Food, Recipe and Activity of the Week - January 13, 2008
This week's features include:
Food - Bell peppers
Recipe - Green beans with roasted red peppers
Activity - Aerobics
Originating in South America, sweet bell peppers have been grown on earth since 5000 BC. Spanish and Portuguese sailors, who traveled through South America, commonly ate this popular vegetable. Today bell peppers are primarily grown in China, Turkey, Spain, Romania, Nigeria, and Mexico, but are also found in California, Florida, and New Jersey.
Bell pepper can be found in a variety of colors including, green, red, yellow, orange, purple, gold, and white. The yellow, orange, and red peppers are simply ripe versions of the green bell pepper. Bell peppers can be 3 inches wide and 4 inches long and have 3 to 4 lobes and blocky appearance. The vegetable grows in warm climates with day temperatures of 75 ° F to 85 ° F and night temperatures of 15 ° F to 20 ° F. However, bell peppers are sensitive to extreme temperatures such as 100 ° F and have a rapid decrease in germination at 68 ° F . The bell pepper is harvested green before maturing to a different color. However, some fresh markets sell bell peppers that have been ripened red before harvest.
Red peppers have higher amounts of beta-carotene, thus are more nutrient dense than their green counterparts. In addition, red peppers are high in vitamin C and have a fair amount of vitamin E. These vitamins and other nutrients have been shown to prevent heart disease, stroke, some cancers and cataracts.
Nutrition
Nutrition information per 1 large yellow pepper: calories: 50, carbohydrates: 12 g, proteins: 2 g, fat: 0 g, cholesterol: 0 mg, fiber: 2 g, sodium: 4 mg, potassium: 394 mg, vitamin A: 45 RE, vitamin C: 341 mg
Yield: 4 servings
Ingredients:
- 2 medium red sweet bell peppers or small jar of red peppers (drained)*
- 1/2 lb. fresh, frozen or canned green beans (about 3 1/2 cups)
- 1/2 Tbsp. olive oil
- 1/2 tsp. salt
- 1 Tbsp. balsamic vinegar
- ground black pepper, to taste
Instructions:
- Wash whole peppers and place over flame on grill or gas range (may be carefully broiled in oven, placed in middle rack position). Turn the peppers often to char or blacken most of the skin, but do not allow them to scorch or burn on the inside.
- When soft and well blackened, place in zip-lock plastic bag or heavy brown paper bag and close. If using a paper bag, wrap the entire bag in a heavy old towel. This will help maintain the inner heat to continue to soften the peppers. Allow the peppers to cool to a warm, easy-to-handle temperature.
- Using a knife, scrape the pepper skin from the flesh, and then remove the stem, inner veins, and seeds.
- Cut the roasted pepper into short strips and set aside.
- If using frozen or canned green beans, heat or cook as directed, and then drain and proceed to number 7.
- If using fresh green beans: Wash and stem green beans. Place a steaming rack in a medium-sized saucepan and place beans onto rack. Be certain there is at least 1 inch of water in bottom of pan. Cover and bring to full, rolling boil over MEDIUM-HIGH heat. Steam about 3 to 4 minutes or until tender and still bright green. Remove immediately and place in serving bowl.
- Toss green beans with red pepper strips and season with olive oil, salt, balsamic vinegar, and ground pepper. Serve immediately.
Nutrition Information: 54 calories, 1.9 grams total fat, 8 grams carbohydrate, 1 gram protein, 3 grams fiber, 358 milligrams sodium, 0 milligrams cholesterol
Courtesy of the Produce for Better Health website. For more recipes, visit www.fruitsandveggiesmorematters.org/
Has your New Year's resolution of eating healthy and staying active been thrown by the wayside yet this year? Well now is the time to get your motivation back! Just get up and move by doing aerobic exercise. You can do aerobics right in your own home using a home video aerobics tape. However, some individuals prefer the extra motivation of an aerobics trainer. Check out your local gym to see when classes are offered if you need that extra boost.
If you are not already in a regular aerobics routine, it is important to start with a beginners tape or class. Remember to follow the instruction of the trainer as to avoid injury to your knees and ankles. You will find that an aerobic work out can be fun because of the music and the upbeat attitude of the trainer. You will also find that after a good work out you will feel more confident, more alert, and more energetic. An aerobic workout lasting one hour can burn approximately 400 calories. If you maintain a regular aerobics routine, your heart and lung function will improve and you will feel great both mentally and physically.
Adapted from Discovery Health Channel