Garbanzorizo Taco with Roasted Poblano Cayenne Salsa

I am absolutely in love with this new creation!  It is very satisfying, hearty and healthy.  The garbanzo beans have the perfect texture for tacos and the liquid smoke gives it that, I don’t want to say meaty flavor but I will.


Have you ever had soyrizo?  It has a special place in my heart.  I was only 106 pounds when I moved back to L.A from Hood River Oregon.  I am 5 ft. 3 in. and I was verging on looking anorexic.  Don’t get me wrong, I wasn’t anorexic but I was way too skinny.  I had been mildly depressed for the prior 3 years because my heart was no longer in Oregon, it was longing for my roots and friends in L.A.  My diet at the time was a big cup of espresso with half and half for breakfast, a green drink for lunch and a frozen Amy’s dinner or a can of Muir Glen soup for dinner. In a feeble attempt to be healthy, I would top the soup or Amy’s dinner with nutritional yeast and a handful of prepackaged arugula.

I rented a room from my friend Brian when I first moved back to L.A.  His friend Beto had rented the same room prior to me and he would stay with us every time he visited L.A.  Both Brian and Beto were on a mission to put some weight on me.  They both are really good cooks and they would make amazing pinto beans.  Each of them had their own way of cooking them and we ate them regularly. One day, Beto brought over some soyrizo because he knows I’m a vegetarian.  He cooked it up, wrapped it in a tortilla with some homemade beans and sour cream.  Needless to say, I inhaled it!  From that day forward, I craved soyrizo.  Unfortunately, I later found out that I have a soy allergy so I haven’t eaten soyrizo for the last couple years.  Lately, I have been craving soyrizo and I decided to develop a recipe, minus the soy, that would come as close as possible to the original.  The garbanzo beans work really well for this and it’s not as greasy as soyrizo.  So far, I have used it in tacos, burritos and tostadas and am super excited that I now have this new incarnation in my life!


These are great with a Mexican beer of your choice or a Pinot Noir for a red wine and a Albernino or Cava for a white wine.


Recipe: 8 – 10 servings
  • 3/4 Cups Dried Chickpeas uncooked – soaked 12 hours or more – (1 1/2 Cups cooked) – minced in food processor
  • 1/4 Cup Sun-dried Tomatoes – minced with chickpeas
  • 1 Tablespoons  Extra Virgin Olive Oil
  • 1/4 White Onion – minced
  • 2 Cloves Garlic – minced
  • 1/4 Cup + 2 Tablespoons Extra Virgin Olive Oil
  • 2 Tablespoon Water
  • 1/2 Teaspoon Liquid Smoke
  • 1 1/2 Teaspoons Apple Cider Vinegar
  • 1 Tablespoon + 1 1/2 Teaspoons Ancho Chili Powder (you can use already ground Ancho or grind your own in a coffee grinder
  • 1 1/2 Teaspoons Paprika
  • 1 Teaspoon Sea Salt
  • 1/2 Teaspoon Hot paprika
  • 1/2 Teaspoon Chili Pepper Flakes
  • 1/2 Teaspoon Onion Powder
  • 1/2 Teaspoon Dried Oregano
  • 1/4 Teaspoon Coriander Powder
  • 1/4 Teaspoon Cumin Powder
  • 1/4 Teaspoon Black Pepper
  • 1/8 Teaspoon Cloves
  • 1 Cup Lettuce
  • 2 Yellow Tomato – diced
  • 8 Radish – thinly sliced
  • 1/2 Cup Red Cabbage – minced
Garnish options
  • Cilantro
  • Limes
  • Sour Cream (optional)
  • Queso Fresco (optional)
  • Corn Chips – for the remaining salsa  (I served it with blue corn and kale/yellow corn chips)


 Soak garbanzo beans overnight for at least 12 hours.  I like to make the salsa the day before but you can make it the same day.

Rinse and dry the garbanzos, then add the garbanzo beans and sun dried tomatoes to a food processor.  (I don’t suggest canned garbanzo beans because they are soaked and cooked, which will make a different texture and flavor.)  Turn on and process until a fine crumble. Set aside.

Mix all ingredients the together for the sauce.  Set aside.

Add the onions to a straight sided pan with 2 tablespoons of olive oil and sauté on medium-low heat for 5 minutes, add the garlic and continue cooking for 5– 7 more minutes until the garlic starts to brown.

