Recently I have had clients asking me about edamame and the nutritional value of it. Many of us enjoy edamame steamed but how to incorporate it into recipes? I have a great Edamame and Sweet Potato recipe for you to try!
What is Edamame?
Edamame is considered a legume and is really just boiled green soybeans.
What nutritional value does Edamame have?
In a 1/2 cup serving of shelled edamame you will find:
Fiber: 9 grams
Fat: 2.5 grams
Protein: 11 grams
Carbohydrates: 13 grams
Sodium: 15 grams
10% of the Daily Value for vitamin C
10% Daily Value for iron
8% Daily Value for vitamin A
4% Daily Value for calcium
Edamame and Sweet Potato Salad
Servings: 6 Time to prep: 30 minutes
4 Large Sweet potatoes
5 Tbsp. olive oil
½ red onion (sliced thinly)
½ edamame, shelled
1 cup thinly sliced celery
¼ cup fresh parsley chopped
1 Tbsp. fresh chives minced
2 Tbsp. lemon juice
1 Tbsp. Dijon mustard
Freshly ground pepper and salt (optional)
(Add your favorite spices to make it unique! Try red pepper or cumin)
Using a vegetable brush, scrub sweet potatoes under running water. Cut each potato into 1-inch cubes
Add 1 Tbsp olive oil to large skillet on medium-high heat. Add half the potatoes to the skillet in a single layer, reduce heat to medium and cook covered for 4 to 5 minutes (stir after 2 minutes)
Once potatoes are tender, transfer to a bowl or plate, and repeat process with the other ½ of potatoes
Next, mix onion, edamame, celery, and parsley in a large bowl. Add the potatoes and set bowl aside
In small bowl whisk lemon juice, mustard, and remaining olive oil together. Pour over sweet potatoes and gently toss until potatoes are evenly coated.
At this point you can add a dash of salt (optional) and pepper to taste (give it a twist by adding red pepper or cumin)
You can serve this dish immediately or cover and refrigerated until ready to serve.
Attention Parents! Do you have a picky eater or worry what your child is or is not eating? Well, help your child learn how to eat right, you are your child’s first teacher and they follow your example. This means your child picks up on all your habits and behaviors (good and bad)!
You are their role model and they want to be like you
They will copy what they see you (the parent) do
If you do or don’t try a food, they likely will too
If you eat healthily, they will too!
Set a Good Example
Try new foods: If you try it, your child is more likely to too!
Keep introducing new foods: It often takes children about 11 times of seeing a new food before he/she will even attempt to try it. Don’t make a fuss if your child does not try it, just offer it and let them do the rest!
Eat meals together and SIT down:
Use meal time to catch up on everyone’s day and be a family
Even if your child does not want to eat, have them sit at the table until everyone else is done and the meal is over (often times kids think if they don’t eat they can go play, breaking that notion will help them realize meal time is important)
Turn off distractions
This means television, cell phones, and video games
Shop, Cook, and Bake together
At the store, let your child pick out some new fruit or vegetables to try
Your child will be more likely to try new foods if they are involved in making them
Keep it positive
Avoid making faces at food or judging it before you eat it
If your child does not want to eat it, don’t force it-then food starts to become about control or lack there of
Your job is to provide healthy, nutritious food for your child, their job is to listen to their body and determine what they want and how much!
Make your own hummus as a healthy snack, side dish, or appetizer!
Prep Time: 15 minutes Servings: 4
1 can (14 oz) garbanzo beans (drain them in colander and rinse under running water)
½ cup tahini
1 garlic clove (finely chopped)
2 teaspoons white wine vinegar
6 tablespoons lemon juice
½ teaspoon salt
1 teaspoon black pepper
2 tomatoes (diced)
1 large or 2 medium cucumbers (diced)
1 tablespoon chopped fresh parsley
2 tablespoons extra virgin olive oil
1/8 teaspoon cayenne pepper
*Serve with pita bread, flat bread, or vegetable sticks (carrots, broccoli, celery, pepper, etc)
Using a food processor, combine: garbanzo beans, tahini, garlic, vinegar, 4 tablespoons lemon juice, cayenne pepper, salt and pepper. Mix until ingredients form a smooth mixture (I actually like to leave my hummus a little thick and chunky so you can mix it less if you like this too!)
In large bowl gently toss tomatoes, cucumber, parsley, 1 tablespoon olive oil and remaining lemon juice (you can add more pepper, herbs, or other spices to this if you wish)
Serve hummus on small plates with tomato and cucumber salad on top
Short on time in the morning? Trying to follow a healthy diet and get good nutrition despite your busy schedule? Try this delicious, and quick breakfast idea:
1 Egg (or egg substitute)
1 slice fat-free or low fat cheese
1 whole wheat English muffin
1. In microwave safe bowl add egg or egg substitute, cover with a sheet of wax paper. Heat for 1 minute (note: you may need to stop and stir egg with a fork). Egg is done when it has formed a solid patty.
