Tips for Daily Vitamins

Share article Tips for Daily Vitamins on:
FacebookTwitterPinterestPrint

It can sometimes be difficult for us to get all of the nutrients we need just from the food we eat! A multivitamin/mineral supplement is a great option for those who don’t get enough vitamins from foods alone, have a poor appetite, or avoid certain foods (like vegetarians or vegans). Probiotics and omega-3s are two additional supplements that are commonly recommended along with a multivitamin. Daily vitamins and supplements from Sprouts Farmers Market

What Daily Vitamins Should I Take?

Multivitamins

You can take your multivitamin with breakfast—this is often the most convenient time to remember to take your vitamins, since many consume our morning meal in our homes! If you are taking a calcium supplement, do not take along with your multivitamin if your multi contains iron. Calcium interferes with iron’s absorption. Consider taking your multi with breakfast, and take calcium with another meal, such as lunch or dinner.

Probiotics

Probiotics are measured in CFUs (colony forming units). Try to find a probiotic that has between 3–50 billion CFUs. If you are older, stressed or have a compromised immune system, aim for the higher-end of CFUs. Look for a nice mix of Lactobacilli and Bifidobacteria. The best time to take your probiotic is in the morning with breakfast.

Omegas

You can take your omega-3 supplement any time of the day, but taking it at night time before bed allows you to avoid the common side effect of fishy-tasting burps or breath. Another tip to avoid this is to freeze your omega-3 pills and take them frozen. Selecting omega-3 supplements with a flavored coating also helps! These statements have not been evaluated by the Food and Drug Administration. They are not intended to diagnose, treat, cure or prevent any disease. Please consult with your physician or other healthcare professional for personalized care.

SHOP VITAMINS

Emily Weeks, writer of Zen & Spice blog

About Emily Weeks

Emily Weeks is a registered dietitian/nutritionist from Dallas, Texas. Emily believes that the secret to a nourished, happy life is to develop a healthy relationship with food, our minds and our bodies. She instills this intuitive eating philosophy in the kitchen, working one-on-one with clients, and on her food and wellness blog, Zen & Spice. Her blog features delicious, easy recipes and simple strategies to learn how to become comfortable in the kitchen and embrace mindfulness. She has been featured on Cosmopolitan, Buzzfeed and Everyday Health, and recently won the Texas Academy of Nutrition and Dietetics 2016 Media Award.

Read more about which multivitamins are best for you.

Sweeten Up With 5 Natural Sugar Alternatives

Share article Sweeten Up With 5 Natural Sugar Alternatives on:
FacebookTwitterPinterestPrint

Agave Nectar

One Tablespoon = 60 calories Agave comes from the agave plant and is similar to honey in taste and texture, but is lower on the glycemic index because it’s mostly fructose. Best for adding a touch of sweetness on top of sliced fruits, pancakes and oatmeal.

Coconut Sugar

One Tablespoon = 18 calories Like raw honey, coconut sweeteners contain a variety of minerals and antioxidants, plus inulin—a fiber that slows blood glucose absorption and promotes friendly bacteria in the digestive tract. It has a nutty, slightly caramel flavor, but does not taste like coconut. Best for substituting in recipes that call for granulated sugars.

Honey

One Tablespoon = 64 calories Raw honey is the sticky stuff that is considered, by some, to be a superfood, as it contains antioxidants, minerals, vitamins, amino acids and other nutrients. Raw honey has the same sweetness as granulated sugar and is an acceptable substitute for table sugar. Best for providing a sweet delicate flavor to baked goods, jams and marinades.

Stevia

One cup = 0 calories Calorie free, stevia comes from the stevia plant and is completely natural. More than 200 times sweeter than sugar, stevia does not raise blood sugar levels and is popular among diabetics and dieters. Best for baked goods and sweetening up a cup of coffee or a cold drink.

