Your Health
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Plants On Your Plate: Peppers by Denise Sullivan, MS, CWP, CNWE, Field Specialist, Nutrition and Health, University of Missouri Extension Red, yellow or green…sweet, spicy or hot…fresh, roasted or pickled. There is so much variety among peppers and their preparation methods; it is no wonder that Peter Piper picked a peck! While most people commonly think of peppers (genus Capsicum) as vegetables, they are actually fruits, and a member of the botanical family Solanaceae. Spices derived from peppers, such as chili powder and paprika are also in this family. A common name for this botanical group is nightshades, which may not have the best reputation in some circles. Nightshades contain alkaloids, which is dangerous in high concentration as evidenced in other family members like belladonna and tobacco. This negative association, unfortunately, often flows over to other nightshade vegetables like potatoes, tomatoes, eggplant, as well as peppers, all of which are abundant in many nutrients. Some sources may associate nightshades with an inflammatory response in the body; however; there is not a significant body of research supporting this theory. Food sensitivities are very individualistic and people with certain autoimmune disorders may find that nightshade vegetables exacerbate individual symptoms.
For most people there is no reason to avoid nightshades like peppers. They are a rich source of Vitamin C, vitamin K, folate and potassium. Green peppers are considered under-ripe and will have a more bitter taste than a red pepper. There are also yellow, orange and purple varieties that have similar nutrient profiles, differing mostly within the phytonutrients they provide based on their color family. Because red bell peppers are also a decent source of iron, it is well absorbed because of the high Vitamin C value. Another big difference among peppers is the heat factor, which comes from the phytonutrients known as capsaicinoids, which have shown benefits to heart health. The heat from capsaicinoids often results in people using less salt; therefore helping to lower blood pressure. Capsaicinoids may also improve cholesterol values and blood vessel function. The heat of a pepper is measured using Scoville units: The scale ranges from zero (as in bell peppers) all the way to 3,000,000 (as in the spiciest chile in the world, the Pepper X). The Scoville scale is a good base for knowing how hot your peppers are, but know that the heat can vary according to climate and vegetation. The relatively mild poblano (or ancho) pepper weighs in at about 1,500 (SHU), while the super-
3 Ways To Get Fit As A Family This Fall (StatePoint) One of the keys to encouraging children to develop the healthy habit of regular exercise is to make fitness a priority in the home. With cooler weather and changing scenery to enjoy, autumn can be an ideal time to try new outdoor activities. The great news is that there are many ways to lead an active lifestyle suitable for family members of all ages. Let these three ideas help you turn each day into an opportunity to get fit and have fun together. 1. Go for a walk: Over the spring and summer, families across the nation returned to a simpler form of exercise while connecting with loved ones: walking. Walking offers various physical and mental health benefits while helping you reach your fitness goals. You can enjoy a stroll almost anywhere while maintaining social distancing best practices. The pace can be as challenging or leisurely as you desire, and everyone in the entire family can participate. 2. Play catch: While you may not be scheduling a flag football game with the neighbors and extended family this holiday season, football provides plenty of opportunities for your household to be active together. Teaching your children
how to throw and catch a football can give you time to bond over the sport while providing them with added confidence. A game of catch can easily turn into a hobby that continues as they get older. 3. Embrace your inner child: Get creative and consider activities you enjoyed as a child. Grab some chalk and play a game of hopscotch, dig in the closet to uncover your long-lost pair of roller skates, or get your balance back by honing your skills on a skateboard on a flat patch of pavement in the neighborhood or at the local park. As with any workout, it’s essential to have the proper gear, starting with footwear. According to Laryssa Grant, children’s buyer for national footwear retailer, Rack Room Shoes, staying ontrend and comfortable while moving with the family is as easy as ever. Name brands such as Nike, Adidas and Vans offer style, comfort and durability in adult and children’s sizing, ensuring athletic footwear options for the entire family. With new gear, a great attitude and some creativity, getting fit as a family can be a fun way to make memories this fall.
