Megan Callahan, MS, RD, LD
Hy-Vee Registered Dietitian
515-695-3786
July 25, 2020
Bell peppers are a beautiful and nutritious addition to any meal. Bell peppers provide many health benefits while adding delicious flavor. Whether fresh or frozen, bell peppers are a great staple to keep in your kitchen.
Bell peppers are an excellent source of vitamins A and C, folic acid, potassium and fiber. Vitamins A and C are antioxidants, which are powerful forces in disease prevention. Vitamin A contributes to both cancer prevention and eye health, and vitamin C can help build the immune system. Folic acid is used by the body to make new cells, and is an important component of red blood cells. Potassium can help lower blood pressure, and fiber helps promote both heart and digestive health.
Spending the longest time on the vine, red bell peppers are the most nutritious of all bell peppers. They contain 11 times more beta carotene, 8 times more vitamin A, and 1½ times more vitamin C when compared to green bell peppers, which are on the vine the least amount of time. Red peppers are also a good source of the antioxidant lycopene, which, like vitamin A, can decrease the risk of cancer and promote eye health.
All peppers provide excellent nutrition and health benefits, and the variety of color options available makes them a beautiful addition to stir-fries, salads or most any dish! Try this fun Mediterranean Pepper Bites recipe, a healthy and delicious appetizer, side dish or crunchy snack.
Mediterranean Pepper Bites
Serves 12
All You Need:
2 medium yellow bell peppers, cored and seeded, each cut into 6 wedges
¼ cup minced Kalamata olives
¼ cup minced red onion
¼ cup seeded and minced tomato
1½ tsp dried oregano
12 tbsp crumbled feta, divided
Hy-Vee Select extra virgin olive oil, for drizzling
All you do:
- Preheat oven to 450 degrees F. Place peppers on a baking sheet sprayed with nonstick cooking spray, inner side facing up.
- Combine Kalamata olives, red onion, tomato and dried oregano. Spoon 1 tablespoon onto each pepper wedge, and top each with 1 tablespoon crumbled feta. Drizzle with olive oil.
- Bake in preheated oven for 12-15 minutes, or until cheese begins to brown but peppers are still firm.
Recipe source: https://www.hy-vee.com/recipes-ideas/recipes/mediterranean-pepper-bites. The information is not intended as medical advice. Please consult a medical professional for individual advice.