Turbinado Sugar

One Tablespoon = 45 calories Turbinado is a sugar cane-based, minimally refined sugar. Blond in color, the course crystals have a delicate molasses aroma and flavor. It’s best for topping cookies and breads with a sugary crackle. The American Heart Association recommends limiting sweeteners to no more than six teaspoons for women and nine teaspoons for men per day, on average.  

Superfoods

Share article Superfoods on:
FacebookTwitterPinterestPrint

Superfoods are packed with high levels of chlorophyll and antioxidants. Due to their highly concentrated nutrient profile, they help boost energy levels, detoxify the body and promote healthy digestion. In addition to taVariety of Green Superfoodssting fantastic, superfoods contain an exceptionally high nutrient content when compared to the amount of calories per serving of processed foods. A diet rich in fruits and vegetables is important for healthy weight management. Fruits and vegetables provide most of the carotenoid compounds in your diet. Carotenoids are beta-carotene, lycopene, lutein and zeaxanthin which are sources of phytochemicals that function as antioxidants in your body. Scientific research indicates that consumption of plant-based foods is associated with lower rates of cardiovascular disease, cancer and other chronic diseases.1

Heart Health

The highest contribution of potassium in your diet is found in fruits and vegetables. Potassium is a heart-healthy mineral that most people lack in their diet. Potassium, the third most abundant mineral in your body, is a powerful electrolyte that is used by every cell and is critical for proper functioning of the nervous system and muscles cells, particularly your heart muscle cells. Low levels of potassium can cause fatigue, constipation, muscle weakness, or cramping in arm or leg muscles. Potassium also helps reduce blood pressure in people with hypertension and lowers your risk for stroke.2

Immune Protectors

Foods that are rich in color, red, yellow, purple, blue, and orange, contain immunity-boosting antioxidants. A strong immune can ward off infections and diseases. It is estimated that one third of all cancer deaths in the United States could be avoided through appropriate dietary modification such as increasing consumption of fruits and vegetables.3

Healthy Joints

The high alkalinity properties in green drinks help reduce inflammation and may be the perfect choice of food for people suffering inflammatory ailments, like joint pain, arthritis or osteoarthritis. The key to reducing chronic inflammation is to consume a diet rich in fruits, vegetables and easily digestible greens like wheat and barley grass, chlorella and spirulina. During 2007–2010, half of the total U.S. population consumed less than one cup of fruit and less than one and a half cups of vegetables daily; 76 percent did not meet fruit intake recommendations, and 87 percent did not meet vegetable intake recommendations.4 Recommendations for fruit intake range from one to two and a half cups and vegetables from one and a half to three cups per day. Consuming a powdered green drink can help you achieve your RDAs of fruits and vegetables.

Body Detox

Toxins are in the food you eat, the air you breathe and the water you drink. They invade your body each day. Luckily your body’s detoxification process neutralizes and eliminates those toxins. The liver plays a key role in most metabolic processes, especially detoxification. Consuming foods like cabbage, broccoli and Brussels sprouts increases glutathione, the most important antioxidant for neutralizing disease-causing free radicals in your liver. Raw juices—think apple cider vinegar—contain healthy enzymes that help rid your body of toxins. This is done by increasing your liver’s production of bile to remove impurities from the blood in your liver, where the toxins are processed for elimination. To help recharge, rejuvenate and renew your body include supergreens in your diet. The major sources of supergreen foods are fruits and vegetables, blue-green algae, sea vegetables, alfalfa and cereal grasses such as wheat, barley, rye and oat grass. A diet rich in superfoods has been proven to protect and heal the body. They contain a wide array of beneficial substances including proteins, protective phytochemicals and healthy bacteria helping you to feel better and gain more energy.
1 Plant-based foods and prevention of cardiovascular disease: an overview1,2,3,4, Frank B Hu., Am J Clin Nutr September 2003 vol. 78 no. 3 544S-551S 2 National Heart, Lung, and Blood Institute. Your Guide to Lowering Your Blood Pressure With DASH. NIH Pub No 06-4082. Bethesda, MD: National Heart, Lung, and Blood Institute; 2006 3 Khan N, Afaq F, Mukhtar H. Cancer chemoprevention through dietary antioxidants: progress and promise. Antioxid Redox Signal. 2008 Mar;10(3):475-510. Review. PubMed PMID: 18154485. 4 July 10, 2015 US Department of Agriculture, US Department of Health and Human Services. Dietary guidelines for Americans, 2010. Washington, DC: US Government Printing Office; 2012. Available at http://www.health.gov/dietaryguidelines/2010.aspExternal Web Site Icon.  

