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Quick And Easy Way To Make Stuffed Peppers

Quick And Easy Way To Make Stuffed Peppers

Are you in need of a recipe that’s easy to accomplish, healthy, and delicious? Stuffed peppers are the way to go! Bell Peppers (or capsicums) have been proven to not only be delicious, but beneficial for one’s health as well. The peppers come in four different colors, green, yellow, orange, and red, which changes as the peppers become more ripe. As the most commonly use bell pepper, green bell peppers have a pretty plain and slightly bitter taste and are used in a variety of recipes. Yellow peppers have more of a sweet taste. Orange bell peppers also have a bit of a sweet taste, but aren’t as sweet as yellow peppers. Red bell peppers, the most ripe of the delicious quartet, are known to be the juiciest and sweetest of the peppers. As the most ripe, red peppers contain the most nutrients, including Vitamin A and Vitamin C. Additionally, red peppers contain lycopene, which is a carotenoid that lowers the risk of various cancers.

empty bell peppers

    The peppers have been known to help your eye sight, burn calories, boost immune system, be healthy for the heart, cure anemia, regulate blood pressure, lower bad cholesterol, prevention hypertension, as well as be anti-flammatory and one of many anti-cancer foods. With such a healthy base, the best part of making delicious stuffed peppers is choosing what goes on the inside. This recipe is very versatile in that it can enjoyed by meat lovers as well as vegetarians or vegans.

    Check out this easy stuffed peppers recipe below:

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    ingredients

      Ingredients

      4 large bell peppers (any colors will do)

      3/4 cup dry quinoa or 1 roll of ground turkey

      15 oz. can of black beans

      1 cup of corn (frozen/thawed)

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      2/3 cup salsa

      2 green onions

      2 tbsp. nutritional yeast

      1 1/2 tsp. cumin

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      1 tsp. chili powder

      1 tsp. smoked paprika

      Additional tools: cutting board, knife, strainer, mixing bowl, mixing spoon, baking pan, frying pan OR pot.

      Instructions

      Cook quinoa or ground turkey as instructed on packaging. Pre-heat the oven to 400. Dice green onions and add to mixing bowl. Open can of black beans and pour into strainer, rinse thoroughly. Pour black beans and thawed corn into mixing bowl. Add above measurements of salsa, seasoning, and nutritional yeast and mix thoroughly. Slice each bell pepper in half, vertically, making a total of 8 halves. Place each halve on baking sheet. Spoon mixture into each half. Disperse mixture until completely gone.

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      Optional: Add a few sprinkles of your favorite shredded cheese to the top of each stuffed pepper.

      Vegan alternative: Add sprinkles of cheese alternative brands, such as Go Veggie!, which can be found in your local Kroger.

      Place pan of stuffed peppers into the oven for about 20 minutes, so that the cheese can melt and the peppers can get a little softer. Once removed from oven, let cool then add a dollop of sour cream to each pepper. A great vegan alternative is Tofutti, which can be found in your local Kroger.

      stuffed peppers

        Featured photo credit: Martin Turzak via shutterstock.com

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        Quick And Easy Way To Make Stuffed Peppers

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        Last Updated on May 22, 2019

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

        One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

        In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

        Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

        1. Cat Camel Stretch

        Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

        Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

        Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

        Here’s a video to guide you through:

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        2. Go for a Walk or a Run

        This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

        Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

        The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

        Also, you are helping your heart to stay healthy and keeping your blood pressure low.

        Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

        3. Jumping Jacks

        Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

        Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

        4. Abductor Side Lifts

        Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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        Do about 10 to 15 raises for each side like this:

        5. Balancing Table Pose

        This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

        Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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          6. Leg Squats

          Not just legs are involved but also hips and knees.

          Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

          The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

          7. Push Ups

          You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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          An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

          Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

          This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

          8. Bicycle Crunches

          There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

          Watch the video to see how this is done correctly:

          9. Lunges

          Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

          Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

          This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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          10. Bicep Curls

          You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

          Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

          Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

          Here’re some important notes before you start doing this exercise:

          Try to do one or two sets of about ten repetitions for each arm and then switch arms.

          These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

          You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

          Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

          More Articles About Exercises for Beginners

          Featured photo credit: Unsplash via unsplash.com

          Reference

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