Recipe: Nutty Carrot Cake with Cream Cheese Frosting

If you want to make a carrot cake to rival the Cheesecake Factory's version, but with less fat and calories, here is a great recipe to try. Substituting buttermilk for oil creates a moist, tender cake, with less fat and none of the trans-fats contained in vegetable oil. Choose reduced fat cream cheese, and you'll still get that creamy taste you crave, but with fewer calories. Dress it up with some additional walnuts on top, or just eat it with cream cheese frosting - either way, it's a tasty treat you can enjoy without leaving home!

Nutty Cream Cheese Carrot Cake

Ingredients:

Carrot cake (Photo credit: angrydicemoose)

Cake:
2 cups all-purpose Flour
2 tsp cinnamon
1 tsp baking powder
1/4 tsp salt
1/2 cup butter, room temperature
1 cup regular table (granulated) sugar
3 large eggs
3/4 cup butter milk
3 medium size carrots, grated
1/2 cup chopped Walnuts

Cream Cheese Frosting:
1/4 cup butter, room temperature
4 oz pkg reduced fat (Neufchatel) cream cheese, room temperature
1 tsp vanilla extract
2 1/2 cup confectioners sugar

Dressed Up Topping:
1/4 cup finely chopped Walnuts
2 Tbsp light brown sugar (packed)

Instructions:

Cake: 

1. Preheat oven to 350 degrees and prepare a 9 inch round cake pan first with a light coating of grease then sprinkle in flour, coat evenly, then tap pan so excess flour falls out; set aside.
2. In a bowl, stir together the flour, cinnamon, baking powder, and salt; set aside. 
3. In a mixing bowl with an electric mixer, mix the butter and sugar and cream together at a medium speed until light and fluffy, then with mixer running, add one of the eggs, mixing until combined, then add another egg, mixing to combine, then add the final egg, mixing to combine.
4. Turn the mixer down to the low speed, then slowly start adding the dry ingredients in small batches, alternating in between each batch by adding some of the buttermilk.  Do this in about 3 steps - flour, milk, flour, milk, flour, milk, mixing until combined well.
5. Remove bowl from mixer and stir in the grated carrots and chopped walnuts until combined well; then pour this batter into your prepared cake pan. 
6. Bake in preheated oven for 40 to 45 minutes or until top springs back when lightly touched with your finger or when a toothpick or skewer inserted in the middle comes out clean; remove and place cake pan on a cooling rack for 10 minutes.
7. Turn cake upside down to release it from the cake pan and continue to cool on the rack until completely cooled.

Cream cheese frosting:

• With an electric mixer on medium speed, beat together butter and cream cheese until very smooth.  With mixer running, add vanilla extract and then confectioners sugar and continue beating until very smooth and fluffy.

Dressed up topping:

• In a bowl, mix together walnuts and brown sugar with a whisk or fork.
• To assemble; place cake on cake plate and spread frosting on top and up the sides, then sprinkle with the dressed up topping all over or just on the top.

Better Than Cheescake Factory: Decadent Desserts Get A Healthier Makeover

If you want a cheesecake at least as good as the one your grandmother used to make, a trip to the Cheesecake Factory may be in order. With hundreds of fantastic desserts on the menu, your taste buds will soon be dancing merrily about. But, if eating healthier and weight loss are your goals this year, why not find an alternative. Yes, you can have your cake and eat healthy, too. Plan ahead, take a few minutes, and create a healthier alternative in your own kitchen - with a few little tweaks, you can make your own versions taste just as good, but they'll be a lot better for you!

Carrot Cake

Carrot cake in pan (Photo credit: Wikipedia)

The average carrot cake has almost 1500 calories per slice. Yes, you read right. More than half of the daily intake of calories for an adult male football player in one delectable slice of what sounds like a healthy dessert! There has got to be a way to enjoy this moist, delicious dessert without adding all those calories to your day's intake.

