ABC SUPERFOODS: J is for Jalapeno Pepper

Jalapeno Peppers

Though small, jalapeno peppers pack a powerful nutritional punch with 17 milligrams of vitamin C and 22 percent of the recommended daily value of vitamin A in one small pepper. The Capsaicin derived from the pepper, which is the source of the jalapeno’s heat, provides anti-inflammatory and healthy blood flow benefits. It also holds promise for fighting cancer, promoting weight-loss, fighting headaches, and relieving congestion. Eating jalapenos can boost your immune system and reduce LDL-cholesterol levels.

At the Market
-Purchase jalapenos that are firm, uniform in size, with blunt ends but shiny skin.
-Avoid peppers that appear dry or wilted and pods with cracks or surface bruising.
-Store in a high relative humidity drawer of your refrigerator for up to a week.

In the Kitchen
-Wear gloves when handling the jalapeno and/or avoid contact with your eyes after having handled one.
-To lessen the heat of the jalapeno, cooking them will do the trick.
-If you enjoy hot food, leave more of the inner white membrane on the jalapeno. But get rid of the central white placenta if you want to avoid excess heat.
-Roasting the jalapeno pepper gives it a smoky flavor.


Sausage Stuffed Jalapenos

1 pound ground pork sausage
1 (8 ounce) package cream cheese, softened
1 cup shredded Parmesan cheese

1 pound large fresh jalapeno peppers, halved lengthwise and seeded
1 (8 ounce) bottle Ranch dressing (optional)


Preheat oven to 425 degrees F (220 degrees C).
Place sausage in a skillet over medium heat, and cook until evenly brown. Drain grease.
In a bowl, mix the sausage, cream cheese, and Parmesan cheese. Spoon about 1 tablespoon sausage mixture into each jalapeno half. Arrange stuffed halves in baking dishes.
Bake 20 minutes in the preheated oven, until bubbly and lightly browned. Serve with Ranch dressing.

(Recipe taken from

What is your favorite jalapeno recipe?


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