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Community Health

Incredible Edible Veggie Bowl

Prep time: about 10 minutes

Ingredients

  • 1 green, yellow, or red pepper, washed
  • 1 bunch of celery, washed
  • 1 carrot, washed and peeled
  • your favorite salad dressing

Directions

  1. Cut the pepper in half (from side to side). Clean out the seeds and gunk from the inside. Now you have two pieces. One will be your pepper-shaped bowl.
  2. Cut the other half of the pepper into skinny slices.
  3. Cut the carrot into skinny sticks about 4" long.
  4. Cut celery into skinny sticks so each one is about 4" long.
  5. Put a little salad dressing in the bottom of your pepper bowl.
  6. Put celery sticks, carrot sticks, and pepper slices into the pepper bowl.

And there you have it, a portable veggie treat that you or your child can pull out of a sack lunch bag and eat with a little dressing. Once you're done eating the insides of the bowl, then eat the bowl itself.

For the rest of the sack lunch, put in a veggie drink or 2% or skim milk, and maybe a few whole wheat crackers to complement the taste of the veggie bowl

Serves: 1

Serving size: 1 veggie bowl

Nutritional analysis (per serving):

  • 93 calories
  • 3 g protein
  • 1 g fat
  • 22 g carbohydrate
  • 4 g fiber
  • 0 mg cholesterol
  • 98 mg sodium
  • 71 mg calcium
  • 0.7 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Fun-learning facts

Bell peppers are a great source of vitamin C. Green peppers have twice the amount of vitamin C by weight than citrus fruits, and this powerful punch of vitamin C is an antioxidant that may be effective in preventing certain cancers. Red bell peppers have three times as much vitamin C as the green varieties and are a good source of beta carotene.

Peppers are native to Mexico, Central America and northern South America. Pepper seeds were carried to Spain by Christoper Columbus and from there spread to other European, African and Asian countries. Today, China is the world's largest pepper producer, followed by Mexico. The misleading name "pepper" (pimiento in Spanish) was given by Christopher Columbus upon bringing the plant back to Europe. The reason appears to be that peppers from Mexico were thought to be the same as peppercorns, an unrelated plant originating from India, that were popular in Europe.

Why are there different colors of peppers?

Here's the answer, thanks to Wikipedia:

The color can be green, red, yellow, orange and more rarely, white, rainbow (between stages of ripening) and purple, depending on the variety of pepper. Red, yellow, and orange peppers all come from different seeds and are different cultivars of pepper. Red peppers are simply ripened green peppers. Green peppers are less sweet and slightly more bitter than yellow or orange peppers, with red bell peppers being the sweetest. The taste of ripe peppers can also vary with growing conditions and post-harvest storage treatment; the sweetest are fruit allowed to ripen fully on the plant in full sunshine, while fruit harvested green and after-ripened in storage are less sweet.

Learn more about bell peppers

The Incredible Edible Veggie Bowl recipe came from KidsHealth

 

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