hot habañero packs a whopping 250,000 SHUs! Because peppers are mostly water, they will wrinkle and dehydrate as they age, so select firm unwrinkled fruits that feel heavy for their size. Store unwashed bell peppers in a plastic bag in the refrigerator for up to a week. Green bell peppers will stay fresh a little longer than yellow or red ones. If you have an abundant crop, peppers can also be frozen or pickled and you can find instructions on the Seasonal and Simple app or the website at https:// seasonalandsimple.info/ One of my very favorite uses for peppers is stuffed peppers. There are as many versions of this recipe as there are people, but the recipe below has become one of my favorites. While most recipes use bell peppers, this one is also good with poblano peppers (sliced lengthwise and seeded) if you want it a little spicier!
MU Extension is a partnership of the University of Missouri campuses, Lincoln University, the people of Missouri through county extension councils, and the National Institute for Food and Agriculture of the U.S. Department of Agriculture. Visit our website at: https:// extension2.missouri.edu/
Southwest Stuffed Peppers 1 cup brown rice ½ cup chopped onion 2 teaspoons minced garlic 1 teaspoon olive oil 1 teaspoon ground cumin or chili powder 1 can (15 oz.) black beans, drained and rinsed 1 cup salsa 4 bell peppers (choose any color) 1 large tomato, sliced ½ cup shredded reduced fat cheddar cheese Preheat oven to 400 degrees. Cook rice according to package directions and set aside. Cut a slice off the tops of peppers and remove seeds, set aside. Chop the removed pepper tops into small pieces. Heat oil in a medium non-stick skillet. Add onions, garlic and chopped peppers and sauté until tender. Add cumin, beans, rice and salsa; stir to combine. Stuff bean and rice filling into peppers and place peppers upright into baking dish. Top peppers with a slice of tomato. Bake for 20 minutes. Remove peppers from oven and sprinkle each with 2 tablespoons shredded cheese. Return to oven for 5 -10 minutes, until cheese is melted. Nutrition information: Calories: 332, Total Fat: 8g, Saturated Fat: 3g, Sodium: 455mg, Carbohydrates: 56g, Fiber: 6.5g, Protein: 11.5g Recipe adapted from Seasonal and Simple, analyzed by verywellfit.com
Missouri Expands Eligibility And Extends Summer Low-Income Home Energy Assistance Program Application Deadline Low-income Missourians now have until October 31, 2020 to apply for the Low-Income Home Energy Assistance Program (LIHEAP) to get assistance with payments for their summer cooling bills if they are in crisis. The Department of Social Services also increased the income level for Missourians to qualify for help with their summer cooling bills. Missourians who earn up to 150 percent of the federal poverty level, for example a maximum monthly income of $2,666 for a 3-person household or $3,219 for a 4-person household, now may qualify for assistance. In June, $15 million was added to LIHEAP to double the maximum benefit from $300 to $600 and to support a likely increase in the number of low-income Missourians eligible for cooling assistance. DSS recently added the option to apply online for the Low-Income Home Energy Assistance Program (LIHEAP) to assist the process to get help with energy bill payments. Previously, applicants could only mail, fax, or drop off their paper LIHEAP application form. To be eligible for the summer
cooling program, in addition to meeting the income criteria, low-income Missourians must: Be responsible for paying home cooling costs, Have $3,000 or less in bank accounts, retirement accounts, or investments, and Be a U.S. citizen or legally admitted for permanent residence. An easy way to apply for LIHEAP is for the household to complete and submit one application form online. Applicants can also mail or fax the completed paper application form to the office serving their community listed on last page of the application. Missourians in need of information on LIHEAP, Food Stamp, Medicaid, Child Care Subsidy, or Temporary Assistance for Needy Families benefit programs can visit dss.mo.gov. Missourians can also apply for those services 24/7 online by visiting MyDSS.mo.gov, or sending completed applications and verification documents by email to FSD.Documents@dss.mo.gov, or by fax to 573-526-9400.