Supercharge Your Smoothie

Share article Supercharge Your Smoothie on:
FacebookTwitterPinterestPrint

Smoothies are great all on their own, but why not upgrade your daily concoction with nutrient-rich boosts? From immune-boosting echinacea to antioxidant powerhouse matcha powder, we’ll show you how to supercharge your juice or smoothie. Green Smoothie

Flax

Ground seeds add a slightly sweet, nutty flavor and helps to thicken the texture of the shake. Simply grind them up in a coffee grinder before adding to your smoothie.

Chia

Chia seeds have a mild, slightly nutty flavor. Add up to two tablespoons for a healthy dose of Omega-3s, protein, calcium, phosphorus and manganese. Soak the whole seeds for about 10–15 minutes just prior to blending. The soaked seeds become gelatinous and blend up well in a high-speed blender.

Almond Butter

Almond butter isn’t just for spreading on sandwiches or fruit slices. It also makes a healthy addition to your morning smoothies, yielding a creamier texture, thicker consistency, and nuttier flavor. Almond butter provides an ideal replacement for peanut butter for those who are allergic to it because it’s rich in vitamin E, magnesium and potassium.

Whey Protein Powder

Whey protein is naturally rich in branched-chain amino acids (BCAAs) and L-glutamine, which prevents muscle depletion caused by exercising. In fact, it contains the highest levels of BCAAs of any other natural food source. Supplementing your smoothie with all-natural Sprouts Whey Protein also boosts the body’s ability to fight infection, enhances endurance and builds lean muscle mass. Try our great-tasting Chocolate, Vanilla and Strawberry flavors.

Matcha Green Tea Powder

Matcha green tea powder boosts the antioxidant value of any smoothie. It may also give you a spike of energy and a stronger immunity. To make a matcha-enriched smoothie, place one teaspoon of matcha powder into a cup, then add a bit of hot water. Whisk the mixture until a smooth paste forms. Add the paste to your favorite smoothie and blend well.

Echinacea

Echinacea is a plant that is widely used to help the body fight off many ailments, including flu and colds. People often add echinacea to morning smoothies during winter months to help reduce the duration of an illness and fight bacterial infections.

Wheat Germ

Wheat germ is the nutrient-rich embryo of a whole-wheat kernel. It’s rich in B vitamins, essential fatty acids, amino acids, vitamin E and fiber. Four tablespoons of wheat germ will add approximately 4 grams of fiber, 7 grams of protein and 100 calories to your smoothie, according to the U.S. Nutrient Database. If you want fewer calories, add only one tablespoon for 25 calories.

Coconut Oil

If you’re looking for more energy, stronger bones and healthier skin, add coconut oil to your smoothies. When you blend up your smoothie be sure to add your coconut oil near the beginning before you start adding your cold ingredients. This prevents coconut oil clumps in your smoothie.

Cocoa

Cocoa powder is jam packed with flavanols—the compounds that make chocolate good for you. However, unlike chocolate, it’s low in calories, contains no sugar and is virtually fat-free. Add a tablespoon of cocoa powder for a heart-healthy boost. In our humble opinion, cocoa powder tastes best in smoothies made with bananas and/or nut butter.

Ginger Root

According to the New York Times, scientists have found in a variety of studies that ginger eases nausea and vomiting stemming from sea sickness, morning sickness and chemotherapy. Fresh ginger root tastes great in most green smoothies; namely kale, collards and spinach, and is especially nice with apple. It’s a great way to add warmth to your smoothie.  

