■ Capsicums are one of those vegetables that quietly do a lot of heavy lifting in the kitchen.  Sweet, crunchy and incredibly versatile, they add colour and flavour to meals without overpowering other ingredients, writes nutritional therapist Paula Sharp in her fortnightly column.

At this time of year, they’re plentiful in Whakatāne and Ōpōtiki gardens, roadside stalls and local supermarkets, making them an easy seasonal choice for everyday meals.

Also known as bell peppers, capsicums come in green, red, yellow and orange varieties.

Though they all belong to the same family, their flavour and nutrient profile changes as they ripen.

Green capsicums are picked earlier and have a slightly bitter taste, while red, yellow and orange capsicums are fully ripe and naturally sweeter.

Capsicums are best known for their vitamin C content, and with good reason.

One raw red capsicum can provide more than the recommended daily intake of vitamin C, supporting immune health, wound healing and collagen production for skin and joints.

This is particularly helpful during busy periods when stress levels are higher and immune resilience matters more.

They are also rich in antioxidants, especially carotenoids such as beta-carotene, lutein and zeaxanthin.

These compounds help protect cells from oxidative stress and support eye health as we age.

The red and orange varieties are especially rich in these protective pigments.

As a nutritional therapist working with women across Whakatāne and Ōpōtiki, I often encourage clients to start with exactly these kinds of everyday foods.

Capsicums are a good example of how simple, locally grown produce can support energy, immunity and long-term health without complicated rules or expensive supplements.

Much of my work through Paula Sharp Nutrition focuses on helping women build confidence around food by understanding how small, consistent choices add up over time.

More information is available at www.paulasharpnutrition.com.

Capsicums are naturally low in calories and high in water and fibre, making them a helpful addition to meals if you’re working on weight management or blood sugar balance.

Fibre slows digestion, supports gut health and helps keep you feeling fuller for longer, while the natural sweetness satisfies without added sugar.

They also provide vitamin B6 and folate, both important for energy production, nervous system function and mood regulation.

For women, folate plays a key role in hormone balance and overall wellbeing.

Unlike chilli peppers, capsicums contain very little capsaicin, which means they’re gentle on the digestive system.

This makes them suitable for people who enjoy flavour but don’t tolerate heat well.

Roasting capsicums can make them even easier to digest, as the skin softens and the natural sugars caramelise.

Capsicums work well raw in salads, lightly sautéed, roasted, stuffed or blended into sauces.

They pair beautifully with other seasonal produce such as tomatoes, courgettes, aubergines and fresh herbs, making them a reliable staple for simple summer meals.

When buying capsicums, look for firm, glossy skins and vibrant colour.

Locally grown capsicums tend to be fresher, last longer and retain more nutrients.

Store them in the fridge crisper drawer and aim to use within a week for best flavour and texture.

Roasted Capsicum and Tomato Tray Bake
– versatile and quick

Ingredients
■ 3 capsicums (mixed colours), sliced
■ 4 ripe tomatoes, chopped
■  1 red onion, sliced
■  2 cloves garlic, crushed
■  2 Tablespoons coconut oil
■  Salt and cracked pepper
■  Fresh basil or parsley to serve

Method: Heat oven to 190°C, allow coconut oil to melt in tray.
Place capsicums, tomatoes, onion and garlic on the baking tray.
Season and toss gently. Roast for 30–35 minutes until soft and lightly caramelised. Serve as a side, tossed through pasta, or on sourdough with feta. Serves 4.

Fresh Capsicum & Avocado Salad – colourful with wow factor

Ingredients
■ 1 red capsicum, finely sliced
■ 1 yellow capsicum, finely sliced
■ 1 ripe avocado, diced
■ Juice of ½ lemon
■ 1 Tablespoon olive oil
■ Salt and pepper
■ Optional: Crumbled feta or toasted seeds

Method
Combine capsicums and avocado in a bowl.
Drizzle with lemon juice and olive oil.
Season lightly and toss just before serving.
Finish with feta or seeds if desired. Serves 2-3

■ If you’d like more seasonal nutrition tips, recipes and practical health guidance, join my free newsletter at paulasharpnutrition.com. It’s where I share evidence-based advice to help women feel informed, nourished and confident in their food choices.