
Adding peppers to quinoa kicks it up a notch!
***Pro tip! Use some low sodium chicken stock when cooking the quinoa 🤯!! I learned this from Chef and began trying it at home. It’s so delicious, I’ve been adding quinoa to my breakfast making a more hearty morning meal!! I’ll focus on the benefits of quinoa and fiber in a future post. Add peppers for benefit!
Phew… I know this was a long let’s eat post, I have so much content and inspiration from my time away. Hopefully it comes into good use for you all!
In peace,
J
Not just a book—The 7 Whispers Book is a soft place to land for the woman healing, growing, and becoming
Dr. Judith Davis, author of 7 Whispers from My Heart to Yours: What a year of chasing physical, social, emotional, environmental, career, intellectual, and spiritual wellness taught me (amazon.com) wants you to make this book messy! Seventeen months into my personal wellness journey, a lightbulb hit. The 7 dimensions of health model, is an ongoing journey, not a destination. So, I chose to create the journal I wish I had. Elevating your health helps everyone in your life. This journal is filled with “quick read” nuggets and easy to follow templates that will help you swag and sway between each health dimension attuned to personal harmony. When we don’t, that’s when the body keeps score. Some of these lessons were hard fought, many laughter was involved. Take a walk with me and listen to the Whispers!