While onions are cooking, prepare the lettuce, tomatoes, radish and cabbage and anything else you want to put in your taco.

When the garlic is golden, add the garbanzo mix and the sauce to the pan and cook on medium low heat.  You have to stir the whole time, for about 10 – 15 minutes. It will stick together at first and then slowly turn into a fine crumble. Just keep smashing down any clumps.  A thin layer will stick to the pan just like the soyrizo but it’s totally fine, it won’t burn.


 This salsa is perfect for these tacos.  It is medium hot with wonderful flavors from the roasted poblano peppers.


 Salsa recipe: Approx. 3 cups

  • 5 Large Tomatoes or 3 Pounds – blanched
  • 1/2 Onion – blanched
  • 3 Small or 1/2 pound Poblano Peppers – roasted
    5 Fresh Cayenne Peppers, or 2 Habanero – roasted
  • 1 Garlic Clove
  • 1 Jalapeno – (optional) – stem removed – cut into 4 or 5 peices
  • 3 Tablespoons Lime Juice – fresh squeezed
  • 1 Tablespoon Extra Virgin Olive Oil
  • 2 Teaspoons Sea Salt
  • 1 Cup Cilantro – leaves – packed


Add the tomatoes, onion and water to a large pot, then blanch.

While waiting for the water to boil, roast the cayenne/habanero peppers under the broiler for 3 minutes on one side, then flip the peppers over and roast for 2 more minutes. (keep an eye on them) Remove stems and seeds.  (Wear gloves while handling the peppers to prevent the oils from burning your skin.)

Put the poblano, cayenne/habanero, garlic, jalapeno, lime juice, olive oil and salt in the food processor and pulse until as smooth as can be.

Add the onion then pulse until roughly chopped.

Add the tomatoes and cilantro then blend until desired texture.


 Health benefits:

Garbanzo beans are are super high in protein and extremely high in fiber, just one cup provides 50% of the Daily Value.  Because of the fiber they are great for your heart, lowering blood cholesterol levels and the risk of heart attack as well as help prevent constipation and digestive disorders.  Just one cup provides 84.5% of the daily value of manganese, which is a antioxidant that acts as a monitor of the free radicals in the body.  If you are low in energy the high iron content will help and will transports oxygen from the lungs to all the cells in the body.  They also help to balance blood sugar levels while providing steady, slow-burning energy. Garbanzo beans are helpful for weight loss as they keep you full longer.

Poblano Peppers are extremely high in vitamin C; just one pepper has 95% of your daily value.  They are great for your immune system and help to reduce inflammation like in arthritis and asthma. They contain lycopene a powerful antioxidant, giving many fruits and vegetables their color, especially tomatoes, which is great for the prevention of cancers in the bladder, prostate, cervix and pancreas. They are also helpful with increasing oxygen so the body can burn more calories 20 minutes after eating peppers.  They’re also full of vitamin A, vitamin K, and potassium.

Black Rice Salad with Roasted Habanero Pesto Vinaigrette

This is a very unique and satisfying salad to say the least.   The habanero in the pesto provide the heat, the black rice gives it a satisfying appeal and the vegetables provide a quality of freshness.  This salad is great either cold or heated up.


I’m sure the most of you can tell by now that I am absolutely obsessed with pesto.  I love pesto whether it’s a sweet, salty, spicy or herbal.  Growing up, my mom would make large batches of basil walnut pesto using basil that she grew herself.  She still makes it to this day and even freezes some of it so that she can have it year round.  She also makes a mean vegan pesto recipe that I plan to post sometime in the near future.  Back when I had my restaurant, I offered my mom’s basil walnut pesto along with a mini baguette from a great local baker in Hood River.  The customers loved it so much that we would run out of it almost daily.  I often experimented with unique kinds of pesto at my restaurant and I would add the winners to the specials menu board.  One of these winners was the Gorgonzola Cilantro and Toasted Hazelnut Pesto.

Adding different kinds of pesto to salads gives them an extra umphh along with the “I can’t stop eating this” feeling.  I plan to continue experimenting with many more kinds of pesto and will post the successes, so be sure to check back.


You will want a crisp white wine to cut through the pesto.  I have enjoyed this salad with a Verdejo and a Sauvignon Blanc.  It would also work well with a Riesling.


