Snacks

Edamame 7 Ways

Snacking just got a whole lot yummier. A heaping bowl of steamed soybeans (edamame) really pops – both in your mouth and on the charts. Tender and delicious whole soybeans are crammed with folate, vitamin K, calcium, magnesium, iron, copper, manganese, phosphorus, potassium, riboflavin, omega-3 fatty acids, and fiber. Plus, scientists recently discovered small and unique proteins in soy (called peptides) that help regulate blood pressure and blood sugar, and improve cardiovascular health and immune function. They also revealed that, for the maximum health benefit, we should consume soybeans in their whole (unprocessed) or fermented form. Now that you have the back-story, let’s dive into 7 fun and fabulous ways to enjoy steamed soybeans!

Note: Since genetically modified soybeans have reached 90% market penetration in the US, opt for organically grown soy products to avoid GMO (genetically modified organisms).

The following ideas each use one 16-ounce bag of frozen whole edamame in the pod. You can also use shelled edamame if desired.

Spicy Chipotle: Steam soybeans according to package directions. Transfer to a large skillet and add 2 tablespoons minced chipotle chilies in adobo sauce and 1 tablespoon water. Set the pan over medium heat and sauté for 2-3 minutes, stirring frequently. Transfer to a serving platter and garnish with 1 tablespoon chopped fresh parsley.  

Thai Peanut: Steam soybeans according to package directions. Meanwhile, whisk together 2 tablespoons reduced-sodium soy sauce, 1 tablespoon each creamy peanut butter and water, and 1/4-1/2 teaspoon crushed red pepper flakes. Transfer the mixture to a large skillet and set the pan over medium heat. Add the steamed edamame and sauté for 2-3 minutes, stirring frequently. Transfer to a serving platter and garnish with 1 tablespoon chopped peanuts.

Sundried Tomato, Basil & Garlic: Steam soybeans according to package directions. Meanwhile, in a large skillet over medium heat, combine 1 tablespoon olive oil, 2 tablespoons minced oil-packed sundried tomatoes, and 1/4 teaspoon garlic powder. Add the steamed edamame and sauté for 2-3 minutes, stirring frequently. Transfer to a serving platter and garnish with 1 tablespoon chopped fresh basil and 1/2 teaspoon coarse salt.

Sesame-Hoisin: Steam soybeans according to package directions. Meanwhile, whisk together 2 tablespoons hoisin sauce, 1 tablespoon seasoned rice wine vinegar and 1 teaspoon sesame oil. Transfer the mixture to a large skillet and set the pan over medium heat. Add the steamed edamame and sauté for 2-3 minutes, stirring frequently. Transfer to a serving platter and garnish with 1 teaspoon toasted sesame seeds.

Cilantro, Garlic & Lime: Steam soybeans according to package directions. Meanwhile, heat 1 tablespoon olive oil in a large skillet over medium heat. Add 2 tablespoons minced shallots and 2 minced garlic cloves and sauté 2 minutes, until soft. Add the steamed soybeans and 1 tablespoon fresh lime juice and sauté 2-3 minutes, stirring frequently. Transfer to a serving platter and garnish with 1 tablespoon chopped fresh cilantro and 1/2 teaspoon coarse salt.

Lemon-Thyme: Steam soybeans according to package directions. Meanwhile, in a large skillet over medium heat, combine 1 tablespoon olive oil and 1 tablespoon fresh lemon juice. Add the steamed soybeans and sauté for 2-3 minutes, stirring frequently. Transfer to a serving platter and garnish with 1 tablespoon fresh thyme leaves and 1/2 teaspoon coarse salt.

Miso: Steam soybeans according to package directions. Meanwhile, in a large skillet over medium heat, combine 2 tablespoons miso paste and 2 teaspoons olive oil. Add the steamed soybeans and sauté for 2-3 minutes, stirring frequently. Transfer to a serving platter and top with 1/2 teaspoon coarse salt and 1/4 teaspoon freshly ground black pepper.

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After School Snacks for Kids (and Adults)!

Get creative when preparing after school snacks and you will calm hunger pangs while dishing up the essential nutrients needed for growing bodies and brains:

Dehydrated/dried fruits and vegetables (tomatoes, peas, corn, bananas, apples, mango, vegetable blend)

Rice cakes with light vegetable cream cheese

Toasted whole wheat pita triangles with light herbed cheese (like Laughing Cow)

Cucumber boats filled with part-skim ricotta cheese and parmesan

Lowfat granola with carob chips and lowfat milk

Dried figs stuffed with light strawberry cream cheese

Watermelon wedges dipped in lowfat vanilla yogurt

Baked corn chips with fat free black bean dip or vegetarian refried beans

Baby carrots, bell pepper strips, celery sticks and zucchini sticks dipped in hummus

Sliced apples with cubed cheddar cheese

Cubed cantaloupe, honeydew and watermelon

Mixed dried fruit (raisins, cranberries, cherries, mango, pineapple, apricots, blueberries) mixed with nuts (almonds, cashews, peanuts, pistachios, pecans, walnuts)

Whole wheat pretzel sticks dipped in nut butter

Unsweetened applesauce

Graham cracker sandwiches with hazelnut spread

Whole grain, low sugar cereal with lowfat milk

Guacamole with baked tortilla chips

Whole grain crackers with lowfat cottage cheese and sliced (oil-packed) sundried tomatoes

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Baked Artichoke Dip with Roasted Red Peppers

Traditional artichoke dip is delicious, but the calories and fat lurking in every bite may surprise you: 1/4 cup has 200 calories, 18 grams of fat and 7 grams of saturated fat. The calories might not seem bad, but 18 grams of fat? And that’s without crackers or chips and it’s assuming you stop at 1/4 cup. Most recipes are made with full-fat mayonnaise, full-fat sour cream and cheese (Swiss, cheddar, Monterey jack, and/or parmesan). The good news is, there’s a quick and easy way to lighten things up while adding tons of flavor. Serve the dip with crudités and you can enjoy this warm and wonderful dish any time!

