CAPSICUMS (SWEET PEPPERS)
Speedy underestimates the rate at which the Old World embraced the New’s zesty chilli. Try these hot peppers (pimiento) said Columbus proudly introducing them in 1493 – after all pepper (pimento or
black pepper) was what he was looking for (well, he possibly said
something like that). Within two hundred years they were widely
cultivated throughout Europe, Asia and Africa as the tongue-tingling
spice we know today.
At the same time a mild, sweet variety of capsicum was also evolving.
And what a veg. Red, orange, yellow, green, purple: capsicum’s crisp,
juicy flesh sets the taste bar high. It’s no wonder they have made
themselves at home in kitchens around the world sliced or diced into
salads, or stuffed, stir fried, roasted, and often peeled which is not
as hard to do as it sounds. Just hold them over a gas flame with metal
tongs or place under a very hot grill or on a lightly oiled tray in a
hot oven until the skin is charred then drop into a plastic bag and
seal. When cool, the skin will slip off easily. If you don’t have time
to do this, you can buy them ready prepared from your favourite deli
counter. There are numerous good brands of jarred “fire-roasted” peeled
strips in olive oil.
What to look for
Red, orange and yellow capsicums are not only sweeter than regular
green ones, but they keep their colour better when cooked. Select well
shaped, firm and glossy capsicums with bright, taut skins and their
stems fresh and green. Watch out for soft spots, wrinkled skin or
blemishes (that means they are starting to dry out). Select capsicums
that are firm and glossy with a uniform colour. Avoid any with dull or
wrinkled skin, spots or blemishes.
Store unwashed capsicums in a plastic bag in the fridge so they keep
their crunch and sweetness. If you have picked up a plastic wrapped tray
for a bargain price, unwrap them when you get home as they need to
breathe a bit.
What’s in them? A medium raw
capsicum (about 90 g or 3 oz) has about 80 kilojoules (19 calories),
1.5g protein, 0g fat, 3g carbs (sugars), 1g fibre, 2mg sodium, 135mg
potassium and a low GI (estimated) as they have no starch. They are one
of the best sources of vitamin C around.
Some like it hot The
hot comes from capsaicin, which is found in its highest concentration
in the chilli’s seeds and fleshy “placenta” material that is joined to
the seeds says Spice and Herb Bible guru Ian Hemphill. It blows your
mind because it releases endorphins which create a sense of wellbeing
and stimulation. In spite of the inordinate preoccupation with heat in
chillies, the tremendous flavour contribution made by dried chillies
should not be overlooked says Ian. And there’s more. Research in recent
years has provided some evidence that capsaicin can raise your metabolic
rate. A meal containing freshly chopped chilli may also help reduce
insulin levels. What’s not to like?
Extract from The Good Carbs Cookbook published by Murdoch Books and available online and in good bookstores.