Recipe: 8 to 10 servings

  • 1 Recipe Roasted Habanero Pesto – (recipe below)
  • 1 Recipe Black Rice – (recipe below)
  • 1 Fresh Corn Cob – cut off the cob
  • 1 Head Kale  (about 7 cups) – washed – de-ribbed – thinly sliced
  • 2 Cups Radish – thinly sliced
  • 2 Tomatoes (about 2 cups) –  wedged or diced
  • 1/4 Small Red Onion – thinly sliced or minced
  • 1/2 Cup Cilantro – roughly chopped
  • 1 Cup Forbidden Black Rice
  • 1 3/4 Cups Filtered Water
  • 1 Garlic Clove (Optional)
  • 1/2 Teaspoon Sea Salt
Roasted Habanero Pesto Vinaigrette
  • 2 – 3  Fresh Habanero Peppers
  • 1  1/4 Cup Manchego Cheese – shredded – packed
  • 1 Cup Raw Walnuts
  • 1/2 Tablespoons Extra Virgin Olive Oil
  • 3 1/2 Tablespoons Fresh Squeezed Lemon Juice
  • 1 1/2 Tablespoons Champagne Vinegar
  • 1 Clove Garlic
  • 1 Teaspoon Sea Salt


Rice & Corn

Measure rice and water and put into a small sauce pan preferably with a glass lid.

Add the garlic and salt then cover and bring to a boil on high heat then reduce to simmer in-between medium-low and low for 30 – 40 minute.  Check at 30 minutes, if you still see a bit of liquid cook for 5 – 10 more minutes.  Or until water is gone.  Turn off the heat and let the rice sit for 5 more minutes.  Put the cut corn into a large bowl and when the rice has sat for the 5 minutes dump it onto the corn.  This will cook the corn perfectly.


To roast the habanero peppers turn the oven on to broil and lined them in the center or the baking sheet so they are directly under the broiler.

 Place the baking sheet on top shelf of oven for about 3 – 4 minutes and flip for about 1 minute checking on them the whole time.  You want them to be a bit burnt but not completely.

Then remove stem and seeds and put everything in a food processor or blender and puree.  Make sure to wear gloves!


Wash the kale and tear off main rib by holding the end of the stem and sliding off the leaves, dry, then chop into thin strips.

Pick off cilantro leaves and measure.  Add the radish, bell pepper, tomatoes, onion and cilantro.  Mix everything together well.  Add more salt if needed.


Health benefits:

Black rice contains a high amount of anthocyanin like blood oranges.  The research has found that just a spoonful of black rice coating “bran” has more anthocyanin antioxidants than in a spoonful of blueberries, less sugar, more fiber and vitamin E antioxidants.  It is valuable for reducing inflammation and for its anti-aging properties. It is also for high blood pressure, heart disease, diabetes and cancer and helps protect the nervous system from degeneration.

Roasted Carrot and Red Lentil Soup with Carrot Top Pesto

This is a beautiful silky smooth fall inspired soup with a bit of added texture from the carrot top pesto.  The roasted carrots mixed with the red lentils are a harmonious blend.  It is a delightful soup all on its own or with the addition of the carrot top pesto, which adds another facet of savory flavors.


It has really started to feel like fall around here with the cold air of the mornings and nights.  Growing up in L.A., there is really no such thing as fall.  Not like when I lived in Oregon with all the outstanding vibrant fall colors and crisp cold air.  Fall in Northern California isn’t like Oregon but it’s a little more colorful than L.A.  Now is the time to enjoy a nice warm bowl of soup, curled up on the couch with a cozy blanket by the fireplace.

 Fall represents a time of letting go, releasing the old and embrace the new.  Fall is truly a time of transition. As the leaves fall off the trees, they bare their branches to remind us how all things in life come and go.

 This is the perfect healthy soup to start off the fall season.  The carrot and carrot tops both contain antioxidants, which helps to keep colds away.  The carrot tops provide chlorophyll and more than 6 times the vitamin C than the carrots themselves.  Together they are even more nutritious than on their own.


I like a dry Rosé wine with this soup but it’s also good with a Pinot Gris or hot cup of tea.


