Bell peppers are in abundance at farmers markets and home gardens and bring color, texture and flavor to any meal. Although you may use bell peppers frequently, do you know where they originated or how they got their name? Christopher Columbus and his explorers discovered peppers in the West Indies and took samples back to Europe in 1492. He named them while searching for peppercorn plants that produced the spice known as black pepper.
Peppers quickly became popular in Europe as a food, spice, and condiment. Twenty years later, travelers found bell pepper varieties growing throughout the West Indies, and Central America. Since then, peppers have been introduced to many other parts of the world, including Africa and Asia.
Green bell pepper is the most popular variety in our area although red, orange and yellow can be found. In other areas you might find those plus purple, brown and even black.
Bell peppers are great because they mix with almost any type of food, such as rice, fish, pasta, as well as other vegetables. They are versatile and can be eaten stuffed, roasted, stewed, pickled and even raw.
They are also rich in vitamins and minerals. Peppers are high in Vitamin C and a good source of beta carotene, potassium, folic acid and fiber. Vitamin C, also known as ascorbic acid, is needed for growth and repair of tissues in the body. It helps to form collagen; a protein used to make skin, scar tissue and blood vessels, and is also needed for cartilage, bones, teeth and healing wounds. Peppers are one of the highest sources of Vitamin C.
Bell peppers are available year-round in supermarkets, and can be found at local farmer markets and roadside stands until late August to mid-September. Due to its popularity, the green bell pepper is usually the least expensive.
When selecting bell peppers, look for deep color, glossy skin and firmness. If they have flimsy sides, are wilted, have cuts and tears in the walls, or watery spots on the sides, avoid.
Store your peppers unwashed in a plastic bag in the refrigerator. They will stay fresh for about a week. Green bell peppers will stay fresh longer than the yellow and red ones.
When ready to use your bell peppers, wash gently under cold running water to remove any dirt. Use a paring knife to cut around the stem and gently remove it. To cut the peppers into strips, cut the pepper in half lengthwise, clean out the core and seeds, and cut into desired sizes and shapes. They can be diced, cut horizontally into rings or left whole for stuffed peppers after carefully removing the seeds from the inner cavity.
With now being the season for bell peppers, purchase some from the farmers market and enjoy their nutritional value, taste, flavor and color.
For more information, contact the Miller County Extension Office, 870-779-3609 or visit us in Room 215 at the Miller County Courthouse. We're online at [email protected], on Facebook at UAEXMillerCountyFCS, on Twitter @MillerCountyFCS or on the web at uaex.edu/Miller.
If looking for a healthy entrée for dinner tonight, consider Chicken Pepper Steak. You can have it on the table in 45 minutes or less and it has only 250 calories per serving, I serve it over whole wheat noodles or brown rice.
CHICKEN PEPPER STEAK
Non-stick cooking spray
4 boneless, skinless chicken breasts
1 teaspoon seasoning salt
1/2 teaspoon onion powder
2 teaspoons minced garlic
1/2 cup light soy sauce
1 large onion, sliced
2 tablespoons corn starch
1 1/2 cup water
1 bell pepper, sliced
4 tomatoes, chopped
On a plate, season chicken with salt and onion powder. Spray large skillet with non-stick cooking spray and place chicken in skillet. Cook for about 5 to 7 minutes, add minced garlic, 4 tablespoons soy sauce, and half the sliced onion. Cook until chicken is no longer pink and the juices run clear or until a meat thermometer reaches 165 degrees.
Dissolve cornstarch in water in a small bowl, and blend into the chicken mixture. Stir in 4 tablespoons soy sauce, bell pepper, tomatoes, and remaining onion. Simmer until gravy has reached desired consistency.
Carla Haley Hadley is a county extension agent, family and consumer sciences, with the Miller County Extension Service, part of the University of Arkansas Division of Agriculture.