To start with, a simple substitution of buttermilk can make a world of difference. Rather than adding oil when making the cake as it calls for in the recipe, you can substitute buttermilk. Buttermilk sounds fattening but it actually has much less fat and calories than oil.  In fact, buttermilk even has less fat and calories than regular whole milk which makes it a healthier choice for the icing, too - and it will add a richer, fuller flavor at the same time. You'll end up with a moist cake and tasty frosting with fewer calories and fat. So, yes, this is one classic cake you can enjoy with less guilt if you tweak the recipe and make it at home.

Warm Apple Crisp

What about that wonderful warm apple crisp topped with creamy rich vanilla ice cream?  Of course, substituting frozen vanilla yogurt is the most obvious substitution for a healthier dessert (although watch out for nasty substitutions which turn up in lowfat ice cream substitutes, such as chemical sweeteners and propylene glycol - aka antifreeze), but there is something else to consider. The biggest culprit of added calories is the apple crisp itself. This healthy-sounding dessert has almost three times as many calories and grams of sugar than that topping of real ice cream.  So we want to start from the bottom up when talking about making a healthier alternative to this tasty dessert.

apple crisp (Photo credit: elana's pantry)

To put the skinny on your apple crisp, start by eliminating that can of apple pie filling. Instead, simply cut up fresh ripe apples. If that sounds like too much work, an apple cutter that slices the apple into wedges in one motion would be just the ticket.  They can be found in many stores and are very inexpensive. For an even tastier creation, choose a variety of apples. You'll find different tastes and textures in different apples.  And, using a sweeter apple will allow you to reduce the sugar in your recipe even more. There's nothing better than homemade from scratch apple crisp - even the Cheesecake Factory's version can't stack up!

Cheesecake

In order to keep your cheesecake on the healthier side at home, try using low-fat cream cheese, and make your own crust from graham crackers. Low-fat cream cheese is one of the few reduced fat items which actually taste as good as the full-fat version. In fact, I actually like it (Neufchatel) better, because it's softer, so it's a bit easier to work with. You also don't need nearly as much sugar in cheesecake as many recipes call for. Cutting down some of the sugar will in many cases actually make it taste better - not to mention much better for you. Being able to control your ingredients is the biggest way to manage your healthy diet when it comes to desserts.

Just because you want to eat healthier doesn't mean you have to skip out on desserts all together. You can have the best experience possible by taking the time and experimenting to find what works best for you and your health goals. Whether it is carrot cake, warm apple crisp, or the all-time favorite classic cheesecake, when you use the proper ingredients and make it yourself, you can enjoy these desserts without ruining your healthy diet. You may even find these newer versions of the classic desserts actually taste better!

Recipe: Linguine With Fresh Tomatoes And Avocado Cream Sauce

This delicious dish combines fresh flavors of tomato and lemon with the creamy indulgence of heart-healthy avocados for a taste treat that will fill you up and leave you satisfied, without having to over-eat.

Linguine With Fresh Tomatoes And Avocado Cream Sauce
(Serves 3-4.)

 (Photo credit: Wikipedia)

Instructions:
1 (8 oz) pkg uncooked pasta
1 Tbsp olive oil
2 avocados (must be very ripe)
1 lemon, zested and juiced
2 garlic cloves, minced
1/4 cup reserved pasta cooking water
salt and pepper to taste
1 cup cherry or grape tomatoes, halved

Directions:

• Fill a large pot with salted water, bring to a boil, add pasta and cook until just al dente. Ladle out at least 1 cup of cooking water into a saucepan and keep warm, then drain the pasta through a colander, return pasta to pot, pour in olive oil, toss to coat, and cover to keep warm; set aside.
• Clean and pit the avocados, scooping the flesh into a food processor.
• Add the lemon zest, lemon peel, garlic, and 1/4 cup of the reserved pasta cooking water to the food processor. 
• Process until smooth, then taste, add salt and pepper if needed, and pulse until blended well.Add more reserved pasta cooking water if the consistency is too thick, blending until smooth. You want a thick sauce consistency, not watery.
• Uncover the pot with the pasta in it, add the cut up tomatoes and the avocado sauce, toss to combine, taste and add more salt and pepper if needed.  You may also like a sprinkle of red pepper flakes or cayenne pepper for a bit of heat.
• Serve warm in pasta bowls or plates.