Recipe: 8 to 10 servings

  • 7 to 8 (2 pounds)  Carrots
  • 1 to 2 Tablespoons Extra Virgin Olive Oil
  • 2 Cups Dried Red Lentils
  • 1/2 White Onion – diced
  • 2 Garlic Cloves – minced
  • 2 Vegetable Bouillon Cubes
  • 1/3 Cup Dry White Wine
  • 10 Cups Filtered Water
  • 1/2 Teaspoon Dried Thyme or 1 Teaspoon Fresh
  • 2 Tablespoons Fresh Squeezed Lemon Juice
  • 1 Tablespoons Sea Salt
Carrot Top Pesto
  •  1 1/2 Cups Carrot Tops
  • 1/2 Cup Fresh Basil
  • 3/4 Cup Raw Walnuts
  • 3/4 Cup Aged Asiago Cheese
  • 1/2 Cup Extra Virgin Olive Oil
  • 2 Clove Garlic
  • 1 Tablespoon Fresh Squeezed Lemon Juice
  • 1/2 Teaspoon Sea salt


Preheat oven to 375
Cut the ends off the carrots and cut into 1 inch pieces.
Spread the carrots out on a baking sheet and pour a tablespoon of olive oil over the carrots, lightly sprinkle with salt and toss to evenly coat.  Roast for 30 – 40 minutes, until the carrots are cooked through and starting to caramelize.
 Wash the carrot tops and dry them, shred the cheese and measure all the ingredients, then puree in a food processor or blender.  Set aside.

Add the onions to a 5 1/2 quart pot with the olive oil and saute on medium-low heat for 5 minutes, add the garlic and continue cooking for 5 – 7 more minutes until the garlic starts to brown.

Add the white wine and bouillon cubes, mash the bouillon, cook until wine is reduced and syrupy.

Measure, sort and rinse lentils until water runs clear. Add lentils and water, bring to a boil then reduce to medium low heat.  Skim off the starch and cook until lentils are soft.  (about 15 – 20 minutes)

Add the lentils and carrots to a food processor or blender and puree in 2 to 3 batches. Or use an immersion blender right in the pot.


 Health benefits:

Carrots contain beta-carotene that is then converted into vitamin A in your liver and helps restore vision. They lower the risk of coronary heart disease and are high in antioxidants that help in cancer prevention. They may also help with blood sugar regulation, delay the effects of aging, and improve the immune system.

Carrot tops are very healing and can help rid the body of toxins due to their antiseptic, diuretic and stimulating properties.  They are full of chlorophyll, antioxidants, vitamins, minerals, and trace elements, especially Vitamin K, potassium and they contain 6 times more Vitamin C than the carrot themselves.

Roasted Vegetable Salad with Feta Vinaigrette

This is a colorful and vibrant salad with outstanding mouthwatering flavors!  The roasted vegetables add a sweet component that is balanced by the saltiness of the feta.  The cilantro provides freshness while the jalapeno adds a nice touch of heat!  This salad is very versatile; you can add it to quinoa, rice, kale, romaine or have it with crusty bread.


This weekend, Robby and I went to the Boulder Creek Harvest Festival to watch our friend’s bands play.  Our friend Alison plays in an all girl bluegrass band called “Sugar by the Pound“. How cute is that name?! And Alison’s husbands band “Rollin Hazards” also played, which sadly we only caught the last few songs. We also met up with our friend Erin and her cutest little boy Taj. Some time later, a few of us went to Alison and Ander’s house to have some wine and conversation in their backyard.  Erin invited Robby and I over for a super amazing impromptu dinner that she whipped up.  We always have a great time with them and feel very blessed to have such awesome friends!


The light blue dishes in this photo were a birthday gift from Erin.  I love them in this photo; they work perfectly for this rustic salad!

Roasted-Vegetable Salad with-a-Feta-Vinaigrette

This salad is perfect for crisp white wine like a dry Gewurztraminer, Sauvignon blanc, white Rioja or a Rueda.

Roasted-Vegetable Salad with-Feta-Vinaigrette

Recipe: 4 servings
  • 2 Fresh Corn Cobs – roasted – 35  minutes – cut the kernels off the cobs
  • 2 Small Red Peppers  – roasted – 35 minutes – cut in strips
  • 1 Red Onion – quarter inch round slices – roasted – 30 minutes
  • 2 Baskets Cherry Tomatoes – roasted  – 10 – 15  minutes
  •  2 Jalapeno – thinly sliced and quartered or minced
  • 1/2 Cup Feta Cheese – crumbled
  • 1/2 Cup Cilantro – roughly chopped
Feta Vinaigrette – 1 Cup
  • 1 Cloves Garlic
  • 1/4 Cup Sheep Feta Cheese
  • 1/2 Cup Extra Virgin Olive Oil
  • 2 Tablespoon White Balsamic Vinegar
  • 2 Tablespoon Champagne Vinegar
  • 1 1/2 Teaspoon Fresh Squeezed Lemon Juice
  • 1/2 Teaspoon Dijon Mustard
  • 1/4  Teaspoon Sea Salt
  • 1/8 Teaspoon Black Pepper



Add garlic to a food processor or blender and mince.  Measure and add all other ingredients and blend well.


