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Apulian Cooking
Super-concentrated with vitamin C
They have more vitamin C than oranges, and contain many other vitamins and minerals.
They are more easily digested when peeled or eaten raw
by Novella Pranzo
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Peppers. Photo by Dario Ersetti

Stuffed Pepper Rolls


4 servings:


- 4 peppers, red and yellow

- 300 g of fresh bread crumbs

- 2 eggs

- 100 g of grated Pecorino cheese 

- 2 cloves of garlic 

- 2 salted anchovies, rinsed 

- 1 hot red pepper

- a handful of capers 

- parsley 

- fresh basil leaves

- salt

- pepper

- extra virgin olive oil





Nutrition facts per serving:


- energy: 498 Kcal

- protein: 17 g

- lipids: 26.5 g

- carbohydrates: 50 g

- sugars: 8 g

- fiber: 3 g



      Will I digest it or won’t I? This is the reason why a food that is so tasty and versatile isn’t used very often in the kitchen, and instead is put aside and avoided, especially in the evening. And it is true that peppers can be difficult for many people to digest but this situation can be improved if the pepper’s skin and seeds are removed, or if it is consumed, albeit in very small quantities, raw. And of course we must always remember – a rule which also applies to all foods – to chew it very well.

      Apart from this precaution, peppers are highly desirable for their countless qualities, as well as their taste and the possibility to make many exquisite dishes. Their vitamin C content exceeds that of oranges! They are also low in calories as is the entire category of vegetables (except when we add, as in the case with this tasty recipe, bread, cheese, eggs, etc.). They have a high water content and are rich in vitamins and minerals such as phosphorus, magnesium, calcium and iron in large amounts, with only a trace of sodium.

      Do not underestimate their interesting carotene content (pro-vitamin A): 0.7 to 3.5 mg per 100 g of product (depending on the type of pepper; the red ones have the highest content).

      But, as mentioned before, their main characteristic is a high content of vitamin C: about 126 mg per 100 g of product.

      Peppers should play an important role in proper nutrition and a healthy diet. In fact, vitamin C and carotene are both antioxidants with beneficial effects that prevent premature aging, cancer and cardiovascular disease (vitamin C strengthens blood vessels and protects capillaries).

      One study has shown that extract of pepper inhibits the formation and action of some carcinogenic compounds such as nitrosamines, and that the consumption of peppers and other vegetables may reduce the risk of brain tumors (which are probably caused by nitrosamines).

      Thanks to their beta-carotene content, peppers have detoxifying and anti-aging properties that stimulate skin and mucous membrane regeneration, thereby delaying cellular aging. Finally, both vitamin K and the presence of flavonoids with their anti-hemorrhagic properties, help to keep veins and capillaries in good condition.

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