Blistered Shishito Peppers with Fennel-Buckwheat Sprinkle

Health Benefits of Blistered Shishito Peppers with Fennel-Buckwheat Sprinkle for the Whole Health Flexi-Plan Diet

Blistered Shishito Peppers with Fennel-Buckwheat Sprinkle is not just a delicious and unique dish but also a powerhouse of nutrition. This recipe perfectly aligns with the Whole Health Flexi-Plan diet, offering numerous health benefits from its diverse ingredients. In this article, we will delve deep into the nutritional advantages of each ingredient, providing a thorough understanding of how this dish can contribute to your overall health and well-being.

Health Benefits of Shishito Peppers

Rich in Antioxidants

Shishito peppers are packed with antioxidants, including vitamins C and A, which help combat oxidative stress in the body. These antioxidants are crucial for protecting cells from damage caused by free radicals, thus reducing the risk of chronic diseases.

Low in Calories

One of the standout features of shishito peppers is their low-calorie content. This makes them an excellent choice for those looking to maintain or lose weight while still enjoying flavorful foods.

High in Fiber

Shishito peppers provide a good amount of dietary fiber, which aids in digestion and helps maintain a healthy gut. Fiber also plays a role in regulating blood sugar levels and reducing cholesterol.

Nutritional Value of Shishito Peppers

Health Benefits of Buckwheat

Gluten-Free Grain

Buckwheat is naturally gluten-free, making it an excellent choice for those with celiac disease or gluten intolerance. It provides a nutritious alternative to wheat-based grains.

Rich in Essential Amino Acids

Buckwheat contains all nine essential amino acids, making it a complete protein. This is particularly beneficial for vegetarians and vegans seeking plant-based protein sources.

Supports Heart Health

The presence of rutin, a powerful antioxidant in buckwheat, helps strengthen blood vessels and reduce the risk of cardiovascular diseases. Additionally, its high fiber content aids in lowering cholesterol levels.

Nutritional Value of Buckwheat

Health Benefits of Fennel Seeds

Digestive Aid

Fennel seeds are well-known for their digestive benefits. They help alleviate bloating, gas, and other gastrointestinal discomforts by promoting healthy digestion and reducing inflammation in the gut.

Rich in Nutrients

Fennel seeds are a good source of dietary fiber, antioxidants, and essential vitamins such as vitamin C and B-complex vitamins. These nutrients support overall health and well-being.

Anti-Inflammatory Properties

The essential oils in fennel seeds possess anti-inflammatory properties, which can help reduce inflammation in the body, potentially lowering the risk of chronic diseases.

Nutritional Value of Fennel Seeds

Health Benefits of Sunflower Seeds

Heart Health

Sunflower seeds are rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which are beneficial for heart health. They help reduce LDL cholesterol levels and promote cardiovascular health.

High in Vitamins and Minerals

Sunflower seeds are an excellent source of vitamin E, magnesium, and selenium. Vitamin E acts as a powerful antioxidant, while magnesium and selenium support various bodily functions, including immune response and metabolic processes.

Supports Healthy Skin

The high vitamin E content in sunflower seeds promotes healthy skin by protecting it from oxidative damage and maintaining skin moisture.

Nutritional Value of Sunflower Seeds

Health Benefits of Sesame Seeds

Bone Health

Sesame seeds are an excellent source of calcium, which is essential for maintaining strong bones and teeth. Regular consumption can help prevent bone-related disorders such as osteoporosis.

Rich in Healthy Fats

Sesame seeds are packed with healthy fats, including omega-3 and omega-6 fatty acids. These fats are crucial for brain health, reducing inflammation, and supporting overall cardiovascular health.

Antioxidant Properties

Sesame seeds contain sesamin and sesamol, powerful antioxidants that protect the body against oxidative stress and reduce the risk of chronic diseases.

Nutritional Value of Sesame Seeds

Health Benefits of Lemon

Immune System Boost

Lemons are high in vitamin C, which is essential for a healthy immune system. Regular consumption can help prevent common illnesses and enhance overall immune function.

Detoxification

Lemon juice acts as a natural detoxifier, aiding in the removal of toxins from the body. It also promotes healthy digestion and liver function.

Skin Health

The antioxidants and vitamin C in lemons contribute to healthy, glowing skin by reducing the signs of aging and protecting against skin damage.

