Tag Archives: natural food

edamame

Edamame

By: Jillian Ouhrabka MS, RD, LDN,CHC

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:

  • Calories: 120
  • 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            

Ingredients:

  • 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)

Directions:

  1. 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
  1. Next, mix onion, edamame, celery, and parsley in a large bowl. Add the potatoes and set bowl aside
  2. 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)
  3. You can serve this dish immediately or cover and refrigerated until ready to serve.
hummus

Healthy Hummus with Tomatoes and Cucumber

Make your own hummus as a healthy snack, side dish, or appetizer!

Prep Time: 15 minutes           Servings: 4

Ingredients:

  • 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)

Directions:

  1. 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!)
  2. 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)
  3. Serve hummus on small plates with tomato and cucumber salad on top
  4. Add pita bread, flat bread or vegetable slices
  5. Enjoy!
pizza

Trying to lose weight and feel like your food options are bland?

Food does not have to be tasteless; you can still enjoy the foods you love especially if you make them yourself!

Buffalo Chicken Tender Pizza

Ingredients:

  • 1 pound refrigerated fresh pizza dough
  • Cooking spray
  • 8 pieces whole grain chicken tenders made with white meat
  • 1 cup Frank’s Red Hot Sauce
  • ¼ cup margarine
  • 2 Tbsp. White Vinegar
  • ½ cup low-sodium pasta sauce (I recommend a garlic or herb blend)
  • ½ cup sliced or diced white onion
  • ½ cup thinly diced celery
  • 1 Tomato sliced or diced
  • ¾ cup (3 ounces) pre-shredded reduced fat mozzarella cheese or try an Italian blend
  • 2 Tbsp. each of: Pepper, Garlic Powder, and Onion Powder

Preparation

  • Preheat oven to 450°
  • While oven is heating, making the buffalo sauce:
  • Add 1 cup of Frank’s Red Hot sauce with ¼ cup butter or margarine on low heat. Dice the chicken tenders and add to the hot sauce. Add 2 tablespoons vinegar and heat until boiling (taste for flavor-if too sweet, add more spice. Using a spoon, gently mix the chicken in the sauce-just coating it
    • Get the dough ready:
    • Place dough in a bowl coated with cooking spray; let dough stand, covered, for 15 minutes.Sprinkle a baking sheet with a little flour. Roll dough into a 12-inch circle on prepared baking sheet (use a rolling pin and press on the outside edges of the dough- starting from the middle may cause you to get a thin center and thick edges)
    • Add toppings:
    • Spread sauce evenly over dough, leaving a 1/2-inch border
    • Top the sauce with your onion, tomato, and celery
    • Next add the Buffalo Chicken Tenders to the top of the pizza
    • Sprinkle cheese over the pizza
    • Lastly, sprinkle the pepper, onion powder and garlic powder over the top
    • Bake at 450° on bottom oven rack for 15 minutes or until crust is golden.
    • Allow a few minutes to cool, slice up and enjoy!

Tip: Add broccoli, spinach, or peppers (or any other favorite veggies) to get more nutrition!

Add a salad packed with veggies as a side dish and you have a great healthy, low fat, low calorie meal, that takes about 20 minutes to make and costs less on your waist line and wallet than store bought pizza!

Let us know how you like it!