Featuring Peppers, the October Pick of the Month

Pineapple & Bell Pepper Salsa

Peppers are one of the most colorful ways to brighten up your plate. From sweet bell peppers to spicy varieties, they’re packed with flavor and easy to use in just about anything. Peppers are full of vitamins and add a satisfying crunch or kick, depending on the type.

Look for fresh peppers at your local farmers market during the growing season, or find them year-round in the produce aisle.

Prep Time: 10 minutes.

Cook Time: None.

Servings: 4 cups.

Ingredients

  • 3 cups pineapple, chopped.
  • 1 medium red or green bell pepper, finely chopped.
  • 1/2 cup red onion, finely chopped.
  • 1 jalapeno pepper, finely chopped.
  • 1/4 to 1/2 cup cilantro, chopped.
  • 3 tablespoons lime juice.
  • 1/4 teaspoon salt.
  • Optional: Garlic powder, cucumber, tomatoes.

Directions

  1. Rinse or scrub fresh pineapple and vegetables under running water before preparing.
  2. In a medium sized bowl, combine all ingredients and mix.
  3. Cover and refrigerate bowl until ready to serve. Leftovers should be refrigerated within two hours of preparing.
  4. Enjoy with tortilla chips, tacos, tostadas and more.

What’s so Great About Peppers?

  • Green bell peppers contain twice as much vitamin C as an orange, making them an excellent source of vitamin C.
  • Red bell peppers are an excellent source of vitamins A and B6.
  • Peppers provide potassium, folate and vitamin E in addition to other nutrients.

What’s the Best Way to Eat Peppers?

  • You can cook peppers in a variety of ways including roasted, grilled, sauteed or enjoyed raw.
  • Peppers are a versatile ingredient that adds flavor to salads, stir-fry, sandwiches and more.

Selection & Preparation

  • Selection: Summer and early fall are the best seasons for fresh peppers. If stems are attached, they should be firm and green.
  • Storage: Peppers can be stored in the refrigerator for up to a week. Make sure the pepper is dry – moisture causes rapid deterioration.
  • Preparation: Cut off the top (stem side) of the pepper. Place the cut side down and cut into quarters. Trim off white membranes and seeds.
  • Cooking: Peppers can be roasted, stewed, pureed, stuffed, grilled or eaten raw.

  • Serving Size: 1/2 cup.
  • Amount Per Serving
    • Calories: 50.
    • Total Fat: 0 g.
    • Total Carbohydrates: 12 g.
    • Dietary Fiber: 2 g.
    • Protein: 0 g.

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