Peter Piper’s Pepper Picks

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By Kac Young PhD, ND DCH

If Peter Piper truly picked a peck of peppers, then he had 1/4 of a bushel or 2 US dry gallons. Were they red, green, yellow, orange, purple or all of the above? What did Peter Piper do with his peppers once he picked them? We assume he made a feast for the neighborhood.

He might have chosen to cook Heart Easy stuffed peppers that are low in calories, full of vitamins A and C, folic acid, Vitamin B6 and an excellent source of dietary fiber.

In his red bell peppers, he got bonus lycopene, an important carotenoid that may have helped protect him against prostate and other cancers.

Peter may have already known that bell peppers, adaptable plants that are part of the nightshade family, are fairly hardy and can be grown in a variety of climates. Versatile geographic gems, bell peppers are found in many types of traditional cuisines, from Mexican and European to Chinese and Creole dishes. Delicious many ways, bell peppers can be eaten raw as crudités or in a salad; stuffed and baked; sautéed or stir-fried.

We’ve added some protein and given a new kick for Peter Piper’s Peck of Peppers. Try this recipe and fill your family with goodness and enjoyment of one of nature’s greatest treats.

stuffed pepper with rice and beansHeart Easy ™ Stuffed Peter Piper Peppers with Triple Rice and Beans


1 Cup red beans soaked in 2 Cups of water overnight and drained

1 Cup of brown rice

1 Cup wild rice

1 Cup coarsely chopped onion

1 packet of condensed low sodium non fat chicken broth dissolved in 3 Cups of water (or 3 Cups of low sodium non fat chicken broth) Do not use the high sodium chicken stock cubes.

16-20 oz. ground turkey breast

2 tsp. cold pressed virgin olive oil

1 16 oz. can chopped tomatoes with basil, drained

1/2 tsp. Kosher salt

1/2 tsp. fresh ground black pepper

1/2 Cup SoySation ® 3 Cheese blend

4-6 red or green bell peppers, cleaned and tops cut off. (scallop the edges if you wish)


recipeskacyoungCombine soaked and plumped beans with dry rices, onion and chicken broth in a large kettle. Bring to boil and simmer for 40-45 minutes. Meanwhile, put the olive oil in a skillet and brown the ground turkey breast until the pink has disappeared. Break up turkey breast with a potato masher until the texture is fine pieces. Set aside.

When beans and rice are ready, add tomatoes and stir. Add turkey, SoySation®, seasonings and stir. Fill prepared peppers with mixture, place in an oven-proof baking dish and bake at 350˚ for 30-35 minutes. Serve hot or warm.

Tip: Only purchase bell peppers that are free of blemishes, and try to hold out for organically grown varieties.

– Kac Young, a former television director and producer, has earned a PhD in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and taste great. In the Heart Easy Cook Book sound nutritional advice is followed by family favorites that have been turned into heart healthy meals anyone can make and everyone will love.