It is officially fall and many are looking forward to indulging in their favorite comfort foods. However, it is essential to maintain a healthy balance of fruit and vegetables in our diet. Listed below are some tasty yet delicious fruits and veggies to incorporate into your diet this month, along with a recipe for roasted red peppers.
Fruits
- Apples- 52 calories for 100 grams. Good source of Riboflavin (Vitamin B1), Vitamin B6, Vitamin C, Vitamin K, and Potassium.
- Bananas- 89 calories for 100 grams. Good source of Pantothenic Acid (Vitamin B5), Vitamin B6, Magnesium, Manganese, and Potassium.
- Coconuts- 100 calories for 25 grams. Good source of Fiber, Manganese, and Selenium.
- Cranberries- 46 calories for 100 grams. Good source of Pantothenic Acid (Vitamin B5), Vitamin C, Vitamin E, Magnesium, and Fiber.
- Grapefruits- 42 calories for 100 grams. Good source of Vitamin A, Vitamin C, Potassium, and Magnesium.
- Honeydew Melon- 36 calories for 100 grams. Good source of Vitamin B6, Vitamin C, Folate, and Potassium.
- Pears- 57 calories for 100 grams. Good source of Vitamin C, Fiber, and Potassium.
- Persimmons- 127 calories for 100 grams. Good source of Vitamin A, Vitamin C, Fiber, and Manganese.
- Pomegranates- 83 calories for 100 grams. Good source of fiber, Vitamin C, Vitamin K, and Folate.
- Avocados- 160 calories for 100 grams. Good source of Pantothenic Acid (Vitamin B5), Vitamin B6, Niacin, Potassium, and Monounsaturated.
- Bell Peppers- 31 calories for 100 grams. Good source of Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Potassium, Phosphorus, and Manganese.
- Broccoli- 34 calories for 100 grams. Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Protein, Fiber.
- Brussel Sprouts- 43 calories for 100 grams. Vitamin A, Vitamin B6, Vitamin C, Fiber, Iron, Protein.
- Carrots- 41 calories for 100 grams. Good source of Vitamin A, Vitamin B6, Vitamin K, and Potassium.
- Cauliflower– 25 calories for 100 grams. Good source of Vitamin B6, Vitamin C, Vitamin K, and Folate.
- Celery- 14 calories for grams. Good source of Vitamin A, Vitamin B6, Vitamin K, and Potassium.
- Lettuce- 15 calories for 100 grams. Good source of Vitamin A, Vitamin K, and Iron.
- Onions- 40 calories for 100 grams. Good source of Vitamin B6, Vitamin C, and Folate.
- Peppers- 40 calories for 100 grams. Good source of Vitamin A, Vitamin C, Vitamin K, Potassium, Manganese, and Phosphorus.
- Pumpkin- 26 calories for 100 grams. Good source of Vitamin A, and Vitamin C.
- Sweet Potatoes- 86 calories for 100 grams. Good source of Vitamin A, Vitamin B6, and Fiber.
Roasted Red Peppers Recipe
4 Red Bell Peppers
2 Tablespoons Olive Oil
1 pinch of salt (optional)
1 16 oz bottle washed and sterilized
Steps
- Cut Peppers in half and scoop out the seeds
- Prepare a sheet pan by lining it with a sheet of parchment paper
- Pour ½ Tablespoon olive oil onto the sheet pan and spread with a brush
- Place peppers on the sheet and roast at 400 degrees for 15-20 minutes
- Once the peppers are charred, remove from the oven and cool for 5 minutes
- Wrap peppers in the parchment that lined the baking sheet and place in a plastic bag and seal.
- After resting for at least 1 hour, remove the pepper halves from its wrappings and remove the the outer membrane.
- Dice the pepper halves and pack in the glass jar.
- Add the remaining olive oil to the jar, cover and refrigerate.
- Great for many uses for example, as a topping for salads, baked potatoes, nachos, pasta etc.
An alternative to dicing is to make a delicious pepper dip! Yum! See the recipe below.
Sweet Pepper Dip
2 red bell peppers
2-3 cloves garlic (roasted or raw according to your taste)
½ of a small onion chopped (roasted or raw according to your taste)
1 Tablespoon lime or lemon juice
1 Tablespoon non dairy milk
½ jalapeño (deseeded)
Salt and pepper to taste
Put all ingredients in a food processor. Blend until smooth. Remove, bottle in a clean jar and store in the refrigerator. Always use a clean spoon to dip into the jar. The dip will keep for about one week.
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