Vitamin C Offers Extra Protection for Winter Months

When the chill returns to the evening air, cold and flu season is usually a companion. And while today’s average diet is hardly deficient enough in Vitamin C to cause concern about scurvy, some still find that an orange or a tomato a day is a bitter pill to swallow for a little extra winter protection.

Vitamin C (also known as ascorbic acid) performs a number of duties in the body. It has a primary role in the formation of collagen, a protein that facilitates connective functions in the system. Thus, it is important for healing wounds and repairing tissues and has been implicated in the prevention of cell-destroying diseases such as cancer.

A water-soluble vitamin, it is highly volatile and easily destroyed if exposed to water or heat or when coupled with traces of copper and iron. For this reason, it is recommended that fruits and vegetables containing ascorbic acid be consumed raw or be cooked with as little heat and water contact as possible. It is also suggested that Vitamin C be replaced in the diet every day because body stores are continuously depleted.

Preventing Scurvy

As little as 10 milligrams of ascorbic acid has been recommended to prevent scurvy. But the U.S. Recommended Dietary Allowance varies: 60 milligrams is recommended for males and females older than 14, 35 milligrams for infants, 45 to 50 milligrams for children, 80 milligrams for pregnant women and 100 milligrams during lactation.

There are a variety of food sources that meet this requirement. Citrus and other acidic fruits such as tomatoes, strawberries, cantaloupe, pineapple and guavas are excellent sources. Vegetables such as broccoli, Brussels sprouts, spinach, kale, cabbage and turnips are good sources but vary in the amount of the vitamin they contribute to the diet. Green peppers are a superior source.

Whole fruits are preferred over juices. Vegetables should be prepared by steaming in a pressure cooker or microwave in a small amount of water and should be cooked for the minimum amount of time. Combine a number of vegetables with high ascorbic acid content in recipes like those that follow and it will be easy to keep body stores of Vitamin C at a safe level.

POTATO-CHEESE STUFFED PEPPERS

6 small green peppers

Boiling water

1 1/2 teaspoons salt

4 slices bacon

3 tablespoons finely chopped onion

1/4 teaspoon minced garlic

3 cups diced cooked potatoes

1 cup diced Cheddar cheese

1/2 cup chopped celery

1/4 teaspoon black pepper

1/2 cup soft bread crumbs

Wash peppers. Cut thin slice from stem end of each and remove seeds. Place peppers in saucepan with boiling water to cover and 1 teaspoon salt. Cover, bring to boil and boil 5 minutes. Remove from water and invert to drain.

Cook bacon until lightly browned. Drain and crumble. Reserve drippings. Cook onion and garlic in 2 tablespoons drippings until tender. Add potatoes, cheese, celery, crumbled bacon, 1/2 teaspoon salt and pepper. Mix well and spoon into peppers.

Mix bread crumbs and 1 tablespoon drippings. Sprinkle over tops of peppers and place in casserole. Cover and bake at 350 degrees 30 minutes or until tender. Uncover and bake 10 minutes longer to brown crumbs. Makes 6 servings.

PER SERVING: 299 calories; 10 grams protein; 18 grams carbohydrate; 21 grams fat; 868 milligrams sodium; 469 milligrams potassium.

USRDA

Protein 16% Riboflavin 13% Vitamin A 13% Niacin 09% Vitamin C 181% Calcium 20% Thiamine 15% Iron 09%

PORK-STUFFED PEPPERS

1 1/2 pounds ground pork

1 1/2 teaspoons salt

1/8 teaspoon black pepper

1 (10 3/4-ounce) can cream of celery soup

1 (7-ounce) can whole kernel corn, drained

1 medium onion, finely chopped

3 large green peppers

6 tomato slices, cut 1/4-inch thick

1/4 cup grated Parmesan cheese

Lightly brown ground pork in large skillet. Pour off drippings. Sprinkle 1 teaspoon salt and the pepper over meat. Add soup, corn and onion. Cook slowly 10 to 12 minutes, stirring occasionally.

