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Bell peppers are highly

nutritious - particularly

the red varieties - and,

despite a high-water

content (around 92%),

they owe their sweet taste to the rest of

the pepper primarily made up of carbs.

They're also a good source of fibre. But

wait, there's more. They're a veritable

loaded health weapon with an arsenal

of vitamins and minerals inside. A single

bell pepper is packed with up to 169%

of your recommended daily intake (RDI)

of vitamin C, while other nutrients include

vitamin K1, vitamin E, vitamin A, folate,

and potassium. Antioxidants play a role

too, with capsanthin, violaxanthin, lutein,

quercetin, and luteolin - linked to various

health benefits - all found in bell peppers.

Taste the colours

Red, yellow, green and orange - and

sometimes varying shades in between -

peppers vary in taste depending on their


Green: All bell peppers are green before

they ripen. Green peppers are harvested

before they ripen, giving them more of a

bitter taste to its colourful and sweeter

siblings. Because of this, they're also the

least nutritious; red bell peppers have

around 11 times more beta-carotene,

twice as much vitamin C, and 10 times

more vitamin A. What they may lack in

sweetness, however, green peppers have

a mild spicy aromatic flavour.

Red: Combining the sweetness of yellow

and orange peppers with the spiciness of

100g (3oz) of raw, red bell pepper

contains: Calories: 31, Protein: 1g,

Carbs: 6g (of which sugars: 4.2g), Fibre:

2.1g, Fat: 0.3g.


MAKING CARBS COUNT Recipe overleaf

green peppers, red peppers are perfect

for most dishes.

Yellow: Soft, sweet and refreshing,

yellow peppers are great in salads and for


Orange: The sweetest of them all, making

them particularly lovely to enjoy raw but

serve just as well in hot, cooked dishes -

kids are bound to love them, too!

Get cooking!

Bell peppers complement most dishes,

making them a great, versatile addition to

any menu. The possibilities are endless:

• For added texture and crunch, add

fresh, raw strips to salads or throw them

into stir-fries. Cut into rings for pizza

toppings and cube for pasta dishes.

• Snack attack: Grill pepper strips with a

little olive oil, then serve with cheese or

your favourite dips.

• Whip up a sauce: Roast two red peppers

then blend with a clove of garlic, a tomato

and a dash of olive oil. Simmer for about

five minutes and serve over grilled chicken

breast, white fish or roast potatoes.

• Jazz up kebabs: Chop into chunks and

alternate your skewers with the pepper,

alongside cheeses, meats and another

veg of your choice.

• Make a rainbow pasta salad: Toss

cooked pasta with slices of yellow, green

and red peppers, a handful of cherry

tomato halves, diced parsley and a little

olive oil. Finish with olives and season to


Show boating

Make peppers the stars of the show

by using them as fillable boats for other

foodstuffs. Chop off the top, deseed

then stuff with cooked rice, meat and/or

cheese. Pop the lid back on, cover with

foil, then roast for around 35 minutes at

180ºC (fan oven). Remove the foil, then

bake for roughly another 10 minutes until

the cheese is golden and bubbly. See

fuller recipes and suggestions overleaf.



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