Mild to hot, chili peppers are in high demand—and give food more than flavor. Flavorwise, chiles’ hot substance, capsaicin, stimulates pain receptors in your mouth. The more capsaicin, the hotter the chile. From mildest to hottest: anaheim pepper, then ancho or poblano peppers, then jalapeno or chipotle peppers, then serrano peppers, and then “hot” habaneros (Scotch bonnets).
As a phytonutrient, capsaicin may have antioxidant—cancer-fighting or heart-protective—action. Their vitamin C and beta carotene also make chilies healthful, with red chilies having more beta carotene than green ones.
To reduce the “fire” if you cook with chilies:
- Protect sensitive skin. Wear rubber gloves, or wash your hands carefully after handling chilies. Never touch your eyes or any sensitive places when you handle hot chilies.
- Remove the seeds and the inner membranes. That’s where most capsaicin resides.
- Soak chilies in cold salty water for about 60 minutes.
- Go easy. Add just a little chili pepper at a time.
- Drink milk or eat yogurt. The protein in dairy foods binds to and washes capsaicin away.
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