Food & Nutrition

Yellow Bell Pepper Nutrition, Recipe, When to pick Yellow Bell Peppers

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Yellow bell pepper is the exact  nutrition addition you have been missing in your meals lately. Why yellow bell pepper? Simply because it is rich in several nutrients while low in calories and carbs…not to mention that it is sweet(has minimal hotness)! You might like to learn more about;

Yellow Bell Pepper Nutrition Recipe When to pick

Yellow Bell Pepper

  • Yellow bell pepper nutrition Facts
  • Calories & Carbs in Yellow Bell Pepper
  • Yellow Bell Pepper Health Benefits
  • Yellow Bell Pepper Recipe
  • When to Harvest or Pick Yellow Bell pepper

Yellow bell pepper nutrition Facts

It is a fact that yellow, red orange,green and purple bell peppers are treated as a vegetable rather than a spice. Yellow bell pepper is highly nutritious and has several health benefits.

Yellow bell pepper nutrition Facts include;

  • It is very low in calories that is a full yellow bell pepper has only 50 calories and no fat, cholesterol or sodium
  • It contains small levels of alkaloid compound capsaicin
  • It is very rich in vitamin c and also contains vitamin A and B
  • Yellow bell pepper also has adequate levels of essential minerals

 

                           NUTRITION FACTS of yellow bell pepper
AMOUNT PER SERVING
Calories 50                                                                 calories from fat 4
                                                                                  %daily values
Total fat 0.39g                                                          1%
Saturated fat 0.058g                                                   0%
Cholesterol 0mg                                                         0%
Sodium4mg                                                                 0%
Potassium 394mg
Total carbohydrate 11.76g                                       4%
Dietary fiber 1.7g                                                    7%Protein 1.86g
Vitamin A 7%                                                             Vitamin c 569%Calcium   2%                                                               Iron           5%

[Nutrition and you.com]

yellow-bell-pepper-nutrition-facts[Source: USDA]

The data above outlines the nutrition facts of yellow bell pepper and as per the data, it is clear that it contains numerous nutritional components.

Calories and Carbs in Yellow Bell Pepper

Yellow bell pepper contains very little amounts of calories, from its nutrition profile above, 1 large yellow pepper has only 50 calories.

Similarly, the carbs in yellow pepper are low too: a total of 12g. However it’s noteworthy that yellow peppers are very rich in Vitamin C and other essential minerals which are necessary for the proper functioning of your body.

Yellow Bell Pepper Health Benefits

Below are the health benefits of yellow pepper.

  1. It is low in calories. A full yellow bell pepper contains only 50 calories and that comes with no saturated fat cholesterol or sodium as illustrated in the table above. Hence it can aid in weight loss and preventing high calorie related ailments.
  2. It contains plenty of vitamin C, which powers up your immune system and keeps skin youthful. It contains a lot of Vitamin C as illustrated, compared to Vitamin A.
  3. Yellow bell pepper contains several phytochemicals and carotenoids, particularly beta-carotene, which provides us with antioxidant and anti-inflammatory benefits. These chemical components are essential in ensuring our bodies remain healthy at all times.
  4. The capsaicin in yellow bell pepper has numerous health benefits. Studies have shown that it reduces cholesterol, controls diabetes, brings relief from pain and eases inflammation. This is very helpful especially in preventing lifestyle diseases such as diabetes which can be quite expensive to treat.
  5. When cooked for a short period on low heat, yellow bell peppers retain most of their sweet, almost fruity flavor and flavonoid content, which is a powerful nutrient. This affirms that the pepper contains a lot of nutrients and powerful nutrients at that.
  6. The sulfur content in bell peppers, especially the yellow bell pepper makes them play a protective role in certain types of cancers. Such as prostate cancer. Cancers, especially in Kenya are becoming a burden especially in treatment phases. Yellow bell pepper offers the solution in preventing these cancers.
  7. It is a good source of Vitamin E, which is known to play a key role in keeping skin and hair looking youthful.
  8. It also contains vitamin B6, which is essential for the health of the nervous system and helps renew cells.
  9. Enzymes, such as lutein, contained in yellow bell pepper protect the eyes from cataracts and macular degeneration later in life.
  10. The yellow bell pepper is a high source of potassium which is essential in keeping fluids and minerals balanced in our bodies as well as enhancing muscle function and regulating blood pressure. This thus helps in ensuring that our bodies remain healthy.

How to Prepare Yellow Bell Pepper Recipes

The process of preparing this kind of pepper is the same as in the other bell pepper varieties. It goes all the way from selecting, cutting and cooking. See more details;

Charred Yellow Bell Pepper Sauce Recipe

Ingredients

  1. 2 yellow bell peppers -charred, seeded and coarsely chopped
  2. 1/3 cup rice wine vinegar
  3. 6 roasted garlic cloves
  4. Pinch of saffron threads
  5. 1 tablespoon honey
  6. 1 teaspoon Dijon mustard
  7. 3/4 cup olive oil
  8. Salt and freshly ground pepper

Method

  1. Combine peppers, vinegar, garlic, saffron, honey and mustard in a blender and blend until smooth. Slowly add the olive oil. Season with salt and pepper to taste.

[Source:food andwine]

How to Prepare Pork Chops with Roasted Yellow Bell Peppers Recipe

Roasted Yellow Pepper

Roasted Yellow Pepper

Ingredients

  • 4 yellow bell peppers (8-9ounces each)
  • 5 pork chops, each 1 inch thick(8-ounces) coarse salt and freshly ground pepper
  • 1 tablespoon minced garlic
  • 2 tablespoon cajolers, rinsed
  • 1 cup dry white wine
  • ¼ cup sherry vinegar
  • Soft, cheesy polenta

Directions

Step 1:

Roast yellow bell peppers directly over the flame of a gas-stove burner or under a boiler turning often, until charted on all sides, about 5 minutes. Transfer to a plastic bag, and let stand for 15 minutes. Peel peppers and discard stems, seeds and ribs.Tear flesh into thick strips.

Step 2:

Heat a large cast-iron skillet over high heat. Generously season chops on both sides with salt and pepper. Brown chops on both sides, turning once, about 4 minutes

Step 3:

Stir in garlic and capers, and cook 30 seconds, stirring to prevent garlic from burning. Add wine, and cook, stirring and scrapping up browned bits as wine reduces to a glaze, about 3 minutes. Add roasted yellow bell peppers

Step 4:

With pan still very hot, add vinegar, and cook 2 minutes, swirling skillet as vinegar bubbles Reduce heat to medium then cover, and cook until chops are cooked through and internal temperature reaches 138 degrees (they should be slightly pink inside), 4-5 minutes.

Serve pork chops and pepper over polenta.

[Source: marthastewart.com]

When to Harvest or Pick Yellow Bell pepper

 Yellow Bell Pepper when to harvest

Ripe and Mature Yellow Pepper

What is the right time to pick or harvest yellow bell pepper? Yellow peppers are fully ripe when they turn yellow. The green hue is usually a red, yellow, or orange pepper that is yet to mature. Yellow peppers are most flavorful when mature and fully ripe.

Given that all bell pepper varieties can be eaten at any stage of growth, you can harvest when firm and full size (at least 3 1/2 to 4 inches), most probably  they’ll  still be green in color.

Alternatively, you can decide when to pick basing on “days to maturity” on seed packets. This information can also be found on many websites that sell pepper seeds or plants.

 

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