Recipe: Saucy Puttanesca Bow Tie Dinner

This spicy and flavor-packed classic is so tasty you won't need to fill up - just a small serving will be enough to satisfy!  And it's super fast and easy to make. (Feel free to omit the anchovy paste if you like - I've never used it, and it's delicious without it.)

Saucy Puttanesca Bow Tie Dinner
(Serves 4.)

Ingredients:

1 pkg (8 oz) bow tie pasta (farfalle)
2 Tbsp olive oil
1 1/2 cup onion, diced
4 garlic cloves, minced
1/4 tsp cayenne pepper
2 tsp anchovy paste
1 can (35 oz) diced tomatoes
1 Tbsp capers
1/4 cup sliced black olives
salt and pepper to taste
freshly grated Parmesan cheese for topping (optional)

Directions:

• Cook pasta in a large pot of water with salt according to package directions, making sure you don't overcook; drain well, return to pot to keep warm.
• Meanwhile, in a large deep skillet, put the olive oil over medium heat, add onion and cook for 4 or 5 minutes, stirring, until onion begins to get soft and transparent.
• Into the skillet, add garlic, cayenne pepper, and anchovy paste, stir and cook for another 5 minutes.
• Add the diced tomatoes, capers, and olives to the skillet, stir and cook just until heated through.
• Taste for seasonings and add salt and pepper to taste. Anchovy paste is quite salty, so you may not need to salt.  Be sure to taste first.
• To serve, pile pasta on plates or in bowls and spoon hot sauce over the top. Grate Parmesan cheese on top if desired.

Pasta Classics Pack Big Flavor In Small Portions

Being 1/2 Italian, pasta is one of my favorite things ever - and I'm not alone. Problem is, carbs, carbs, carbs. With so many people trying to eat healthier, even the thought of enjoying a pasta meal may seem to be literally off the table. A big plate of pasta smothered in rich sauce conjures up thoughts of an expanding belly, unbuttoned pants, and practically rolling out of the dining room to settle onto the couch and sink into a carbohydrate induced snooze.

Balsamic parmesan pasta (Photo credit: Wikipedia)

But, pasta doesn't have to be a fat saturated, carbo-loaded meal. Actually, many of the more popular pasta dishes passed down from generation to generation weren't originally so extreme. Pasta dishes were meant to be rich in flavor, and not in bulk. Those healthy recipes have, through the years, been diluted down in flavor and heaped up into huge portions and fatty sauces - far from the light and flavorful Italian cuisine they originated from. 

What do we do to eat healthier pasta dishes?  Go back to the original recipes which were packed with flavor, keeping in mind quality more than quantity. Here are three pasta classics that are made to please your taste buds and your appetite without eating huge portions.

Vodka Penne

This is a ridiculously simple meal that has intense flavors so even a small portion will make a big impression on your taste buds without overwhelming your stomach.  To make this dish, choose a good quality marinara sauce (keep an eye on this blog for recipes), a cup of vodka, half a cup of room temperature heavy cream, a half cup of grated Parmesan cheese, and a pound of your favorite penne pasta, even whole wheat.  This recipe makes a lot of servings, so each portion only has a very little cream in it, translating to less than fifty calories from the cream.  But, the creaminess adds to the satisfaction, which again means smaller portions.

The marinara and vodka simmer in a skillet over low heat to cook out the alcohol but leave the flavor. About twenty minutes into the cooking process, the cream is added to give the sauce a rich creamy texture, which also cuts some of the acid from the tomatoes. Once the skillet comes back up to temperature, the Parmesan is stirred in until it melts. Meanwhile, the penne is cooked until al dente, then drained, dumped into the sauce and stirred to coat. A small plate is all you will need to satisfy your hunger due to the super flavor and creamy taste. And the leftovers are divine! 

Parmesan Prosciutto Cavatappi

This is  a nice light pasta dish that will become a go-to meal for your family because it's so easy to make and so tasty. All you need is cavatappi, which is a spiral shaped hollow pasta (my favorite pasta shape!), minced garlic, some fresh parsley, olive oil, thinly sliced prosciutto, and freshly shaved Parmigiano-Reggiano cheese.

