Hit a high C with vitamin-packed bell peppers.

1. Spicy Braised Peppers and Eggs

This vibrant breakfast gets a double dose of cancer-fighting lycopene from red peppers and tomatoes. Yogurt provides calcium and probiotics. Thinly slice 2 bell peppers and ½ small onion. In a large straight- sided skillet, heat 3 tablespoons extra-virgin olive oil, 1 teaspoon cumin seeds (or 1/4 teaspoon ground cumin), 2 smashed garlic cloves, and 1 sliced Fresno chile over medium-high until fragrant, 1 minute. Add peppers and onion; season with kosher salt and freshly ground pepper and cook, stirring occasionally, until golden brown, 5 to 6 minutes. Stir in 2 cups halved cherry tomatoes and 3/4 cup water; season. Bring to a boil, then reduce heat and simmer, covered, until tomatoes burst and peppers are tender, about 10 minutes. Uncover and simmer until liquid has reduced slightly, 3 to 4 minutes more. Make 4 indentations in mixture with the back of a spoon; crack in 4 large eggs. Season with salt and cover; cook until eggs are just set, 3 to 4 minutes. Remove from heat; sprinkle with fresh herbs, such as mint and cilantro. Serve over Greek yogurt.

ACTIVE TIME: 20 MIN. | TOTAL TIME: 35 MIN. | SERVES: 4

2. Beans-and-Greens-Stuffed Peppers

“Iron, especially from plant-based sources, is more readily absorbed by your body when enjoyed with foods high in vitamin C,” says Feller. You can replace the chard with other dark leafy greens, such as kale, in this vegetarian main. Roughly chop leaves of 1 pound Swiss chard; thinly slice stems. In a large skillet, heat 1 tablespoon extra-virgin olive oil over medium-high. Add 2 minced garlic cloves and chard stems; season with kosher salt and freshly ground pepper. Cook, stirring, until fragrant, 1 minute. Add 1/4 cup water; cover and cook until stems are tender, 5 minutes. Uncover; stir in chard leaves, a 15-ounce can of white beans (drained and rinsed), 1/4 cup grated Parmigiano-Reggiano, and 1 teaspoon red-wine vinegar. Remove from heat. Preheat broiler, with rack 6 inches from heating element. Halve 4 small bell peppers lengthwise; scoop out seeds. Place on a baking sheet, drizzle with oil, and season. Broil, cut-sides down, until tender and charred in places, 10 to 12 minutes. Remove from oven; stuff, cut-sides up, with bean mixture. Sprinkle 3/4 cup grated fontina over tops. Broil until cheese is melted, 1 to 2 minutes; serve.

ACTIVE TIME: 25 MIN. | TOTAL TIME: 35 MIN. | SERVES: 4

3. No-Mayo Mediterranean Tuna Salad

In this light but filling lunch, crunchy raw vegetables increase the nutrients and reduce the calories.

Drain a 5-ounce can of albacore tuna in water and place in a bowl; flake with a fork. Add 1 cup finely chopped bell pepper, 2 tablespoons each extra-virgin olive oil and fresh lemon juice, 1 teaspoon grainy mustard, 3 tablespoons chopped capers, and ½ cup chopped fresh parsley leaves. Season with kosher salt and freshly ground pepper. Serve with dressed escarole, sliced cucumbers, and crackers.

ACTIVE/TOTAL TIME: 15 MIN. | SERVES: 1

IN PR AISE OF MINIS

Don’t let their cuteness fool you: Pint-size peppers deliver the same health benefits as the big guys. Look for them in the produce section of the grocery store, near the other packaged items. Rinse them when you get home, then enjoy them dunked in hummus, threaded on kebabs, or as easy snacks on the go— they’re the perfect size for little palms, too.

| MARTHA’S MOVE |

To give little peppers even more punch, Martha quick-pickles them. The how-to: Bring 1 cup unseasoned rice vinegar, ¾ cup water, 2 tablespoons sugar, and 1½ teaspoons kosher salt (we use Diamond Crystal) to a boil; let cool completely. Pack 8 ounces washed mini peppers tightly into a clean canning jar and pour brine over top to cover. Refrigerate, covered, at least 24 hours and up to 1 month. Serve on sandwiches, or as part of an antipasto plate.