nutritionist Chelsea

Hi, I’m Chelsea, a nutrition coach ready to empower you with science-based info to help you become the healthiest version of yourself! Enjoy exploring my recipes and services offerings!

Shishito Peppers with an Herb Dip

Shishito peppers have become quite popular in the restaurant world as a trendy appetizer, usually sautéed with oil and salt and then served with a fatty cream dip or sauce. Want to make a healthy version at home with all the flavor and none of the fat? Then you will love this 7 minute recipe for a homemade shishito pepper appetizer. It also makes the perfect afternoon snack!

Here are your ingredients: 1 bag raw shishito peppers (I have only found this at my local Trader Joe’s) ¾ cup plain nonfat Greek yogurt 1 handful fresh basil, chopped finely 1 handful mint, chopped finely 1 teaspoon Garlic Pepper (I use Spice Islands) Salt, to taste

Here are your directions: Set your broiler (oven or toaster oven) to 500˚F.

Place shishito peppers on baking sheet in one layer, and broil for 6 minutes. They will be deliciously charred when finished!

Meanwhile, mix together remaining ingredients in a small dip bowl.

When peppers are finished, place in serving bowl, and enjoy dipping them hot into the cold herb dip!

Why:  A serving of shishito peppers contribute 33% of your daily value of vitamin C. Remember, vitamin C is not just a good booster when you feel a cold coming on- vitamin C also plays a critical role in regulating cholesterol. Vitamin C lowers total serum cholesterol, and specifically in the elderly, elevates HDL cholesterol (this is the “good guy” when it comes to cholesterol). Hint: I used plain nonfat Greek yogurt for the herb dip instead of a light sour cream. When you compare Fage’s Total 0% plain Greek yogurt (100 calories per 6 oz, 16 grams of protein, 0 grams total fat, 0 grams saturated fat) to Daisy’s Light Sour Cream (227 calories per 6 oz, 11 grams of protein, 14 grams total fat, 11 grams saturated fat), the healthier choice is clear! Nonfat plain Greek yogurt offers a protein-rich base to savory or sweet recipes without any fat. What recipe could you use it in as a healthy substitute?

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