Cook the cavatappi according to directions, reserving about three tablespoons of the pasta water after cooking, then drain the pasta well. In a big skillet, add a little olive oil and cook the garlic for about a minute. Then add the reserved liquid, prosciutto and parsley, stir together, then add the cavatappi. Taste and add salt and pepper, then top with the shaved cheese and stir immediately to melt the cheese.  Serve hot with more shaved cheese on top if desired. This simple pasta dish is perfect for anyone who wants to do minimal work preparing a meal but enjoy maximum flavor.  And, again, this dish has such depth of flavor that you need only a small portion size to satisfy your appetite.

Parmigiano-Reggiano cheese, the true "parmesan" (Photo credit: Wikipedia)

Lemon Basil Parmesan Pasta

How can you go wrong with two powerhouses of flavor like lemon and basil?  With the refreshingly light taste of lemon and the earthier taste of basil, the flavors play off each other perfectly.  Add to that the saltiness of Parmesan cheese and you won't leave the table wanting.  For this simple dish all you'll need is 1 pound of spaghetti, 2 cups of freshly grated Parmesan, 3/4 cup of lemon juice, 1/2 cup olive oil, 1/2 tablespoon of lemon zest, and 2 cups of basil leaves cut chiffonade style.

Cook the spaghetti until just al dente. While the pasta is cooking, put the Parmesan and lemon juice in a big serving bowl and start whisking, adding the olive oil in while you whisk until it becomes creamy and frothy. Sprinkle with salt and pepper, add the lemon zest, and stir to combine. Then add the cooked, drained spaghetti along with the basil, tossing all to coat well with the dressing. This light and lemony dish boasts such powerful flavors that you'll naturally eat a dainty portion, keeping the calories, carbs, and fat at a very respectable level.

When you cook pasta dishes using powerful, multi-layer flavors, you don't have to heap a big dinner plate full to satisfy your appetite.  Start with healthier ingredients, like olive oil, lemon, herbs, and whole wheat pasta, then you can add in the foods and flavors that change an ordinary plate of noodles to a fantastic gourmet pasta dish that any restaurant would be proud to serve.  And with flavors that pack a punch, you won't pack on the pounds. Enjoy smaller portions, healthier ingredients, and bigger flavor when you cook these delicious pasta dishes on the lighter side.

Recipe: Chunky Quinoa Veggie Stew

Nothing says stew like a cold winter night, and if you're watching your carbs, or avoiding gluten, quinoa can be a great alternative in your comfort-food-seeking menu. This recipe combines a number of healthy vegetables into a hearty and tasty stew packed full of flavor and nutrition. This one can easily work for vegetarians or those looking for a meatless recipe - just substitute vegetable broth for the chicken broth. Enjoy!

Chunky Quinoa Veggie Stew
(Serves 6.)

Ingredients: 
1 finely chopped sweet onion
1 red bell pepper, cut in half-inch pieces
2 teaspoons extra virgin olive oil
1 tbsp paprika
2 tsp coriander
1 1/2 tsp cumin
6 cups homemade chicken broth or stock
1 pound red potatoes, cut into half-inch pieces
1 cup red or white quinoa, well-rinsed
Salt and pepper, to taste
5 cloves fresh garlic, minced
1 cup frozen or fresh corn kernels
2 fresh ripe tomatoes, chopped coarsely
1 cup frozen (or fresh) peas
1/2 cup fresh cilantro, minced
1 avocado, cut into half-inch pieces

Directions:

1. Combine bell pepper, oil, onion, and pinch of salt in a Dutch oven.
2. Cover and cook on medium-low heat until vegetables are soft, stirring occasionally, around eight to ten minutes. 
3. Stir in paprika, coriander, cumin, and garlic. 
4. Stir in potatoes and broth, then bring to a boil; reduce heat and simmer ten minutes.
5. Stir in quinoa and continue simmering for an additional eight minutes. 
6. Stir in corn and continue simmering until potatoes and quinoa are just tender, around five to seven minutes. 
7. Stir in tomatoes and peas and cook for an additional two minutes.
8. Remove from heat, then stir in cilantro and season with salt and pepper as desired. 
9. Garnish bowls of stew with avocado before serving.