Salt: Discover the Varieties

Share article Salt: Discover the Varieties on:
FacebookTwitterPinterestPrint

Salt grains spilled on the coutner Salt is one of the oldest and most commonly used seasonings around the globe. It takes foods from bland to brilliant. It makes our bodies function and thrive. It’s abundant and inexpensive, but it’s also overused. The recommended daily allowance (RDA) of sodium for the average adult is 2,360 milligrams, though the Center for Disease Control and Prevention (CDC) recommends no more than 1,500 milligrams. Sounds like a lot—but don’t be fooled. Those numbers equal about one teaspoon of salt (or less) for the entire day, and there is sodium in pretty much everything we eat. In fact, 80 percent of the sodium we get comes not from the shaker on the table, but from the foods we eat. Currently, American adults are consuming more than 4,000 milligrams per day, due in large part to the presence of so many processed foods in our diets. The second biggest culprit of sodium overload is the food served in restaurants. Sodium, however, is vital for a healthy body. It helps maintain water balance and pH levels and enables cells to draw in nutrients. Excessive sweating can lead to salt cravings as an indication of a loss of sodium, dehydration, and/or an electrolyte imbalance. (Be sure to hydrate sufficiently before, during, and after rigorous workouts.) In excessive amounts, salt can be dangerous to your health. It can contribute to hypertension, heart disease, and may cause the body to retain too much water. To help avoid excess sodium in your diet, dieticians and doctors suggest caution when adding salt to your foods. Instead use herbs and salt-free seasonings to flavor your foods. If you must add salt, do so sparingly; a little goes a long way. At Sprouts, we offer many minimally processed foods, but even natural food products can go overboard with the sodium. So be sure to read labels and understand the terminology:
  • Sodium/salt-free: Contains less than 5 milligrams of sodium per serving.
  • Very low-sodium: Contains 35 milligrams of sodium or less per serving.
  • Low sodium: Contains 140 milligrams of sodium or less per serving.
  • Reduced sodium: The sodium has been reduced by at least 35 percent from the regular version.
  • Light in sodium: The sodium has been reduced by at least 50 percent from the regular version.
  • Unsalted or no salt added: No salt is added during the processing of these foods.
However, they still may be high in sodium because other ingredients may have added sodium. Like everything else, the key is moderation. From a culinary standpoint, salt is probably the single most important seasoning. And these days, there are many different varieties to choose from.

Table Salt

Table salt, also known as sodium chloride, is mined from underground salt deposits. It is usually heavily processed, stripped of any trace minerals, and may contain chemical additives to prevent clumping. Iodine is often added to processed table salts as an essential nutrient. What it’s good for: Table salt dissolves quickly, so it is ideal for baking. Due to its fine granules, a single tablespoon of table salt contains more salt than a tablespoon of kosher or sea salt.

Sea Salt

Sea salt is produced through the evaporation of seawater. The evaporation process leaves behind trace minerals and elements indicative of the water source, giving sea salt variations in color and taste. Colors include pink and gray, both prized in the culinary world. You can also find sea salt in fine granules. What it’s good for: A favorite of chefs who appreciate how the larger granules of sea salt add textured crunch when added at the last moment to finished dishes. It’s also delicious when very lightly sprinkled atop caramel or dark chocolate treats.

Kosher Salt 

Kosher salt can be produced from the evaporation of seawater or mined from underground deposits. The name refers to the koshering process. Kosher salt contains no preservatives. What it’s good for: Kosher salt is another favorite of chefs for its coarse texture. The large crystals make it ideal for preserving because they easily draw moisture out of meats and other foods.

Fleur De Sel

Meaning “flower of salt” in French, fleur de sel is a hand-harvested sea salt. It is scraped from the top layer during the evaporation process before it sinks to the bottom of large salt pans. It contains more mineral complexity than table salt and varies in color from white to gray to pink. Since it is hand-harvested and scarce, it is expensive and is usually reserved for the most special of dishes in the culinary world. Fleur de sel is a specialty item that can be found in gourmet stores or online. What it’s good for: Fleur de sel makes a fine finishing touch to any gourmet or special meal.    

