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Wednesday, April 8, 2015

Edamame

Edamame:

About:

Edamame (ed - duh - MAH - may) is a preparation of immature soy beans in the pod, found in the cuisine of China, Japan, Indonesia, Korea, and Hawaii.  The pods are boiled or steamed and served with salt.  Edamame is a young soy bean  that has been harvested before the beans have had a chance to harden.  
In the U.S. edamame is sold packaged in the frozen and refrigerated sections of the grocery store.  The name "edamame" is Japanese and usually refers to the dish, boiled green soy beans.  It means literally "stem bean" because the beans were often boiled whiled still attached to the stem.  


Uses:

You can find fresh edamame in the produce section, often still in the pod, but you can also find it already shelled.   Edamame has a mild buttery flavor that pairs well with many dishes.  You can add it to soups, stews, salads, rice dishes or casseroles in place of or i8n combination with other beans.  The most common way to enjoy edamame is straight from the pod after boiling 5 - 10 minutes.  Sprinkle pods with sea salt then pop the pods open and enjoy.   Edamame is ma good substitute for sweet green peas in a recipe.

History:

The earliest documented reference to "edamame" dates back to the year 1275, when the Japanese monk, Nicherin wrote a note thanking a parishioner for the gift of edamame he had left at the temple.   The earliest recorded usage in English of the word "edamame"  was in 1951 in the journal "Folklore Studies".   In East Asia the soy bean has been used for over 2000 years as a major source of protein.   The U.S. D. A. states edamame beans are "a soy bean that can be eaten fresh and are best known as a snack with a nutritional punch.  

Nutrition:

Edamame and all preparations of soy beans are rich in carbohydrates, protein, dietary fiber , and micronutrients,  particularly folates, manganese, and vitamin K.  The balance of fatty acids include omega - 3 and more abundantly omega - 6.   Edamame beans contain higher levels of abscisic acid, sucrose, and protein than other types of soy beans and may contain carotenoids.

Nutritional Content of 1/2 cup serving of shelled edamame  (1 1/8 cup in pods):
  • 120 calories
  • 9 grams fiber
  • 2.5 grams fat
  • 1.5 grams poly unsaturated fat (0.3g omega-3)
  • 0.5 grams monounsaturated fat
  • 11 grams protein
  • .13 grams carbohydrates
  • 15 mg sodium
  • 10% Daily Value of vitamin C
  • 10% Daily Value for iron
  • 8% Daily Value of vitamin A
  • 4% Daily Value for calcium

Health Benefits:

Edamame is naturally gluten-free and low in calories, contains no cholesterol, and is and excellent source of protein, iron and calcium.  Many studies have suggested that increasing consumption of plant foods like edamame decreases the risk of obesity, and overall mortality, diabetes, heart disease, and promotes healthy complexion and hair, increased energy, and overall lower weight. 
The isoflavones in soy foods have been linked to a decreased risk of osteoporosis, while the calcium and magnesium  in soy may help to lessen PMS symptoms, regulate blood sugar and prevent migraine headaches.  

 

So..... Eat up!  Enjoy!  I'll show you how.

Simple but Good:



Edamame Succotash Salad

2 TBS extra virgin olive oil
1 medium onion, chopped
1 lb. shelled edamame thawed
1 lb..  frozen corn thawed
2 large ripe plum tomatoes, diced
1 1/4 tsp. kosher salt
1/4 tsp. ground black pepper
1/4 cup minced fresh chives or basil

Heat oil in a 4 quart saucepan over medium heat.  Add onions and cook to soften , but not brown (4 - 5 minutes).  Add edamame and corn and cook, turning often until heated through (about 7 minutes).  Stir in tomato, salt and pepper.  Let cool and then chill.  Just before serving stir in chives or basil.


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