Recipe: Cinnamon Nut Breakfast Quinoa

To start including quinoa in your diet, why not start off with quinoa to begin your day? This tasty and high-protein grain will give you a great boost of lasting energy to get through your morning and do the things you need to get done. When combined with healthy raw whole milk, fruit, and nuts, this is a healthy and delicious way to start the day off right!

Cinnamon Nut Breakfast Quinoa
(4 Servings)

Cooked red quinoa (Photo credit: Wikipedia)

Ingredients:
1 cup organic whole milk (preferably raw)
1 cup water
1/2 tsp cinnamon
1/3 cup chopped pecans, lightly roasted
4 tsp agave nectar, raw honey, or maple syrup
1 cup red quinoa, well-rinsed
2 cups fresh blackberries

Directions:

• In a medium saucepan, combine quinoa, water, and milk and bring to a boil over high heat.
• Reduce heat, cover, and simmer over medium heat for fifteen minutes, until most of the liquid is absorbed. 
• While the quinoa is cooking, roast the pecans in a dry skillet for three minutes on medium heat or in a toaster oven at 350 degrees F for about five or six minutes.
• Remove quinoa from heat and let stand covered for five minutes. 
• Stir in cinnamon and blackberries, then transfer to four bowls and top with roasted pecans. Drizzle one teaspoon of agave nectar, honey, or maple syrup over each serving.

The Benefits of Going Gluten-Free With Quinoa

We mentioned quinoa last week in one of our recipes, but realized that some people may not be familiar with quinoa. If you aren't, get ready to learn about a tasty and healthy addition to your diet - one that may be easier on your body than other types of grain - especially for those sensitive to gluten.

4 gluten sources. Top: High-gluten wheat flour. Right: European spelt. Bottom: Barley. Left: Rolled rye flakes. (Photo credit: Wikipedia)

Gluten is basically a protein 'glue' composite that is present in many grains, such as wheat. It's what gives dough elasticity. Why would anyone want to avoid this protein?  Because, for some, gluten causes health problems due to an intolerance. This is a situation that requires a change in diet.  At first glance, it may seem impossible to avoid gluten because it's so prevalent in almost everything we see on the grocery store shelves.  However, once you discover quinoa, you'll find a whole world of food to enjoy!

Is Quinoa Truly Gluten-Free?

Yes, quinoa is a gluten-free food. Because quinoa is a seed, not a grain, the structure of quinoa is totally different from that of grain. For people who are on a strict gluten-free diet, concerns about cross-contamination with airborne wheat or other grains containing gluten can be put to rest. This is due to the fact that most of the world's quinoa supply, which comes from the Ancient Harvest Company, is grown at an elevation of over 12,000 feet in Bolivia. Because of this high altitude, gluten-bearing grains cannot survive, meaning that cross-contamination with gluten grains does not occur. As you can see, it is easy to go gluten free using quinoa as a good source of nutrition. Let's examine a few other reasons why going gluten free can be simple using quinoa.

Protein

Quinoa is packed with protein, containing all 9 essential amino acids. It is also believed to be easier for the body to digest quinoa than most other plant-based proteins. Milk has a similar protein structure, which the body is designed to utilize. The intolerance that some people have for milk is actually caused by the difficulty breaking down the lactose in the milk, not the protein structures. Giving your body a bunch of fuel to run on throughout your day requires protein, and quinoa is a great way to go, and keep going.

Essential Fats And Vitamins

Quinoa is a good source of Omega 3 and Omega 6, the essential fatty acids our body and brain needs to function correctly. You'll also find quinoa to be a rich source of Vitamin E.  You'll recognize these healthy components in just about every age-reducing cream you see in the drugstore. Add to the list the all important antioxidants, folate, and B vitamins that you'll get and you have a healthy powerhouse in quinoa.  Eating gluten-free certainly doesn't mean you have to miss out on any nutrition, at least when you add quinoa to your diet.