Non-dairy Alternatives

Share article Non-dairy Alternatives on:
FacebookTwitterPinterestPrint

For years, soy milk was the go-to alternative to dairy milk. These days you can find a great diversity of milks made from sources ranging from nuts, to rice and hemp. But what do these milk alternatives really taste like? We were curious, and decided to hold a tasting party (staff meeting) and invited the most discerning of palates (the entire Sprouts marketing department). We swished, sniffed and sipped seven unique “milks,” noting what we liked best and what we would consider doing with each. Glass of milk There are many reasons that you might seek a milk alternative. Perhaps you are lactose intolerant or vegan. You might be looking to add a unique flavor to a recipe. Or maybe you are just curious about all the different options. The task of choosing the right dairy substitute can be daunting: the shelves are filled with choices, and many are made from surprising sources. So we commandeered a recent staff meeting to help you discover some “udderly” different milk choices. We kept things simple by sampling only shelf-stable products in plain or original flavors from a variety of different brands. Participants were asked to consider taste, color, consistency and versatility. We found the experience enlightening and some participants even discovered a new favorite beverage.

Almond Milk

Brand: Blue Diamond Almond Breeze Original Calories per 1 cup serving: 60 Taste: Strong almond taste, lightly sweet notes Appearance: Pale tan color, thin consistency Nutrients: Antioxidants, vitamin E, calcium We’d use it in: Smoothies, baking, cooking Other flavors: Unsweetened, Vanilla, Chocolate Most colorful reviewer comment: “You have to have really small hands to milk an almond.”

Coconut Milk

Brand: So Delicious Sugar-Free Original Calories per 1 cup serving: 45 Taste: Mild coconut flavor with a faint hint of sweetness Appearance: Thickest of all the options we tried; white in color; looks like whole milk Nutrients: Calcium, vitamin D, vitamin B12 We’d use it in: Smoothies, cooking, coffee Other flavors: Chocolate, Sugar-Free Original, Vanilla, Sugar-Free Vanilla Most colorful reviewer comment: “Not half bad, but I’m not sure I’d shimmy up a palm tree for it.”

Hazelnut Milk

Brand: Pacific Natural Foods Original Calories per 1 cup serving: 110 Taste: Sweet and nutty with a very rich hazelnut flavor; one of the favorites among the group Appearance: Dark tan in color, thin consistency Nutrients: Calcium, vitamin D, riboflavin (vitamin B2) We’d use it in: Cooking, baking: the rich taste will lend great flavor to whole-grain and/or high-fiber cereals, especially unsweetened ones Other flavors: Chocolate Most colorful reviewer comment: “Liked it a lot, but I kind of wanted it to taste like Nutella. I wonder if the chocolate flavor does. Can we sample that next?”

Hemp Milk

Brand: Living Harvest Tempt Original Calories per 1 cup serving: 100 Taste: Earthy with mild grassy notes Appearance: Tannish-yellow color, thin consistency Nutrients: Calcium, vitamin B12, vitamin D, iron, omega-3 fatty acids We’d use it in: Cereal Other flavors: Chocolate, Vanilla Most colorful reviewer comment: “Whoa!”

Oat Milk

Brand: Pacific Natural Foods Low-Fat Original Calories per 1 cup serving: 130 Taste: Very reminiscent of a bowl of oatmeal, sweet with a vague hint of cinnamon; a favorite among the tasters Appearance: Medium tan in color, thin consistency Nutrients: Calcium, vitamin D, riboflavin (vitamin B2) We’d use it in: Baking, cooking, cereal, to dunk cookies in (especially oatmeal cookies) and even drink on its own Other flavors: Low-Fat Vanilla Most colorful reviewer comment: “Wasn’t expecting to enjoy this, but it was like sipping the liquid out of the bottom of a bowl of oatmeal. Only smoother.”

