CAPSICUMS

Speedy underestimates the rate at which the Old World embraced the New World’s zesty chilli. ‘Try these hot peppers,’ said Columbus proudly introducing them to Europe in 1493 – after all, pepper (pimento or black pepper) was what he was looking for. Within 200 years they were widely cultivated throughout Europe, Asia and Africa as the tongue-tingling spice we know today. At the same time, a mild, sweet variety was also evolving. And what a veg. Red, orange, yellow, green, purple: the crisp, juicy flesh of capsicums (sweet peppers) sets the taste bar high. It’s no wonder they’ve made themselves at home in kitchens around the world, stuffed, or sliced into salads or stir-fries, or roasted and often peeled.

WHAT TO LOOK FOR

Enjoy fresh capsicums in season when they are at their very best. They should have firm, bright skins and no soft spots or wrinkles.

HOW TO STORE THEM

Don’t buy more than you need, as they’re best fresh. If you pick up a plastic-wrapped tray for a bargain price, unwrap them when you get home, as they need to breathe a bit. They will keep their crunch and sweetness in the crisper drawer in the fridge for a few days.

WHAT’S IN THEM?

A medium raw capsicum (about 90 g/3¼ oz) has about 80 kilojoules (19 calories), 1.5 g protein, 0 g fat, 3 g carbs (3 g sugars, 0 g starches), 1 g fibre, 2 mg sodium, 135 mg potassium and a low (estimated) GI and GL.

WHAT ELSE?

Red, orange and yellow capsicums are not only sweeter than regular green ones, but they keep their colour better when cooked. If a recipe calls for strips of peeled roasted peppers and you are short on time, there are numerous good brands of jarred ‘fire-roasted’ capsicums preserved in olive oil, or buy them from your favourite deli.

HERO RECIPEEGGS

Eggs coddled in a spicy capsicum and tomato sauce (here )