Preheat the oven to 400 degrees

 Pierce the bell pepper with a knife and place it on a parchment lined baking sheet along with the corn. Place the baking sheet into the oven on the middle rack for 40 minutes.  Put the timer on for 5 minutes then after the timer rings, add the onions to the baking sheet, turn the pepper and the corn over and roast for an additional 15 minutes. After 15 minutes, add the tomatoes to the baking sheet and roast everything for 10 to 15 additional minutes.  Let everything except the pepper cool.

 Steam the pepper by placing in a covered dish or paper bag folded closed for 10 minutes.  Once the steaming is complete, peel the skin off the pepper and remove the stem and seeds, then slice into thin strips and add to a bowl.

When cooled, cut the corn and add to the bowl.  Either cut the onion rounds into quarters or just separate the rings and add to a bowl. Add the tomatoes, feta and jalapeno and mix as well.  Add vinaigrette and cilantro to individual salads.


Health benefits:

Tomatoes are great for the heart due to the extreme antioxidant support, niacin, folate and vitamin B6 that help the reduction of heart disease.  They are also high in vitamins A, C, K and potassium.  The choline in tomatoes helps assist the absorption of fat and reduces chronic inflammation.  It also helps with sleep, muscle movement, learning and memory.  Tomatoes are high in Lycopene the antioxidant that gives tomatoes their red color.  Cooking tomatoes breaks down the cell walls, which helps to release the lycopene and is better absorbed by the body with a little bit of fat like olive oil.  The Zea-xanthin in them helps filtering harmful ultra-violet rays, which protect eyes from “age-related macular disease.”  They are also a powerful blood purifier and great for skin and bone health.

Red Bell Peppers are matured green bell peppers and have more nutrition as they mature.  They are super high in vitamin A which helps to support healthy eyesight, especially night vision and are extremely high in vitamin C, so much so they have twice as much as an orange which makes it really good for the skin.  Red peppers are one of the highest veggies in lycopene, and have been successfully tested in the prevention of many cancers.  They have a good source of the antioxidant mineral manganese and B-complex and vitamin E.  They help reduces ‘bad’ cholesterol, helps controls diabetes and helps reduce pain.  They are also a good source of fiber, folate, vitamin K, molybdenum and manganese.

Onions are part of the Allium family like scallions, shallots and leeks.  Consuming onions daily can help increase bone density, remove bad cholesterol and are helpful with insomnia or sleeping disorders. They contain vitamin C and the phytochemicals called flavonoids that improves the absorption of Vitamin C, which improves blood vessels and reduces inflammation.  They have the mineral chromium in them that helps with low blood sugar by helping the cells respond to insulin.  The anti-inflammatory antioxidant called quercetin that is present may be helpful with conditions like arthritis.  Onions help release digestive juices, which improves the digestive system.  They also contain calcium, iron and B complex and have antibiotic, antiseptic, antimicrobial and carminative properties.

Cilantro Jalapeno Vinaigrette Potato Salad

It may be fall, but it still feels like potato salad season to me.  This salad has all the wonderful flavors of Mexico.   It has heat from the jalapeños, sweetness from the corn, creaminess from the cheese and crunchiness from the onions.  It is great served on top of lettuce with some corn chips, heated up for breakfast or simply served cold.


A few years back I went to Playa del Carmen Mexico with my friends Beto and Brian.  We stayed at our friend Joanna’s Spanish style house.  It was such a beautiful house with classic Spanish tile floors and rustic furniture.  Each morning I drank my coffee on the back porch and was visited by a group of Coatimundi (also known as Ring-Tailed Coati).  They would come by looking for handouts.  I had never seen or heard of them before and I couldn’t get over how cute they were.  They are from the raccoon family and seemed to be very curious and playful.  When I returned home, I started a pastel painting of the little guy below but have yet to finish it.  I think it’s time to have a bowl of this potato salad and finish this painting!


Aren’t they the cutest?!


I had a glass of white Rioja with this potato salad but it is also great with a Mexican beer.