Rice Milk Drink

Brand: Rice Dream Original Enriched Calories per 1 cup serving: 120 Taste: Very mild in taste, neutral flavor; reminded tasters of skim milk Appearance: Opaque white, looks like non-fat milk; thin in consistency Nutrients: Enriched with Vitamins A, D, B12 and calcium We’d use it in: Cereal, coffee, smoothies, cooking Other flavors: Chocolate Enriched, Vanilla Enriched Most colorful reviewer comment: “If you put some sugar and cinnamon in this it would taste just like the horchata my nana used to make.”

Soy Milk

Brand: West Soy Low-Fat Plain Calories per 1 cup serving: 90 Taste: Neutral and versatile flavor; not at all sweet Appearance: Tan in color; looks like iced coffee with cream; thin in consistency Nutrients: Calcium and vitamin D We’d use it in: Cereal, coffee, smoothies Other flavors: Low-Fat Vanilla Most colorful reviewer comment: “The color on this was darker than the others so I thought it might taste like milk with a drop of soy sauce in it. But it was surprisingly mild.”    

Why Buy Grass-fed Meat and Dairy

Share article Why Buy Grass-fed Meat and Dairy on:
FacebookTwitterPinterestPrint

Farmhouse in grass field When you see a grass-fed label on your meat and dairy products, you can be sure that the animals were pasture/range raised and fed a diet of 100% forage. Since the animals roam on green pastures, they graze on protein-rich grasses rather than grains. This helps enhance the taste and nutritional value.

Benefits of Eating Grass-fed Beef

It’s no surprise that a diet rich in greens makes for better health benefits! When compared to grain-fed meats, grass-fed products have the following characteristics:*
  • Lower in total fat
  • Higher in beta-carotene
  • Higher in vitamin E
  • Higher in B vitamins (thiamin and riboflavin)
  • Higher in minerals (calcium, magnesium and potassium)
  • Higher in total omega-3s

Benefits of Grass-fed Dairy

While grass-fed dairy contains the same amounts of protein, calcium and vitamin D that conventionally farmed dairy does, it also has a couple of advantages over its grain-fed counterpart:**
  • Higher in conjugated linoleic acid (CLA)
  • Higher in total omega-3s

Find It at Sprouts

Roam over to The Butcher Shop at Sprouts and check out our grass-fed options (dependent on location). Taste the difference and enjoy the clean, earthy flavor of our grass-fed beef! Don’t stop there, check out our grass-fed dairy options, like yogurt and milk, as well.   *Source: Environmental Working Group **Source: American Diary Association  

Healthy Packed Lunches

Share article Healthy Packed Lunches on:
FacebookTwitterPinterestPrint

Almost half of U.S. schoolchildren bring their lunch to school. We’ve gathered some easy tips for kids lunches that show handy and healthy swaps, as well as how to make sure there is a balance of proteins, carbs, fresh fruits, veggies and low-fat dairy—so your kiddos stay well-fueled, all day long.

Video Description: Pack healthy, to-go lunches with fresh snacks and a bento box.

Healthy & Wise: More Ideas for School Lunches

Packing a healthy and appealing lunch that kids will enjoy is a no-brainer. Simple planning is all that’s required. Choose foods that are well-balanced energy sources—complex carbohydrates, protein for kids, fruits and vegetables plus low-fat milk, just to name a few. Packing water to drink instead of juice or sugar-sweetened beverages helps to hydrate without added sugar.

Kid’s Lunches: Assembly Required

Pre-packaged lunches are popular with kids because they provide control-style lunches. Here are some fun and healthy “lunchable” ideas:
  • Assemble Your Own Pizza: Whole-wheat pita bread triangles, turkey pepperoni, cheese and a sauce for dipping.
  • Sandwich Assembly: Whole-wheat bread, lean deli meat, lettuce, cheese and a spread—avocado, hummus, or pesto makes a great spread.
  • Yogurt and Granola Mix: Granola (Sprouts has a wide selection of great tasting granola), dried fruit, yogurt, fresh fruit and some nuts.
  • Snack Attack: Baby carrots, snow peas, small sweet peppers, grapes, sliced cheese, multi-grain crackers and almond butter.

