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
| Nutrient | Amount per Serving (100g) |
|---|---|
| Calories | 20 |
| Protein | 1g |
| Total Fat | 0.2g |
| Carbohydrates | 4g |
| Fiber | 1.5g |
| Vitamin C | 100% DV |
| Vitamin A | 15% DV |
| Iron | 2% DV |
| Potassium | 150mg |
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
| Nutrient | Amount per Serving (100g) |
|---|---|
| Calories | 343 |
| Protein | 13g |
| Total Fat | 3.4g |
| Carbohydrates | 71g |
| Fiber | 10g |
| Magnesium | 54% DV |
| Phosphorus | 35% DV |
| Iron | 12% DV |
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
| Nutrient | Amount per Serving (100g) |
|---|---|
| Calories | 345 |
| Protein | 15g |
| Total Fat | 14.9g |
| Carbohydrates | 52.3g |
| Fiber | 39.8g |
| Vitamin C | 20% DV |
| Calcium | 120% DV |
| Iron | 115% DV |
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
| Nutrient | Amount per Serving (100g) |
|---|---|
| Calories | 584 |
| Protein | 20.8g |
| Total Fat | 51.5g |
| Carbohydrates | 20g |
| Fiber | 8.6g |
| Vitamin E | 234% DV |
| Magnesium | 81% DV |
| Selenium | 96% DV |
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
| Nutrient | Amount per Serving (100g) |
|---|---|
| Calories | 573 |
| Protein | 17g |
| Total Fat | 49.7g |
| Carbohydrates | 23.5g |
| Fiber | 11.8g |
| Calcium | 97% DV |
| Iron | 25% DV |
| Magnesium | 85% DV |
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
| Nutrient | Amount per Serving (100g) |
|---|---|
| Calories | 29 |
| Protein | 1.1g |
| Total Fat | 0.3g |
| Carbohydrates | 9.3g |
| Fiber | 2.8g |
| Vitamin C | 88% DV |
| Calcium | 3% DV |
| Iron | 2% DV |
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.
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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.
- 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
- 8 oz shishito peppers
- 1 tbsp 1-2 olive oil
- Zest and Juice from ½ lemon
- Preheat the oven to 325°F (163°C).
- Combine the raw buckwheat, sunflower seeds, sesame seeds, and fennel seeds on a sheet tray covered with parchment paper.
- Drizzle with sesame oil and honey, stirring or using your fingers to rub together until well combined.
- Bake until the seeds are golden, about 15-20 minutes. Remove the tray from the oven, sprinkle with smoked salt, and let cool.
- 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.
- Heat a large skillet coated in a thin layer of olive oil over medium to medium-high heat.
- Add the shishito peppers and cook, flipping occasionally, until they have a nice blister all over, about 5-8 minutes.
- Remove from the skillet and place in a small serving bowl.
- Toss them with the lemon juice, lemon zest, and a couple of tablespoons of the buckwheat sprinkle while still hot.
- Generously sprinkle the top with more buckwheat sprinkle right before serving.
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.
- 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.