Recipe: 8 – 10 servings

  • 1 Cup Cilantro Jalapeno Vinaigrette  – or to taste – recipe below
  • 2 1/2 Pounds Yellow Potatoes – 1/2 inch cubes
  • 2 Tablespoons White Vinegar
  • 1 Fresh Corn Cob – removed from cob
  • 1 1/2 Teaspoon Sea Salt – or to taste
  • 3/4 Cup Cilantro – leaves – whole or chopped
  • 1 – 2 Jalapeno – thinly sliced or minced
  • 1/4 Red Onion – Thinly sliced or minced
  • 1  Poblano – roasted – diced
  • 5 oz. Queso Fresco – crumbled
  • 1 – 2 Avocado – cubed

Vinaigrette – there will be leftover dressing in case you prefer more.

  • 2 Cups Cilantro Leaves – packed
  • 1 – 2 Jalapeno Pepper – sliced
  • 1 Cup Extra Virgin Olive Oil
  • 1/2 Cup White Wine Vinegar
  • 1 Teaspoon Dijon Mustard
  • 3 Tablespoons Fresh Squeezed Lime Juice
  • 1 Clove Garlic
  • 1/2 Teaspoon Sea Salt or to taste
Serve with tortilla chips

Potatoes & Corn

Dice the potatoes into half inch chunks and put in a large pot covered in water.   Add the vinegar and bring to a boil then reduce heat to medium high heat.  Cook for 20 to 30 minutes or until opaque and soft.   Make sure and check on them in about 10 minutes, you don’t want mushy potatoes or to hard.  The best way is to taste them.

Put the cut corn into a large bowl.

When the potatoes are done, pour into a colander, drain and then dump them on the corn.  This will cook the corn perfectly.  While the potatoes are cooking make the vinaigrette and roast the poblano.

Vinaigrette (can be made the day ahead)
Add oil, vinegar, mustard, lime juice, and salt in the bowl of a food processor or blender.  Turn on and blend well.  Next, remove the stem and add the jalapeno (if you want it milder, remove the seeds).  Add the cilantro and puree.  Mince or garlic press the garlic and stir in.  Set aside.

Roasted Pepper

Roast the poblano on the stovetop on medium high heat.  A gas stove is best but it also work on an electric stove.

Char the poblano on all sides, turning with tongs.  When good and charred, steam for 10 minutes in a covered dish or a paper bag rolled shut so the steam won’t escape.

Take a paper towel and rub off the char.  It’s ok to leave a little of the char.  Slice in half and remove the seeds and stems. Dice and set aside.

The rest

When the potatoes have cooled add the cup of vinaigrette and salt, then stir carefully.

Add the cilantro, jalapeno, onion, poblano and cheese then stir.   Top with avocado.


Health benefits:

Yellow Potatoes – Yukon gold’s content of potassium is higher than many foods and can help reduce the risk of hypertension and stroke. They have twice the amount of vitamin C as a Russet, which helps protects your cells from free-radical damage. Yukon’s are rich in B6 and antioxidant properties. It has a bit of Iron but the C helps the body absorb it. They contain fiber that helps reduces cholesterol, stabilizes blood sugar, helps prevent constipation and aids in weight loss.

Cilantro is an extreme anti-oxidant immune-booster that helps detoxify the body by loosening them from the tissue, binding to and pulling out toxins and heavy metals.  It helps promote a healthy liver function and is an overall digestive aid.  It is a powerful anti-inflammatory that may help symptoms of arthritis and joint pain. Cilantro can lower bad cholesterol level and increase the good cholesterol level. It also helps with insulin secretion and lowers blood sugar.  It is rich in essential oils, vitamins and is one of the richest herbal sources for vitamin K and dietary fiber.  It is also an excellent source of omega-3, omega-6 fatty acids and calcium.

Jalapeno are a rich source of vitamin C, 1 pepper provides 18 % of the daily value for men and 23 % for women. They also have a good amount of vitamin A, which helps skin and eye health.  Jalapenos contain phenols, flavonoids and capsaicinoids that help the body fight free radicals, inflammation and promote weight loss.  The bioflavinoids are powerful antioxidants and help strengthen blood vessels. They also fight nasal congestion by stimulating secretions that help clear mucus from the nose.  They contain more vitamin B6 aiding the immune system, E that protect the cells and K, which increases bone mass, than any other pepper.