Switch This for That

Exchange processed and high-sodium foods for healthier alternatives—your kids won’t know the difference.
  • Replace processed lunchmeats with pre-cooked rotisserie chicken.
  • Replace fried potato chips with baked kale chips.
  • Replace cookies with whole-wheat pretzels.
  • Replace desserts with fresh whole fruit.
  • Replace crackers with fresh, sliced veggies.
 

How to Pick a Pepper

Share article How to Pick a Pepper on:
FacebookTwitterPinterestPrint

With all of their bold heat, you might find it surprising that chile peppers are pretty versatile. Added whole to simmering soups and sauces, they can lend a flavor profile that will deliver delicious warmth to the palate. Their hollow bodies make the perfect vessel in which to stuff cheese for an ooey-gooey taste of Mexico. Chile relleno, anyone? Chiles are essential to salsas and add body to many savory dishes.
  • Great stuffed, grilled, sautéed, on salad or right out of the bag
  • Adds texture, bright color and sweet flavor to any dish
  • Crunchy, juicy and delicious
  • Naturally fat-free, loaded with vitamin C and a good source of fiber
Peppers are native to Asia and the Western Hemisphere and have been cultivated for thousands of years, but it wasn’t until Christopher Columbus brought the pepper back from his first voyage to America that Europe started enjoying this sometimes sweet, sometimes hot treat. Chile peppers are found in cuisines throughout the world. They are a popular ingredient in Asian, Latin and Caribbean cooking.

Hot Shots

Peppers generally fall into two flavor categories: sweet and hot. Heat levels of both mild and hot peppers are rated in Scoville units, a method developed by Wilbur Scoville in 1912. In the old days, human tasters were subjected to sampling the peppers to rate them. Today a process known as HPLC or high-performance liquid chromatography is used to measure the amount of capsaicin in parts per million. The capsaicin is what gives peppers their heat.

Bells

Bell peppers come in a rainbow of colors and account for more than 60 percent of the domestic pepper crop. Although all bell peppers are green when immature, most turn red, yellow, orange, purple or brown as they ripen. Colored bell peppers are usually sweeter than their immature green counterparts. Add bell peppers to raw salads, or cook them in soups, stews and stir-fries. They also add crisp texture and fresh flavor to salads and sandwiches. Bell peppers are also ideal for stuffing with grains like rice or quinoa, fresh herbs and ground meat. Baked and served with a green salad, you’ll have a satisfying supper in no time! Scoville Rating: 0

Anaheims

The heat of these peppers can range from mild to hot depending on their growing conditions. Like bell peppers, young Anaheims are green and mature to a vibrant red. They can be eaten in either color, but the preferred hue for an Anaheim is green. Anaheims are the chilies most often used in Chili Relleno, meaning stuffed chili in Spanish. They are also often used for rustic Southwest décor, dried when they turn red and strung into wall hangings and wreaths known as ristas. Scoville Rating: 500-2,000

Poblanos

Another chili often dried is the poblano, a long and pointed dark-green pepper with a mild to medium heat. Dried poblanos are called anchos, a dark-purplish pepper with a savory sweet flavor. Ancho chilies are often ground into powder and used to season many foods. Poblanos and anchos are often used to make the Latin masterpiece, molé. Scoville Rating: 1,000-2,000