Nutritional Value of Lemon

Diet Plans Suitable for This Dish

Blistered Shishito Peppers with Fennel-Buckwheat Sprinkle fits well into various diet plans due to its nutritional richness and balanced ingredients. It is particularly suitable for the following diets:

• Whole Health Flexi-Plan Diet: This dish aligns perfectly with the Whole Health Flexi-Plan diet, emphasizing balanced nutrition and healthful ingredients.
• Gluten-Free Diet: All ingredients used are naturally gluten-free, making it an excellent choice for those with celiac disease or gluten intolerance.
• Vegetarian and Vegan Diets: With no animal products, this dish is ideal for vegetarians and can be easily adapted for vegans by ensuring honey is substituted with a vegan-friendly sweetener.
• Heart-Healthy Diet: The inclusion of heart-healthy ingredients like sunflower and sesame seeds supports cardiovascular health.
• Low-Calorie Diet: Shishito peppers are low in calories, making this dish suitable for those monitoring their caloric intake.

Summary

Blistered Shishito Peppers with Fennel-Buckwheat Sprinkle is more than just a flavorful dish; it’s a nutritional powerhouse that supports various aspects of health. From the antioxidant-rich shishito peppers to the heart-healthy seeds and detoxifying lemon, each ingredient contributes unique benefits that align with the Whole Health Flexi-Plan diet. Whether you’re following a specific dietary regimen or simply seeking to enhance your overall health, this dish is an excellent addition to your meal plan. Enjoy the benefits of this wholesome, delicious dish and take a step towards better health today.

Kitchen Tools we love:

KitchenAid Gourmet Forged Stainless Steel Knife Block Set

KitchenAid KFC3516ER 3.5 Cup Food Chopper

Made In Cookware – 12-Inch Stainless Steel Frying Pan

Print Recipe

Blistered Shishito Peppers with Fennel-Buckwheat Sprinkle

Author: Silver Fork Gluten Free Cooking Method: Skillet Cuisine: American Courses: Side Dish, Snacks & Dips Recipes Collection Recipe Keys: Gluten Free L Low-Carb Vegan Vegetarian Meals W Whole Health Flexi-Plan

Difficulty: Beginner Prep Time 15 mins Cook Time 20 mins Total Time 35 mins

Servings: 4 Calories: 180

Best Season: Summer

Description

This delicious and nutritious dish aligns perfectly with the Whole Health Flexi-Plan diet. Our Blistered Shishito Peppers with Fennel-Buckwheat Sprinkle offers a unique gluten-free twist, enhanced with superfoods like buckwheat and fennel. The perfect balance of flavors and textures will delight your taste buds while contributing to your overall health and wellness.

Ingredients

Servings

Fennel-Buckwheat Sprinkle:

• ¹⁄₄ cup raw buckwheat
• 2 tbsp raw sunflower seeds
• 2 tsp raw sesame seeds
• 1 tsp untoasted fennel seeds
• 1 tsp sesame oil
• 1 tsp honey
• 1 tsp 1-2 smoked finishing salt

Shishito Peppers:

• 8 oz shishito peppers
• 1 tbsp 1-2 olive oil
• Zest and Juice from ½ lemon

Instructions

To Make the Fennel-Buckwheat Sprinkle:

1. Preheat the oven to 325°F (163°C).
2. Combine the raw buckwheat, sunflower seeds, sesame seeds, and fennel seeds on a sheet tray covered with parchment paper.
3. Drizzle with sesame oil and honey, stirring or using your fingers to rub together until well combined.
4. Bake until the seeds are golden, about 15-20 minutes. Remove the tray from the oven, sprinkle with smoked salt, and let cool.
5. Once cool, use a mortar and pestle or food processor to crush until the mix is coarse in texture, with the occasional whole piece still left.

To Cook the Peppers:

1. Heat a large skillet coated in a thin layer of olive oil over medium to medium-high heat.
2. Add the shishito peppers and cook, flipping occasionally, until they have a nice blister all over, about 5-8 minutes.
3. Remove from the skillet and place in a small serving bowl.

To Serve the Peppers:

1. Toss them with the lemon juice, lemon zest, and a couple of tablespoons of the buckwheat sprinkle while still hot.
2. Generously sprinkle the top with more buckwheat sprinkle right before serving.

Nutrition Facts

Servings 4

---

Amount Per Serving

Calories 180kcal

% Daily Value *

Total Fat 14g22%

Saturated Fat 2g10%

Sodium 400mg17%

Potassium 300mg9%

Total Carbohydrate 13g5%

Dietary Fiber 4g16%

Sugars 2g

Protein 4g8%

---

Calcium 40 mg

Iron 1.5 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

• For an added twist, you can include crushed dried lemon peel in the buckwheat mixture for an extra citrusy punch.
• Adjust the amount of smoked finishing salt according to your taste preference.

Keywords: Gluten-free shishito peppers, Healthy shishito peppers recipe, Blistered shishito peppers gluten-free, Fennel buckwheat sprinkle recipe, Gluten-free appetizer recipes, Whole Health Flexi-Plan diet recipes, Nutritious gluten-free snacks, Easy gluten-free side dishes, Healthy gluten-free pepper recipes, Innovative gluten-free cuisine