2. Toast English muffin in toaster oven while egg is cooking
3. Once the English muffin is toasted, add the egg patty, and slice of cheese (add a little mustard or butter the toast for flavor), add a dash of pepper
Grab a piece of fruit (banana, grapes, berries, apple, peach) and Go!
This is a great low calorie breakfast idea that will give you great protein, fiber, and energy to fuel your morning. No excuses, you can make this in 5 minutes!
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Individual Nutrition and Health Consultation including goal setting ($100 value)
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Topics include: Basics of healthy eating, eating for energy, snacks vs. treats, reading and understanding food labels, mindful eating, balancing a busy schedule, exercise, dining out, sweets and treats, budgeting and shopping, and how to keep weight off!
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The holiday season is fast approaching, and for many its become a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can lead a one to two pound gain every year…multiply that times 5 and that is 5 to 10 extra pounds. Don’t let this holiday season undo all the hard work you have done the last year. Learn how to enjoy the holidays with a balance of food, friends and family, and fun. Try these tips to stay healthy and keep added weight off!
Have realistic goals- don’t try to lose weight over the holidays, try to maintain your weight instead
Never go to a party hungry- always eat regular meals and snacks so that you don’t over eat at a party and consume extra calories
Before going to a party, have a small snack such as a salad, vegetables and low fat cheese, or a handful of nuts
Move! Aim to exercise most days of the week, if you are traveling and can’t get to the gym get outside! Go for a walk or jog in the morning for 30 minutes, or break it up into three 10 minute walks or two 15 minute walks a day. (Ask a friend of family member to come and it will be a great chance to reconnect)
Make time to stay active and exercise- exercise not only helps prevent weight gain but it can help with the stress that happens around the holidays
Look before you eat. Buffets can be a quick way to overeat. Look at all the options available on the table, and then fill your plate with mostly vegetables and fruit, and then start with small servings of the less healthy options. You can always go back for more but start out small. When deciding between what food to eat, opt for the ones that you don’t get to have all year
Enjoy your food. Eat it slowly and mindfully. Pause between bites and talk during meals so you are less likely to overeat
Choose drinks carefully-eggnogs and alcoholic beverages can add extra calories very quickly
Opt for diet sodas, light beers, and/or wine
Have a glass of water between each drink to help fill you up
If you overeat at a meal, don’t skip the next meal but eat a smaller portion
When you go to a party or event, always bring a healthy dish that you can have without feeling guilty (i.e. salad, vegetable sticks, fruit bites, and so forth)
If there is a food you really want, let yourself have it! If you deny yourself foods you will likely end up overeating later so its better to just enjoy it (start out with a small piece to start and see if you can be satisfied with that!)
Lastly, make the holidays about being together and not all about eating. Plan active activities such as ice skating, walks, and shopping to spend time together
Berries are a delicious, low calorie, high fiber snack that contains many vitamins and minerals that are essential for your body’s healthy function. With such a variety of berries there is a type for everyone to enjoy- strawberries, blueberries, raspberries, cranberries, and blackberries to name a few!
Health Benefits of Berries
Berries are a good source of antioxidants and offer a variety of health benefits.
Berries contain phytochemicals and flavonoids which have been shown to help prevent some types of cancer
Cranberries can help prevent bladder infections
Blueberries help promote healthy vision with the lutein they contain
Where can I get berries?
Summer is a great time to enjoy berries- they are in season and so taste very fresh! They are widely available during summer months:
Berries are typically less expensive at the supermarket since they are in sease
If you can’t afford to buy fresh berries look in the frozen food section and buy frozen berries (just avoid added sugar and/or syrups)
Local farmers markets are a great place to buy berries and get to know your farmers!
How can I eat more berries?
Simply start adding them to foods you already enjoy eating, or get creative with new healthy dessert ideas:
Add blueberries to cereal and oatmeal
Slice raspberries and strawberries into yogurt
Blueberry pancakes and muffins are always a hit!
Serve mixed berries (pick whichever combination you like) as dessert with a little low fat whip cream instead of sweets
Add some raspberries to your favorite white wine
Dress up a salad with raspberries, blueberries, and strawberries (add some walnuts to your salad to get more heart healthy omega-3 fatty acid)
Offer berries as a snack to your kids- get them involved with picking berries at a local farm or try growing some yourself!
Nutrition Information for berries:
1 cup of strawberries has only 54 calories and contains vitamin C, calcium, magnesium, folate and potassium
1 cup of blueberries has only 83 calories and contains vitamin C, minerals and phytochemicals
1 cup of raspberries has only about 64 calories and contains vitamin C and potassium
1 cup of cranberries has only 44 calories and contains vitamin C, minerals and phytochemicals
With so many reasons to eat berries, which is your favorite?