2 (14-ounce) cans artichoke hearts, drained and chopped

8 ounces light vegetable cream cheese, softened at room temperature

6 ounces plain nonfat Greek yogurt

1/2 cup diced roasted red peppers

1/4 cup plus 1 tablespoon shredded parmesan cheese, divided

3 tablespoons chopped fresh parsley

2 tablespoons chopped green onions

Preheat the oven to 350 degrees.

In a large bowl, combine the artichoke hearts, cream cheese, yogurt, roasted peppers, 1/4 cup of the parmesan cheese, parsley, and green onions. Mix well. Transfer the mixture to a shallow baking dish and top with the remaining tablespoon of parmesan cheese.

Bake for 20 to 25 minutes, until hot and bubbly. Serve with an assortment of vegetables for dipping.

Serves 8

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Guacamole SEVEN Ways

Guacamole is a fresh and delicious way to enjoy the bounty of nutrients and healthy fats avocados have to offer. Truth is, the best guacamole you’ve ever had was probably a traditional and simple blend of ripe avocado, cilantro, lime, and garlic. Sometimes diced jalapeno, tomato and onion are added. That leaves lots of room for interpretation and exploration. After preparing the classic version below, get creative and add a variety of unique ingredients.

Traditional Guacamole: This recipe is approximate, meaning adjust all ingredients to suit your taste preferences. Combine in a bowl, 2 cups mashed or diced fresh avocados, 1/2 cup diced tomato, 1/4 cup diced white onion, 1 minced fresh jalapeno, 2 tablespoons chopped fresh cilantro, 1-2 tablespoons fresh lime juice, 1 teaspoon grated fresh garlic and salt and pepper to taste.

Start the following recipes with the recipe above and add or remove ingredients as suggested below.

Mango with Pepitas: Fold in 1/2 cup diced fresh mango; top the guacamole with roasted and salted pepitas (pumpkin seeds) just before serving.

Pickled Jalapeno & Green Chile: Fold in diced pickled jalapenos, diced green chilies and a little ground cumin.

Sundried Tomato & Cojita Cheese: Instead of fresh tomato, add diced, oil-packed (and drained) sundried tomatoes; top the guacamole with shredded cojita or Monterey jack cheese just before serving.

Pomegranate Juice & Seeds: Instead of lime juice, add pomegranate juice; top the guacamole with fresh pomegranate seeds just before serving.

Guacamole & White Bean Dip: Fold in 1 cup rinsed and drained Great Northern or cannellini beans; top the guacamole with tortilla strips just before serving.

Cranberry-Almond: Instead of lime juice, add cranberry juice; fold in 1/4 cup dried cranberries; top the guacamole with toasted slivered almonds just before serving.

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Bruschetta 101 & 20 Healthy Topping Ideas

Italians sure know how to make simple food shine. Take bruschetta – grilled bread, rubbed with garlic and topped with olive oil, salt and pepper. The Italian antipasto actually dates back to the 15th century. Sometimes toppings are added, such as tomatoes, vegetables, beans, cheese, cured meats, cheese, and fresh herbs. But it’s the quality of the bread and oil that make bruschetta special. In fact, in Tuscany, the toasted bread is often served without toppings (especially in November) so folks can appreciate the first olive oil of the season. And, for those of you who hate wasting food, bruschetta is an excellent way to salvage your favorite bread before it passes its prime!

Since the dish is simply bread and a few toppings, bruschetta is an excellent way to enjoy delicious food that’s also healthy. Select your favorite whole grain bread, give the slices a quick toast and get creative. Some ideas to get you started:  

General recipe for toasting bread:

Cut baguettes and loaves into diagonal slices that are about 1/2-inch thick. Toast in a Panini press or under the broiler, or bake in a 400 degree oven until golden brown on both sides (about 5 minutes).

Suggested Toppings:

1.      Sautéed wild mushrooms, fresh thyme and a shaving of good parmesan cheese

2.      Fresh tomato, basil and drizzle of balsamic vinegar or balsamic glaze

3.      Olive tapenade and fresh rosemary

4.      Sundried tomato or basil pesto and toasted pine nuts

5.      Prosciutto and roasted garlic (spread the roasted garlic on the bread after toasting; arrange prosciutto on top)

6.      Smoked salmon and capers; fresh squeeze of lemon optional

7.      Mango chutney and grilled shrimp

8.      Fig jam and crumbled feta cheese

9.      Shaved roast beef and horseradish

10.  Brie and sliced Granny Smith apples

11.  Black bean dip and shredded pepper jack or queso fresco cheese

12.  Fresh avocado, lime and cilantro

13.  Spreadable goat cheese and sliced pears; dried cranberries optional

14.  Light vegetable cream cheese and sliced roasted red peppers or pimento

15.  Cottage cheese and diced artichoke hearts; grated parmesan cheese optional

16.  Green pea puree and kalamata olives

17.  Smoked mozzarella cheese and oil-packed sundried tomatoes; fresh basil optional

18.  Caramelized onions and fresh thyme

19.  Puree of chipotle chilies in adobo with light sour cream; shredded Monterey Jack cheese optional

20.  Hummus and smoked paprika