By Ruthie Chipps, MS, RDN
By Ruth Lahmayer Chipps, MS, RDN, Jackson In Action Communications Director
Photo credits: Katie Schmidt
Bell peppers are beginning to appear in gardens this month and they are the star of this chilled traditional Spanish soup. Fresh tomatoes, bell peppers, onions, celery, cucumbers, garlic, olive oil, vinegar and spices make the base. Vary the garden goodies as available.
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. July features bell peppers.
Pepper Nutrition
Bell peppers are one of the most nutrient-dense foods available. Though a 3 1/2-oz (100 g) serving of raw bell pepper provides only 20 calories (mostly as carbohydrate and fiber), it’s a good source of many nutrients, including vitamin C, beta-carotene, vitamin K, thiamine, folic acid, and vitamin B6.
Harvest of the Month
Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist.. She develops Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.
More at www.NewMediaIcons.com
Bell Pepper Gazpacho
PREP TIME: 20 MINUTES
Total Time: 25 minutes
Makes 8 Servings (2/3 c. each)
Ingredients:
2 c. canned tomatoes or stewed
1 c. bloody Mary Mix
1/2 cucumber, chopped
1/4 c. olive oil
½ c. chopped green or red bell pepper
1 ½ Tbsp. wine vinegar (or other variety)
1 1/2 cloves garlic (1 ½ t.)
1/2 tsp. salt (optional)
1 Tbsp. green olives (optional)
½ t. fresh or 1/8 t. dried oregano leaves
½ t. Worcestershire Sauce
2 Tbsp. Ground flaxseed (optional)
½ t. turmeric
Hot pepper sauce – as desired
Black ground pepper to taste
Sour cream for top
Minced cilantro (optional)
Garnish: Cherry tomatoes
Method: Place all ingredients in food processor or blender and blend until vegetables are in very small pieces. Serve in bell pepper bowls (cut off top ¼ of pepper to form a bowl), topped with sour cream, if desired. Optional minced cilantro.
Makes approx.6 Servings (6 oz. ea.) Approx. 90 Calories per serving, 5g fat, 9g Carb, 2g Fiber, 1 g Protein
Watch this live segment from 2018 with Ruth Lahmayer Chipps, MS, RDN and Host Judy Clark on WEAU-TV 13 Eau Claire, Wisconsin.
More Recipe Videos- visit http://www.brmh.net/recipes
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.
