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| with Alison Anton • WholeGourmet.com | February, 2007 |
Hot on the inside, chile peppers warm our internal temperature. They also have incredible healing properties. Their high content of vitamin C (higher than citrus fruits) is commonly known to aid the immune system, but recent studies show how capsaicin, the compound that gives peppers their fiery flavor, is a major player in the ability to fight cancer. According to a release from the BBC News, capsaicin directly attacks the mitochondria within the cancer cells, causing cell death without harming the surrounding healthy cells. "As these compounds attack the very heart of the tumour cells, we believe that we have in effect discovered a fundamental 'Achilles heel' for all cancers", states Dr. Timothy Bates, lead researcher for a Nottingham University study. Although this new development will most likely lead to new drugs that contain this specific cancer-fighting compound, those of us who want to think preventatively by eating a healthy diet of whole foods can start now by adding a daily dose of chiles (the hotter the better!) into our diets. Can you handle the heat? There are all kinds of chiles, and each have their own degree of heat. Here is a list of the most common peppers, provided by Whole Foods Market, ranked by their Scoville Units, a measure of the capsaicin content in the pepper which is perceived as heat by the human palate: Bell peppers (green, red, orange and yellow) have no heat whatsoever nor any chile pepper credentials. They are, though, very high in vitamin C to boost immune health and ward off common ailments. Anaheim peppers can range from 100 to 1,000 Scoville units. In other words, they're quite mild. Anaheims are long (up to 8 in.), smooth and tapered. Ancho (dried) or Poblano (green) register between 1,000 and 2,000 on the Scoville scale. What an experienced chili eater would call mildly warm. Anchos are preferred because drying enhances the flavor and they're easier to work with: just reduce them to powder or reconstitute with water and add them to the pot. Green chiles are a group of several varieties of long, tapered chile peppers that are grown and revered in New Mexico. Their heat can vary widely from variety to variety but most would fall in the 2,000 to 5,000 Scoville Unit range, perfect for the average chile-eater. Fresh green chiles are available in New Mexico and other parts of the Southwest from about mid August to mid September. Canned green chiles are on grocery shelves year round. Jalapenos are short, tapered, dark green peppers with a Scoville Unit range of about 5,000 to 6,000. Jalapenos are the variety most used to make chipotle peppers. Chipotles, or smoked peppers, are available both dried and in powder form, as well as canned in adobo sauce. Serrano peppers are short (2 in.), tapered and red with a heat index around 15,000 to 20,000. We're getting into "hot" territory now where only seasoned chile-eaters dwell. Cayenne peppers are commonly used in powdered form (see below) but may also be used fresh. Long, narrow and red, cayenne peppers are in the 40,000 to 50,000 Scoville range.
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Cooking and Salad OilsA good chef will always have a selection of oils in the pantry for a variety of uses. Oils have different flavors and qualities that can make all the difference when deciding which oil to use, and when. For cooking, I basically use only two oils: ghee and olive oil. Ghee is "clarified" butter that has had many of its impurities and milk sugars removed, and is a saturated fat that is very stable at high temperatures. This means that the chemical structure of the fatty acids stay relatively unchanged by heat, leaving it an ideal cooking fat. I use ghee 1-2 times per week for ethnic foods, which flavors may not mingle well with the distinctive taste of olive oil. I also use it when I want the richness of butter and nothing else will do. Olive Oil has high amounts of mono-unsaturated fats. Although not as ideal as saturated fat for cooking, mono-unsaturated fats remain more stable when heated as compared to the more delicate fats in most nut and seed oils. When used for sauteing, keep the heat at low to medium. Robin Keuneke, best-selling author of Total Breast Health, recommends adding a tablespoon of water into the pan to help buffer the oil from the heat. Since there have been so many studies of raw olive oil's proven health benefits, make sure to consume plenty of raw olive oil on salads and drizzled over vegetables, meats, dips and sauces. For vinaigrettes, drizzles and flavor enhancers, I have many different kinds of oils in my pantry. Here are two of the staples (besides olive oil, of course) that I recommend: Walnut Oil has a rich, yet delicate taste when used alone or with other oils for salad dressings and sauces. I use it mostly for Mediterranean-inspired dishes and dressings. Since it can be a little pricey, I usually blend it with olive oil. Since it consists of delicate fats that can have harmful effects when heated, it is not recommended for cooking. Toasted Sesame Oil is a very flavorful, roasted seed oil that is used in small amounts to enhance the flavors of Asian foods. It is a favorite of mine in gingery dressings and drizzled over Japanese soups and stir-fries. I use it in moderation, as this oil has been heated to high temperatures. Most oils, with the exception of olive oil which thickens when cool, should be stored in the refrigerator, or at the very least in a dark cupboard or pantry. If you notice that an oil is starting to go rancid, throw it out. Try to buy cold-pressed, unrefined and organic oils. |
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Although the days are noticeably getting longer, winter ain't over yet, and spring (the season for allergies, sinus infections, bronchitis, asthma and spring fever) is right around the corner. From the hottest to the mildest, chiles are the antidote for keeping our bodies healthy, heated and energized into the onset of summer. 
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Copyright ©2006 - Alison Anton - All rights reserved |