Hi Everyone! Here we are at another Sunday! I hope it has been a great week for all of you and a wonderful weekend as well. I had fun putting together tonight’s post of installment five of “All About the Veggies” as this one showcases three of my favorite veggies: tomatoes, sweet peppers, and sweet potatoes!
SWEET PEPPERS, including bell, banana, and pimento, are low in calories and high in vitamin C, which helps fight infections. When allowed to ripen on the vine to a deep red color, the lobe-shaped bell pepper will contain twice as much beta carotene and vitamin C as the immature green fruit. Key nutrients in sweet peppers include calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, vitamin C, vitamin B, vitamin A, vitamin K, fiber, folate and more. Sweet peppers should have glossy skin that is free of blemishes and soft spots. The four-lobed bell varieties should feel heavy for their size. Store unwashed peppers for up to six days in a sealed plastic bag in the crisper compartment of the refrigerator. To prepare sweet peppers, cut around the stalk and core, then twist and pull it off in one piece. Cut the pepper in half, and scrape out the seeds and the fleshy white membranes.
SWEET POTATOES. Sweet potatoes are considered a “power food” with many therapeutic properties, including high fiber. They are lower in carbohydrates than white potatoes. They contribute to healthy gums and strong connective tissue, and help to promote rapid healing of wounds. They are also helpful in lowering cholesterol. Sweet potatoes are high in the carbohydrates that initiate the production of the brain chemical serotonin which helps fight depression. Key nutrients in sweet potatoes include calcium, magnesium, phosphorus, sodium, zinc, copper, vitamin C, fiber, vitamin E, vitamin B, beta carotene, and folate. Choose firm, smooth, unblemished sweet potatoes. Avoid any that have shriveled up or have soft spots. Store them in a cool, dry, well ventilated place for up to three weeks. If refrigerated, they lose their taste. To prepare a sweet potato, thoroughly scrub it with a vegetable brush. Prick the potato in several spots with a knife and bake on a cookie sheet. You can season sweet potatoes with apple or orange juice, cinnamon, nutmeg or honey in place of butter. Sweet potatoes can be used in any recipe that calls for a white potato.
TOMATOES. Tomatoes help the body resist infection. Lycopene, a phytochemical in tomatoes, has powerful antioxidant properties. Helpful tip regarding lycopene: When tomatoes are cooked, heat breaks down the tomato’s cell walls releasing the lycopene. This is why tomato sauce, pasta sauce and ketchup are great sources of lycopene. Tomatoes can also help lower blood pressure, aid in cleansing toxins, and benefit the kidneys. Key nutrients in tomatoes include calcium, eugenol, potassium, sodium, zinc, ion, copper, vitamin C, vitamin K, vitamin E, amino acids, beta carotene, lycopene, and so much more. When purchasing tomatoes, choose plump ones that are free of bruises or soft spots. Tomatoes should be firm with taut, shiny skins and free of cracks. Fresh tomatoes will have a distinct fragrance. Helpful tip: If tomatoes are not quite ripe, you can hasten the ripening process by putting them in a brown paper bag and add a banana to the bag. To prepare tomatoes, wash them in cool water. When slicing a tomato for a sandwich or salad, place it upright and cut from top to bottom. The slices will keep their juice better this way! The beauty of tomatoes is that they can be eaten fresh in a salad or on a sandwich, baked, broiled, grilled, stewed and sautéed. Another great tip that I learned from canning tomatoes, if you plan to cook the tomatoes and are not using the skin, freeze the while tomato first. The skins will slip off easily when the tomatoes are defrosted. Tomatoes are one of the easiest vegetables to grow at home. You can grow them in a container in a sunny window or on the corner of a deck or porch.
RECIPES:
Rainbow Bell Pepper and Chickpea Salad. Take 1 (15 ounce) can of low sodium chickpeas, drained and rinsed, 1 medium yellow bell pepper, seeded and finely chopped, 1 medium orange bell pepper, seeded and finely chopped, 1 medium green bell pepper, seeded and finely chopped, 1/2 small red onion, finely chopped, 2 tablespoons extra virgin olive oil, juice of a 1/2 lemon and 1/4 teaspoon salt and 1/4 teaspoon pepper. In a large bowl, combine the chickpeas, bell peppers, and onion. Add the olive oil, lemon juice, salt and pepper, and mix well to combine. Serve immediately or you can refrigerate for 20 minutes to let the flavors meld!
Tomato and Peace Caprese. Take 2 medium heirloom tomatoes, thinly sliced, 2 ripe peaches, pitted and thinly sliced, 8 ounces fresh part-skim mozzarella, thinly sliced, 1 tablespoon extra virgin olive oil, 1 tablespoon balsamic vinegar. On a plate, assemble the salad by overlapping a slice of tomato with a slice of peach, followed by a slice of mozzarella. Repeat until all three ingredients are used. Drizzle the salad with olive oil and balsamic vinegar and sprinkle lightly with pepper. Serve immediately.
Oven-baked Sweet Potato Fries. (Note: because the skin is kept on the potatoes, these fries are high in fiber. Also, they are a healthy alternative because they are baked, not fried. I love them dipped in a low fat Ranch dressing!) Take 2 large sweet potatoes, 2 tablespoons extra virgin olive oil, 1/2 teaspoon garlic powder, 1/2 teaspoon oregano, 1/4 teaspoon salt, 1/4 teaspoon pepper, 1/4 cup grated Parmesan cheese, 4 thyme sprigs. Preheat the oven to 425 degrees. Cut the sweet potatoes in half horizontally, and then lengthwise into 1/4 inch wedges (the wedges should resemble a thick French fry). Toss the sweet potatoes with the olive oil, garlic powder, oregano, salt and pepper. Spread evenly on a baking sheet. Roast for 20-25 minutes until soft and browned in places. Preheat the broiler and broil the potatoes for an additional 2 minutes, until slightly crispy. Sprinkle them with Parmesan cheese and garnish with the thyme sprigs. Serve warm.
BONUS RECIPE.
Strawberry Lemon Mint Infusion. Take 6-10 large, dark red strawberries, 1 or 2 lemons sliced, 2 fresh mint sprigs, and 8 cups of water. Put the fruit and mint in a pitcher. Cover with the water and chill for 3 to 12 hours before serving.
Enjoy tonight’s post and recipes! Have a productive, safe and healthy last week of October! I will be back next week for the final installment of our Veggie Series!
“Don’t cry over the past, it’s gone. Don’t stress about the future, it hasn’t arrived. Live in the present and make it beautiful!”
Lemon and Rosemary 