Healthy Foods & Recipes: Bell Peppers

4 Healthy Reasons to Include Bell Peppers in Your Diet

1. High in Vitamin C
   • Bell peppers are one of the richest sources of vitamin C, which supports immune health, skin repair, and iron absorption.
2. Rich in Antioxidants
   • They contain carotenoids like beta-carotene, lutein, and zeaxanthin, which support eye health and protect against cellular damage.
3. Low in Calories, High in Fiber
   • Bell peppers are low in calories but high in fiber, making them a great addition for those managing weight while promoting healthy digestion.
4. Anti-Inflammatory Properties
   • Bell peppers contain capsaicin, especially in spicier varieties, which has anti-inflammatory benefits and may support metabolism.

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Healthy Recipe: Spicy Stuffed Bell Peppers

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 cup cooked quinoa or brown rice
• 1 cup black beans, rinsed and drained
• 1 cup diced tomatoes (fresh or canned)
• 1/2 cup corn kernels (optional)
• 1/2 cup diced onions
• 1 jalapeño, finely chopped (adjust for spice level)
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon cumin
• 1/4 teaspoon cayenne pepper (optional for extra heat)
• 1/2 cup shredded cheese (optional, for topping)
• Fresh cilantro for garnish

Instructions:

1. Preheat Oven: Set the oven to 375°F (190°C).
2. Prepare the Filling:
   • Heat olive oil in a skillet over medium heat. Add onions, garlic, and jalapeño, sautéing until softened.
   • Stir in quinoa/rice, black beans, tomatoes, corn, and spices (chili powder, smoked paprika, cumin, cayenne). Cook for 5-7 minutes until the mixture is well combined and heated through.
3. Stuff the Peppers: Place the hollowed bell peppers in a baking dish. Fill each pepper with the spicy quinoa mixture, pressing gently to pack.
4. Bake: Cover the dish with foil and bake for 25-30 minutes until the peppers are tender. Remove foil, sprinkle cheese on top (if using), and bake for an additional 5 minutes until melted.
5. Garnish and Serve: Top with fresh cilantro and serve with a squeeze of lime or a dollop of Greek yogurt for a cooling contrast.

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This recipe combines the sweet crunch of bell peppers with a spicy filling that’s loaded with protein, fiber, and flavor. It’s perfect as a main dish or a hearty side! 🌶️

Source: ChatGPT