Bell peppers originated in Mexico, but they have traveled to all corners of the world and are essential to countless national cuisines. Bell peppers are the mild-mannered members of the capsicum family - not fiery, but sweet, which is what they are often called. In addition to the relatively common colors of red, yellow, green, and orange, bell peppers can be found in many other colors from white to black, with purple, blue, maroon, and brown in between.
As with other brightly colored fruits (peppers are technically a fruit, though they are used primarily as a vegetable in cooking), the pigments are a rich source of phytochemicals with antioxidant potential, including chlorogenic acid (which slows the release of glucose in the bloodstream), zeaxanthin (one of the two pigments, along with lutein, that are found in the retina), and coumaric acid (which may help prevent stomach cancer by inhibiting the formation of nitrosamines). Green bell peppers are somewhat less sweet in taste and may have fewer phytochemical pigments than the other colors.
A good source of vitamins A and C, beta-carotene, and the B vitamins thiamine, B6, and folic acid, peppers lower homocysteine levels in the blood (which reduces a known risk factor for heart attack) and provide support for eyes against retinal degeneration. Peppers are low in calories, high in fiber, and 93 percent water by weight. They are one of the best vegetables for sustained release of hydration into the system - a kind of time-release water.
Peppers should be firm and richly colored, with no mushy or black spots. Peppers decay quickly if their skins are broken or if they sit in water, so don't wash them until you're ready to prepare them. Local peppers are usually available in the summer months, but they are grown around the world and are generally available yearround. Handle peppers gently and keep them refrigerated. You can also buy frozen sweet peppers, usually conveniently diced or sliced into rings. Freeze whole peppers to preserve more of the nutrients and flavor.
Since insect pests can ruin peppers by breaking the skin and beginning the process of decay, peppers are among the foods on which pesticide residues are most frequently found. If you are intent on avoiding pesticides, purchase organic peppers if you can. Although washing helps reduce some pesticide residues, the United States Department of Agriculture (USDA) tests residue on foods that are already washed, and bell peppers still rank high in residues. To get the full benefit of these nutrition powerhouses, go organic.
Bok choy, also called Chinese cabbage, is one of the cruciferous vegetables. This family of vegetables, which includes broccoli, cabbage, turnips, and kohlrabi, provides some important cancer-fighting nutrients that are being studied for their potential to not only help prevent some forms of cancer, but also possibly reverse and treat them. Bok choy is a good source of vitamins A, B6, and C, beta-carotene, the minerals calcium and potassium, and dietary fiber. The rich amount of beta-carotene (2,167 mcg in a half-cup of cooked bok choy) may even help reduce the risk of cataracts.
Bok choy ribs should be white and firm at the base, transitioning to pale celadon green leaves at the top. Bok choy should look fresh, without brown spots or wilted leaves. Baby bok choy, which has a cabbage head four to six inches long, can be delightful when cooked whole. Refrigerate bok choy in a plastic bag as soon as you get it home, and use it within three or four days. When you are ready to cook it, wash it well and make sure to remove any sand or grit between the stalks at the base.
Like its relatives, cabbage and broccoli, bok choy can develop an overpowering taste and limp texture if cooked too long. To avoid overcooking mature bok choy, cut both leaves and stalks into pieces. You can cut across the heads, because this cabbage has no hard core. Steam it as briefly as possible, and consider blanching it in cool water to stop the cooking while it is still crisp and delicate in flavor. Bok choy is also delicious raw. You can use the leaves whole, broken, or shredded both in salads or as crudités for dipping in hummus or spicy flavored yogurt.
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