Stuffed Summer Pepper
Aubergine / Eggplant
Selection
Aubergines should be firm, heavy in relation to size, with a uniform colour characteristic of the variety. Select those free of scars or cuts. Avoid dull, soft, shrivelled, blemished aubergines. The sharper the prickles around the stalks the fresher the aubergine
Storage
Store in the refrigerator for up to 1 week. Aubergines bruise easily so handle with care
Nutrition
Contains small amounts of most vitamins and minerals. 73kj/100g
Preparation
Rinse aubergine. Remove stem and slice or dice. Skin can be peeled or left unpeeled.To cut down on oil absorption and bitter taste, the aubergine should be degorged (sprinkle the cut surface with salt and allowing to stand for 30 minutes, then rinsing thoroughly. This softens the flesh).
Courgette / Zucchini
Selection
Look for smooth, firm, well-shaped zucchini, heavy for their size
Storage
Store in a plastic bag in the refrigerator
Nutrition
Good source of vitamin C, potassium and dietary fibre. 69kj/100g
Preparation
Rinse, trim stems, best used with skin on
Peppers / Capsicums
Selection
Select firm, well shaped peppers with glossy, smooth skin. Avoid dull-looking peppers with soft spots, wrinkled skin or blemishes
Storage
Store in the crisper section of the refrigerator for up to 5-7 days
Nutrition
Good source of vitamins A and C, especially the red peppers. Green 68kj/100g. Red 104kj/100g. good source folic acid
Preparation
Wash and pat dry. Remove stem, seeds and membranes
Good With,
Salads, pasta, risottos, rice, potatoes, most meats and fish.
Cucumbers
Selection
Select those that have a bright green skin, with a firm and fresh appearance. Avoid those with soft spots or yellowing colour, except in the case of the apple cucumber - it's skin is a pale yellow-white
Storage
Refrigerate in the crisper section or in a plastic bag. Do not store cucumbers with fruit, as they will yellow and age quicker
Nutrition
Fair source of dietary fibre, vitamins A and C and potassium. 42kj/100g
Preparation
Wash before eating, peel only if skin is tough
Scooping out an aubergine
• Cut around the edge of the aubergine, and make criss-cross cuts over the surface. Degorge it by sprinkling the cut surface with salt and allowing to stand for 30 minutes, then rinsing thoroughly, then scoop out the flesh.
Scooping out a tomato
• Slice the top off and remove the flesh
De-seeding a pepper
• Best way is over a barbecue as it adds most flavour, but this method also works with holding the pepper in tongs over a naked flame.
• Place the pepper in a flame until the skin blackens, place the peppers in a bowl and cover with cling film. The peppers will then steam and after 15 minutes the skin should peel off easily.
• Alternatively prick the pepper all over with a fork, place in a jug and cover with cling film, cook them in a microwave for a couple of minutes, then allow to cool for 10 minutes and then the skin should peel away.