Friday, March 13, 2015

Some GREEN for St. Patrick's Day



On St. Patrick’s Day we think of corned beef and cabbage. Expand your culinary horizons and try a different healthy green vegetable: edamame. What is edamame? As it turns out, it's just a fancy name for boiled green soybeans -- and the real secret is that they are much yummier than they sound. Here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):
·  120 calories
·  9 grams fiber
·  1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
·  0.5 gram monounsaturated fat
·  11 grams protein
·  13 grams carbohydrate

More Health Benefits
·  The component thought to be at least partly responsible for soy's health benefits is a type of phytoestrogen called isoflavones. Isoflavones also appear to work with certain proteins in soy to protect against cancer, heart disease, and osteoporosis.
·  A new study from the Chinese University of Hong Kong indicated that soy protein containing isoflavones (phytoestrogens) significantly reduced overall cholesterol and LDL "bad" cholesterol, and raised HDL or "good" cholesterol, especially in men.
·  A study in women reported that regular consumption of soy foods was associated with healthy cholesterol levels.
Try this recipe for Edamame Hummus and enjoy some "green" in your day.

1/2 pound frozen shelled edamame (green soy beans), about 1 1/2 cups
1/4 cup tahini
1/4 cup water
1/2 teaspoon freshly grated lemon zest
1 lemon (about 3 tablespoons), juiced
1 clove garlic, smashed
3/4 teaspoon kosher salt
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
3 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh flat-leaf parsley
Suggested serving: Sliced cucumbers, celery, and olives

Boil the beans in salted water for 4 to 5 minutes, or microwave, covered, for 2 to 3 minutes.

In a food processor, puree the edamame, tahini, water, lemon zest and juice, garlic, salt, cumin, and coriander until smooth. With the motor running, slowly drizzle in 2 tablespoons of the olive oil and mix until absorbed.

Transfer to a small bowl, stir in the parsley and drizzle with remaining oil. Serve with the suggested vegetables, or refrigerate, covered, up to 1 day.
Enjoy your Food, Keep Moving and Have a Green St. Patrick's Day!

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