Jalapeños

Jalapeños are stubby, pointed peppers that come in red and green. They are the quintessential pepper for Tex-Mex foods. They are often pickled and used as a topper for sandwiches, nachos, quesadillas and more. Fresh, they are the most popular chili for use in salsas. Smoked jalapeños are known as chipotles and they add plenty of savory heat and flavor to stews, enchiladas and casseroles. Remove the veins and seeds from the jalapeños for milder flavor, or leave them in for extra heat. Next time you’re making soup from scratch, add a whole jalapeño to the stock pot. Remove the pepper, and shred the chicken when the stock is ready. Add the chicken, roasted corn kernels and toasted corn tortilla strips instead of noodles. Top with a dollop of sour cream, finely diced jalapeños, a sprinkle of cilantro and a little shredded Jack cheese. Scoville Rating: 3,500-8,000

Serranos

Serranos are thin, long and green. They are popular in Mexican and Chinese cooking. Substitute serranos for jalapeños in any dish. Scoville Rating: 8,000-23,000

Habañeros

Small and super-spicy, the fiery orange color of the habañeros is a telltale sign of the heat within. Most bottled hot sauces are made from habañeros. Give your next pot of pasta sauce a little pizazz! Using a fork, poke holes in one or two habañero peppers and toss them in the sauce while it simmers. Be sure to fish out the peppers before serving! Scoville Rating: 200,00-350,000 (Wilbur!) When choosing your peppers, from bells to serranos, look for firm, smooth, evenly colored skin. The stem should look fresh and green. Avoid peppers with wrinkled skin or soft spots.

Preparing Peppers

Peppers take on a wonderful smoky flavor when broiled, grilled or fire-roasted. Follow these easy steps for each method and you’ll have a uniquely flavored ingredient that will add rich smokiness to your soups, salads, sauces or casseroles!

Broiling or Grilling

  1. Slice the pepper lengthwise into four or five panels. Discard the stem, ribs (which can have a bitter taste) and seeds.
  2. Brush the pepper with a light layer of olive oil.
  3. If grilling, lay the pieces on the grill, skin-side down; or if broiling lay the pepper on the broiling pan, skin-side up and cook about four inches from the heat.
  4. Grill or broil the pepper until the skin is blackened.
  5. Place the peppers into a bowl or closed zipper-style plastic bag and let them “sweat” for about 15 minutes. This loosens the skin.
  6. Gently peel off the skin and discard. The pepper is now ready to be added to your favorite recipe!

Fire-Roasting

  1. Cut a small slit near the stem of the pepper.
  2. Impale each pepper on a long-handled cooking fork and hold over the flame of a gas stove or grill.
  3. Turn to char the skin evenly.
  4. Once charred, follow the same procedure for removing the skin as above.
   

Go Lean. Eat Protein

Share article Go Lean. Eat Protein on:
FacebookTwitterPinterestPrint

Protein is essential for overall health and vitality. By eliminating processed carbohydrates and added sugars from your diet, you can improve general health, weight control, and reduce the risk of heart disease, stroke, cancer and diabetes. Protein-rich foods can trim your waistline by maintaining lean muscle, balancing blood sugar and increasing satiety after a meal. Ultimately, this helps keep your metabolism burning at a healthy pace.Grilled chicken, green beans and tomatoes

Select Lean Proteins:

  • Choose skinless white chicken or turkey breast meat.
  • Buy lean cuts of beef: round steak and roast, top sirloin, top loin and shoulder.
  • Choose extra-lean ground-beef at least 90 percent or 95-percent lean.
  • Buy low-fat turkey, roast beef or chicken luncheon meats instead of high-fat meats such as bologna or salami.

Other Protein Choices:

  • Consume seafood at least twice a week. Bake or broil salmon, trout, halibut or cod.
  • Plant proteins—beans, peas, hemp or soy—contain little or no saturated fats.
  • The incredible egg is packed with protein.

What Is a Serving Size of Protein?

  • 1 oz. of meat, poultry, fish or tofu
  • 1/4 cup cooked beans or lentils
  • 2 Tbsp. hummus
  • 1 egg
  • 1 Tbsp. peanut or almond butter
  • 1/2 oz. of nuts or seed (12 almonds, 24 pistachios, 7 walnut halves)