Sweet bell peppers, or Capsicum annum, have a deceiving name because although they are peppers, they have zero SHU, or Scoville Heat Units.
Wilbur Scoville, an American pharmacist, developed a scale in 1912 to measure how hot a pepper is. The hottest is Pepper X measuring at 2,693,000 SCU. The next, the Carolina Reaper, comes in at 1,500,000 to 2,500,000. The popular Tabasco and cayenne pepper are 25,000 to 50,000 SHU; Jalapeno peppers are at 2,500 to 10,000 SHU and poblano pepper are at 1,000 to 2,500 SHU.
So you can see that a bell pepper, coming in at zero SHU, is not at all like other peppers.
The red or orange bell pepper is simply a mature green pepper. Other colors include purple, brown, white and lavender. However, the red bell pepper is usually the sweetest with the most vitamin C than other bell peppers.
Bell peppers are 94 percent water so they’re great to add to a meal and great for weight loss.
100 grams, or 3.5 ounces, contains 31 calories, 1 gram of protein, 6 grams carbs, 4.2 grams sugar and 2.1 grams of dietary fiber. It has double the amount of vitamin C than citrus fruits.
With over 30 carotenoids, one of them being beta-carotene, bell peppers support eye health. They also contain enzymes that can reduce chances of getting macular degeneration. Bell peppers are high in antioxidants which have the power to rid the body of excess free radicals before they can do harm.
The capsaicin in bell peppers can help lower levels of LDL, or the bad cholesterol.
Vitamin B6, which is associated with the production of serotonin and norepinephrine brain chemicals, can enhance your mood. Bell peppers can also support the production of melatonin that helps us sleep.
For pain relief, the vitamin K and C in bell peppers can reduce inflammation.
Capsaicin is also helpful in reducing pain.
Vitamin E in bell peppers help to maintain skin and hair health, which can enhance the look and feel of skin and hair. Vitamin C is needed to produce collagen, which enhances the elasticity of the skin and keeps us looking youthful. The nutrients in bell peppers also promotes hair growth and prevents hair loss.
So you can see the many benefits of eating bell peppers weekly for a healthier you.
You will notice at the market that the green bell peppers are usually less expensive than the colored ones. It is because the green ones require less time before they are harvested and ready for market. The red, yellow, and orange ones need more time to mature, therefore the higher price.
Botanically, sweet bell peppers are a fruit but are treated as a vegetable.
The flavor of bell peppers is enhanced when roasted. Roast whole peppers in a 400 degree oven for 30 minutes until the skins blacken. Turn the peppers for even charring.
You can also freeze them by placing peppers in boiling water for 2 minutes. Drain, cool and dry the peppers, and then freeze them.
Many Cajun or Creole dishes start with a holy trinity, which is a trio of vegetables: onions, celery and green bell peppers. Another trinity is the French mirepoix, consisting of one part carrot, one part celery and two parts onion, and no green bell peppers.
Here is a recipe for Shrimp Creole that is flavored with holy trinity.
Shrimp Creole
Serves 6
3 tablespoons butter
1 small onion, chopped
1 green bell pepper, chopped
2 ribs celery, chopped
Kosher salt
Freshly ground black pepper
4 cloves garlic, minced
1 tablespoon paprika
2 teaspoons dried thyme
2 teaspoon dried oregano
1 teaspoon ground cayenne
1-1/2 cup low-sodium chicken broth
2 bay leaves
1 (15 ounce) can whole tomatoes, crushed
2 green onions, thinly sliced, plus more for garnish
2 teaspoons Worcestershire sauce
Juice of 1/2 lemon
1 tablespoon vegetable oil
1-1/2 pounds tails-off shrimp, peeled and deveined
In a large skillet over medium heat, melt the butter. Add the onions, bell pepper and celery and cook until soft, about 5 minutes. Season with salt and pepper. Add the garlic, paprika, thyme, oregano and cayenne and cook until fragrant, 2 minutes more. Add chicken broth and bay leaves and bring to a boil. Lower to a simmer and cook until reduced by about one-fourth, 8 minutes.
Add tomatoes and cook until reduced by half, about 10 minutes. Add green onions and Worcestershire sauce and cook until thickened, 10 minutes more. Season again with salt and pepper, if needed. Turn off heat and stir in lemon juice.
In a separate large skillet, heat oil. Add shrimp and cook until pink and opaque, 2 minutes per side. Season with salt and pepper, then add prepared sauce to shrimp. Garnish with green onions and serve with long grain rice.
Foodie bites
Hawaii Community College’s Culinary Program’s I ola No Ke Kino and The Bamboo Hale Fine Dining is open.
Check the website: http://hawaii.hawaii.edu.cafeteria or call (808) 934-2559. For reservations to The Bamboo Hale, call (808) 934-2591. Leave your name, phone number, the day and time you would like to dine: 11 a.m., 11:40 a.m., or 12:15 p.m.
Email Audrey Wilson at audreywilson808@gmail.com.