EAT FRESH

FIRE UP YOUR PALATE with Colorful Fresh Peppers

By Tami Charbonnet

Peppers are nutrient dense and grown in a wide variety of colors, sizes, textures and levels of heat.

According to registered dietitian Kathleen M. Zelman, “all varieties of peppers are excellent sources of vitamins A and C, potassium, folic acid, and fiber.” The most common peppers, the bell pepper or sweet pepper variety, have a mild taste and are native to Central and South America. Harvested early, the green bell pepper has the strongest flavor but the least amount of nutritional value. The highest amounts

Add some zip to your recipes. Combine fresh or dried peppers with your preferred vinegar and store in the refrigerator for zesty-infused salad dressings, marinades. etc.

of beta-carotene and vitamin C are found in the vine-ripened red variety. Keep this in mind when shopping for fresh vegetables or creating a salad or salsa. It is best to use red, orange, yellow and green bell peppers for optimum nutritional value and to add beautiful color to your plate.

Although the bell pepper is most common in the United States, all peppers are nutrient dense. They are found in almost every tropical climate worldwide and are used in traditional Mexican, African and Thai recipes. Peppers are harvested in various sizes and scales of heat, giving each a different and distinctive flavor. Be careful when working with the hot pepper varieties as they can burn the skin and eyes, causing much discomfort. Use gloves to protect your skin and make sure you don’t touch your eyes.

COLD SUMMER VEGETABLE GAZPACHO

INGREDIENTS:

 1 large yellow bell pepper, diced  1 large green bell pepper, diced  1 large cucumber (preferably hothouse), seeded, cored and diced  5 large fresh sweet tomatoes, diced  1 medium red onion, diced  ½ cup chopped green onion

 4 garlic cloves, minced  1 Tbsp. sea salt  ¼ cup good white wine vinegar  ¼ cup first cold pressed extra virgin olive oil  4 cups organic tomato juice  Optional: 1 tsp. chopped fresh jalapeño or ½ teaspoon cayenne pepper

DIRECTIONS:

1. Combine vegetables in a large bowl. Add salt, vinegar, olive oil and tomato juice. If you want to add heat, add jalapeños or cayenne pepper.

2. Stir gazpacho well, cover and chill in a refrigerator overnight.

Add these fresh, colorful ingredients loaded with nutrients to your menu!

Bell Pepper or Sweet Pepper

Taste: mild Color: green, yellow, orange or red Use: great for stirfries or as a snack with hummus

1

Poblano or Ancho Pepper

Taste: medium heat, zesty, not too harsh Color: best when young and dark green Use: great for grilling

2

Cayenne

Taste: very hot Color: bright red when fresh Use: gives a kick to your favorite sauces, dressings and even juices

3

Jalapeno

Taste: very hot Color: harvested in both green and red stages

Use: spicy addition to salsas and beans 4 5

Serrano Taste:

extremely hot Color: red, brown, orange or yellow when ripe Use: adds extra heat to salsas

6Habanero

Taste:

extremely hot Color: orange or red when ripe Use: popular in fiery jerk sauces, hot sauces and salsa

This dip is exceptionally creamy and flavorful, and yet it contains no vegan cheese substitutes or oil. It will be a hit at any party! Makes 3-3½ cups ARTICHOKE

SPINACH DIP

INGREDIENTS

l ¾ cup raw cashews (unsoaked) l 1-2 medium-large cloves garlic, sliced or quartered, to taste l ¾ tsp. sea salt l ½ teaspoon dry (ground) mustard l Freshly ground black pepper to taste l ¾ cup plain unsweetened nondairy milk (see note) l 2½-3 Tbsp. freshly squeezed lemon juice l 2 cups frozen artichoke hearts, partially thawed (helps for pulsing in blender; see note) l 2 loosely packed cups fresh spinach leaves

DIRECTIONS

1. Preheat oven to 425 degrees F. 2. In a blender, add cashews, garlic, sea salt, mustard, black pepper, milk and lemon juice (use the full 3 tablespoons for tanginess). Blend until very smooth. (If using a Blendtec or other high-powered blender, this will only take a minute or so. If using a standard blender, keep blending until very smooth.) Use unsweetened almond or soy milk for best flavor.

Frozen artichokes are preferred, but you can substitute canned if needed. Just rinse well and drain before using. 3. Add the artichokes and spinach and just pulse through; do not fully blend, in order to keep some chunky texture! Transfer to an ovenproof baking dish (a loaf pan or similar size), and bake for 17-20 minutes, until lightly golden on top.

SERVING SUGGESTIONS:

This is the perfect party dip, served with sliced baguette or warm pita breads. Sliced red bell peppers and the inner (small and crisp) leaves of romaine also make great dippers!

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