We know how important vegetables are for overall health. They provide minerals, vitamins, antioxidants and fiber. A new study published in the The ISME Journal, found that the monosaccharide sugar, sulfoquinovose, a sulfonic acid derivitave of glucose, works with a bacteria in the gut to produce hydrogen sulfide. In low doses, hydrogen sulfide in the intestinal lining has an anti-inflammatory effect. In very large doses, found in high meat diets, it can have a negative effect. This study utilized  human fecal microcosms and mono- and co-cultures to determine the effects on the bacteria and sulfoquinovose in our gut lining and evidence for their importance for the microbial processes in the gut. They were able to show that ” the use sulfoquinovose to promote the growth of very specific gut bacteria that are an important component of our gut microbiome. We now also know that these bacteria in turn produce the contradictory hydrogen sulfide from it”. They were also able to show that sulfoquinovose “is an exclusive substrate for only a few gut microorganisms, particularly the abundant E. rectale. The concept of exclusive nutrient access promises sulfoquinovose dosage-dependent control over the abundances and activities of these bacteria that are generally associated with a positive impact on human health.”. This also means that sulfoquinovose may be able to be used as a dose dependant prebiotic. Prebiotics are compounds found in foods that promote the beneficial activity of microorganisms which can improve the microbiome. This study primarily focused on spinach, dark leafy greens, algae and green onions.

Our microbiome is vitally important to our overall health by controlling digestion and immune function. Eating a more plant based diet, has been shown to improve general gut and heart health, so make sure to eat some greens every day!

 

 

Recipe Summary

Total: 1 hr

Servings: 6

Ingredients

 

Peppers

• 3 medium red bell peppers
   
• 1 tablespoon extra-virgin olive oil
   
• ¼ teaspoon salt
   
• Freshly ground pepper, to taste
   

Filling

• 8 ounces kale, (6 cups lightly packed), trimmed 
   
• 1 tablespoon extra-virgin olive oil
   
• 1 medium onion, chopped
   
• ½ cup chopped red bell pepper 
   
• 2 cloves garlic, minced
   
• 3/4 cup cooked short-grain brown rice, (see Tip)
   
• ½ cup freshly grated Parmesan cheese 
   
• 1/4 cup toasted pine nuts, divided (see Tip)
   
• 1 tablespoon lemon juice
   
• ¼ teaspoon salt
   
• Freshly ground pepper, to taste
   

 

Directions

Instructions Checklist

• Step 1

  To prepare peppers: Preheat oven to 400 degrees F. Halve peppers lengthwise through the stems, leaving them attached. Remove the seeds. Lightly brush the peppers outside and inside with oil; sprinkle the insides with salt and pepper. Place, cut-side down, in a 9-by-13-inch baking dish. Bake until peppers are just tender, 10 to 15 minutes. Let cool slightly. Turn cut-side up.

• Step 2

  To prepare filling: Bring 2 cups salted water to a boil in a large wide pan. Stir in kale, cover and cook until tender, 10 to 12 minutes. Drain, rinse under cold water; squeeze dry. Finely chop.

• Step 3

  Heat oil in a large nonstick skillet over medium heat. Add onion and chopped bell pepper; cook, stirring often, until onion is golden, 6 to 8 minutes. Add garlic and cook, stirring, for 30 seconds. Stir in the kale. Remove from the heat and let cool slightly. Stir in rice, Parmesan, 2 tablespoons pine nuts and lemon juice. Season with salt and pepper. Divide the filling among the pepper halves. Sprinkle with the remaining 2 tablespoons pine nuts.

• Step 4

  Add 2 tablespoons water to the baking dish. Cover the peppers with foil and bake until heated through, 15 to 20 minutes. Uncover and bake for 5 minutes more. Serve hot.

Tips

Make Ahead Tip: Prepare through step 3, cover and refrigerate for up to 2 days.

Tips: To cook brown rice: Place 1 cup brown rice, 21/2 cups water and a pinch of salt, if desired, in a medium saucepan; bring to a simmer. Cover; cook over low heat until rice is tender and most of the liquid has been absorbed, 45 to 50 minutes. Makes 3 cups.

To toast pine nuts: Heat a small dry skillet over medium-low heat. Add pine nuts and cook, stirring constantly, until golden and fragrant, 2 to 3 minutes. (Or spread in a small baking pan and bake at 400°F for about 5 minutes.)

Nutrition Facts

Per Serving:

 

176 calories; protein 5g; carbohydrates 16.2g; dietary fiber 3.2g; sugars 4.4g; fat 10.8g; saturated fat 2g; cholesterol 5.7mg; vitamin a iu 7725IU; vitamin c 110.8mg; folate 45.5mcg; calcium 100.2mg; iron 1.2mg; magnesium 45.1mg; potassium 340.5mg; sodium 327.4mg; thiamin 0.1mg.