Supplements and Herbs

How to include more chili peppers in your diet

Some "hot" culinary tips

Knowing that chili and other peppers (genus Capsicum, see definitions) and the capsaicin they contain help to fight and prevent cancer and other illnesses, here are some tips how to incorporate more hot peppers into your diet — the hotter the variety the better (within reason).

Nearly all peppers — although in widely varying concentration — contain capsaicin, the chemical responsible for the pungency (spiciness or heat) of the pepper. The heat and thus capsaicin content of different peppers is classed according to the so-called Scoville scale (owed to US pharmacist Wilbur Scoville).

This scale ranges from 0 Scoville heat units (bell pepper) all the way up to "Pepper X" said to be even hotter than the poetically named "Carolina Reaper", with Pepper X allegedly testing at the more than whopping 3.18 million Scoville heat units.

In your cooking it seems advisable to keep to the safety-tested middle ground, i.e. staying within the range comprising Banana pepper, Cubanelle (Cuban pepper), Jalapeño and Guajillo pepper, and only gradually working your way up to the higher league such as Malagueta and Cayenne pepper — the latter in small amounts.

Some hot pepper recipes

There are many original ways to include hot peppers in your meals. Here are some suggestions.

Chili con carne ("chili"): well-known, this tasty dish is made of ingredients such as chili peppers, onions, red kidney beans, tomatoes, and minced beef, stewed.
Harissa (a recipe hailing from Tunisia): a spicy purée (or mash) of red peppers to which garlic, coriander seed, caraway and cumin as well as olive oil are added. This is traditionally eaten by adding a small amount of this hot sauce to a ladle filled with the liquid of meat or vegetable stew which is then spooned over the couscous. It would of course work with any other savoury preparation such as noodle and rice dishes and many others.
Italian green sauce (salsa verde): made of peppers, garlic, breadcrumbs, hard-boiled eggs, anchovy paste, capers, olive oil, parsley and black pepper. This sauce goes well with cooked, braised or roasted meat dishes.
The mustard used in self-made mayonnaise can be replaced with a mildly hot (finely mashed) pepper (maximum 4,000 on the Scoville heat scale), such as the cascabel chili.
A tasty accompaniment to a fish soup ("bouillabaisse" style) can be prepared by mashing two hot peppers with eight garlic cloves, an egg and a potato. Beat into a mayonnaise with olive oil and salt to taste.

Tip when you've had too much of a good thing

When after eating chili pepper your mouth feels aflame, don't try to quench the fire with water. While it may not increase the pain, it won't help either since capsaicin is not water- but fat-soluble. So the thing to do is to have some milk, eat some cheese or nut butter or any other item containing fat or oil.

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