Cut green peppers in half lengthwise and remove membrane and seeds. Cook in boiling salted water 2 minutes. Invert and drain. Fill pepper halves with meat mixture and place on wire rack in roasting pan. Bake at 350 degrees 15 minutes. Sprinkle remaining 1/2 teaspoon salt on both sides of tomato slices and place on top of stuffed peppers. Sprinkle with Parmesan cheese and bake 15 minutes longer. Makes 6 servings.

PER SERVING: 433 calories; 22 grams protein; 17 grams carbohydrate; 31 grams fat; 929 milligrams sodium; 589 milligrams potassium.

USRDA

Protein 34% Riboflavin 21% Vitamin A 17% Niacin 30% Vitamin C 146% Calcium 09% Thiamine 64% Iron 21%

SKILLET QUICK STUFFED PEPPERS

1/2 pound skinless pork sausage links, chopped

1 small onion, chopped

1 1/2 cups quick-cooking rice

1 teaspoon salt

1 (6-ounce) can tomato paste

3 cups water

3 medium green peppers

1/2 teaspoon dry basil leaves

1 cup shredded Cheddar cheese

Brown sausage and onion in large skillet until onion is tender. Stir in rice, 1/2 teaspoon salt, 1/2 can tomato paste and 2 cups water. Mix thoroughly. Bring to boil, stirring. Cover and remove from heat. Let stand 7 minutes.

Cut peppers in halves lengthwise and remove stems and seeds. Immerse in pan of boiling water. Cover and let stand 5 minutes off heat. Drain.

Fill peppers with sausage and rice mixture. Add remaining 1/2 can tomato paste, basil, 1/2 teaspoon salt and 1 cup water to skillet and mix. Arrange stuffed pepper halves in sauce. Top each with cheese. Cover and simmer 10 to 15 minutes, basting once or twice. Makes 6 servings.

PER SERVING: 429 calories; 16 grams protein; 48 grams carbohydrate; 19 grams fat; 828 milligrams sodium; 529 milligrams potassium.

USRDA

Protein 25% Riboflavin 18% Vitamin A 28% Niacin 19% Vitamin C 105% Calcium 22% Thiamine 36% Iron 20%

CREOLE STUFFED PEPPERS

6 large green peppers

1/2 cup chopped onion

1 tablespoon unsalted butter

2 cups diced tomatoes

2 cups sliced okra

2 cups fresh corn kernels

1/8 teaspoon black pepper

Cut slice off top of each pepper. Remove seeds and parboil in covered saucepan 5 minutes. Drain and cool.

Saute onion in butter. Add tomatoes, okra, corn and pepper and cook until thickened. Fill peppers with cooked mixture. Place in greased baking dish. Bake at 350 degrees 30 minutes or until done. Makes 6 servings.

PER SERVING: 125 calories; 5 grams protein; 24 grams carbohydrate; 3 grams fat; 25 milligrams sodium; 646 milligrams potassium.

USRDA

Protein 08% Riboflavin 16% Vitamin A 31% Niacin 11% Vitamin C 392% Calcium 06% Thiamine 18% Iron 11%

CURRIED TUNA PEPPERS

3 medium green peppers

2 (6 1/2-ounce) cans tuna

2 eggs, lightly beaten

1/3 cup soft bread crumbs

1 tablespoon grated onion

1/4 cup melted butter

2 tablespoons lemon juice

Dash cayenne pepper

1 teaspoon curry powder

1/4 teaspoon salt

1/4 cup dry bread crumbs

Cut peppers in half lengthwise and remove seeds. Cover with boiling water and boil 5 minutes. Drain and set aside.

Drain and flake tuna and mix with eggs, soft bread crumbs, onion, 2 tablespoons melted butter, lemon juice, cayenne pepper, curry powder and salt. Fill pepper halves with tuna mixture, cover with dry bread crumbs and drizzle with remaining butter. Bake at 400 degrees 10 minutes, or until heated through. Makes 6 servings.

PER SERVING: 306 calories; 18 grams protein; 7 grams carbohydrate; 23 grams fat; 743 milligrams sodium; 307 milligrams potassium.

USRDA

Protein 28% Riboflavin 09% Vitamin A 14% Niacin 34% Vitamin C 83% Calcium 03% Thiamine 07% Iron 09%