Hurts so good

Capsaicin content of peppers is measured in Scoville heat units (SHU), a system invented by chemist Wilbur Scoville in the early 1900s. He determined that neutralizing one drop of jalapeno capsaicin extract requires about 5,000 drops of sugar water, hence jalapeno’s rating of 5,000 SHU. Pure capsaicin clocks in at 16 million SHU.

It should be noted, however, that the same types of pepper could have different capsaicin levels, depending on factors including growing conditions. So one serrano pepper might be rather tame while another one will knock your socks off.

For the most part, you can keep shape in mind to control the heat level in your dishes: hotter peppers are often narrow with pointy ends (habanero and scotch bonnet being exceptions), while milder peppers tend to have broad shoulders and blunt tips.

If you’re easing into the world of chili peppers, it’s a good idea to start with peppers that rank on the lower end of the SHU scale and then work up from there, so you may start with jalapeno pepper in your salsa before daring to try a habanero. From sweet to blazing and everything in between, here’s how the common fresh peppers rank on the pain-o-meter.

Dynamic duo

Heat intensifies the flavour of sweet ingredients, while sugars tend to tame “spicy” ingredients and highlight their fruity notes. This is why delicious results always come when you spike chocolate cake or pudding with a hit of chili pepper.

Cream of the crop

In general, select peppers that are firm, have vibrant, shiny skin, and feel heavy for their size. Try to avoid peppers that are limp or shrivelled and have soft spots or bruises. When the good ones are brought home, they should last in your fridge when stored in a paper or cloth bag for at least two weeks.

Sweet Potato Black Bean Dip with Pickled Jalapenos

A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos.

Ingredients

Pickled jalapenos

5 jalapeno peppers, stemmed and sliced into thin rounds

1 garlic clove, smashed

1/3 cup (80 mL) roughly chopped dill

1 tsp (5 mL) yellow mustard seeds

3/4 cup (180 mL) apple cider vinegar

1 Tbsp (15 mL) sugar

1 tsp (5 mL) kosher salt

Salsa

1 cup (250 mL) peeled and cooked sweet potato

2 cups (500 mL) cooked or canned black beans

1/2 cup (125 mL) jarred salsa of choice

1 garlic clove, minced

Juice of 1/2 lime

1/2 tsp (2 mL) ground cumin

1/4 tsp (1 mL) salt

To make pickled peppers, in glass jar, place jalapeno slices, garlic, dill, and mustard seeds, making sure there is at least 1 in (2.5 cm) headroom at the top. In small saucepan, bring vinegar, 1/3 cup (80 mL) water, sugar, and salt to a slight simmer to dissolve sugar and salt. Pour vinegar mixture into jar, making sure contents are completely submerged. Let cool to room temperature, seal shut, and chill for at least 6 hours and up to 1 month.

To make salsa, in food processor container, place sweet potato, black beans, salsa, garlic, lime juice, cumin, and salt, and blend until smooth.

To serve, place dip in bowl and scatter on desired amount of pickled jalapeno slices.

EACH SERVING CONTAINS: 110 calories; 5 g protein; 0 g total fat (0 g sat. fat); 21 g total carbohydrates (3 g sugars, 6 g fibre); 278 mg sodium

Hot Tip

When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.

Jalapenos In Disguise

Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups.

Waffled Chicken

Quesadillas with Chipotle Pepper Sauce

These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. Pro tip: When assembling, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over.

Ingredients

1/2 cup (125 mL) sour cream

1/2 cup (125 mL) roasted red pepper

1 chipotle pepper in adobo sauce

1 garlic clove, chopped

1/4 tsp (1 mL) salt

8 - 7 in (18 cm) whole wheat or corn tortillas

1 lb (450 g) cooked and sliced chicken

1 cup (250 mL) shredded cheddar cheese

2 Roma (plum) tomatoes, seeded and diced

1 cup (250 mL) sliced red onion

1/2 cup (125 mL) cilantro

1 avocado, sliced

Lime wedges

In blender container, place sour cream, roasted red pepper, chipotle pepper, garlic, and salt, and blend until smooth.

Lightly grease waffle iron and preheat to high. Place 1 tortilla on waffle iron. Top with one-quarter of the chicken, cheese, tomato, onion, and cilantro. Place a second tortilla over filling, and close waffle iron. Cook until tortilla is golden brown and cheese is melted, about 3 minutes, continuing to press down on waffle iron if needed during cooking to flatten further.

Remove quesadilla from waffle iron; repeat 3 times with remaining tortillas and stuffing ingredients. Cut into wedges and serve with pepper sauce and sliced avocado. Serve with lime wedges.

EACH SERVING CONTAINS: 508 calories; 39 g protein; 25 g total fat (10 g sat. fat); 36 g total carbohydrates (4 g sugars, 8 g fibre); 462 mg sodium