Minerals

Quinoa is particularly high in manganese and is also a good source of magnesium. These two minerals combined helps support a healthy immune system and synthesize fatty acids and cholesterol. Quinoa also has increased levels of iron and copper which are basic necessities for healthy blood supply. You'll also find phosphorus, zinc, and even a little calcium thrown into the mix. Eating quinoa as a regular part of your gluten-free diet can certainly replace and boost your nutrition.

Recipe Idea: Quinoa-Crusted Scallop (Photo credit: ulterior epicure)

Lower Carbs

Gluten free diets usually come with their own challenges. One of those challenges is finding a way to reduce your intake of carbohydrates. This often leads to using rice more often.  However, a cup of cooked white rice has about 44 net grams of carbs (that's total carbs minus dietary fiber.)  A cup of cooked brown rice has about 41 net grams of carbs.  Compared to a cup of cooked quinoa at about 34 net grams of carbs, the choice to eat quinoa could make sense.  Now, eating quinoa doesn't save extreme amounts of carbs, but if you replace rice with quinoa in your favorite recipes routinely, over time you will be saving quite a bit.  If you are looking for ways to lower your carb intake while eating gluten-free, substituting quinoa for some of the rice you use is probably a wise decision.

There are so many reasons to go gluten-free with quinoa. Whether you are looking to increase your protein, healthy fats, or maintain a healthy blood supply, quinoa is the newest food to add to your diet. If your desire is to cut down the amount of carbohydrates you are taking in on your current gluten-free diet, then quinoa is your go-to food. Making the transition to a gluten-free diet is the easiest move in the world as long as you have quinoa on your plate.

And if you're not sure how to cook or use it, don't worry - we'll share plenty of yummy quinoa recipes on this blog!

Recipe: Edamame Quinoa Salad With Lemon Dressing

If you want to try edamame, but aren't a fan of Asian food, this recipe offers a change from the traditional Japanese or Chinese flavors, and is a great way to incorporate more healthy veggies into your diet! Edamame is great combined with healthy, high-protein quinoa and other fresh vegetables, and this tasty salad is great anytime of year, although it lends itself especially well to summer cookouts or potlucks. If you're looking for a new way to incorporate edamame into your diet, or introduce your kids to a new vegetable, this is a great one to try.

Edamame Quinoa Salad With Lemon Dressing
(Serves About 6 as a Side Dish.)

Quinoa is not a grass, but its seeds have been eaten for 6000 years. (Photo credit: Wikipedia)

Ingredients:

1 cup uncooked quinoa, rinsed thoroughly
2 cups vegetable or chicken broth
1/2 cup drained and chopped roasted red peppers
2 Roma tomatoes, chopped
1 small zucchini cut in half, then sliced lengthwise
1 cup frozen edamame, thawed (or fresh, lightly boiled)
Lemon zest from one large lemon
3 tablespoons lemon juice
2 tablespoons olive oil
1/4 cup fresh chopped parsley

Directions:

1. Toast uncooked quinoa in skillet over medium heat for about five minutes, stirring or shaking constantly.
2. Transfer toasted quinoa to a large pot, then add broth and bring to a boil. 
3. Cover, reduce heat, and simmer until water is absorbed and quinoa is fluffy, about 15 minutes. Remove from heat and empty into a serving bowl.
4. Add to the quinoa the tomato, sliced zucchini, peppers, and thawed edamame and toss to mix well.
5. In a separate bowl, Whisk olive oil, lemon zest, and lemon juice together, then pour over quinoa mixture and toss well. Sprinkle with chopped parsley and serve.

Recipe: Asian Chicken And Edamame Linguine Skillet

This tasty recipe will give you the flavors of the far East, with the fresh, bright flavor combinations of soy sauce and rice vinegar, accented with mild Chinese cabbage and chicken. These ingredients are all easy to find at any American supermarket, but if you can find them, you can also substitute rice noodles or thin egg noodles for the linguini for a more authentic Asian flair.

Asian Chicken And Edamame Linguine Skillet
(Serves 4.)

Ingredients:

8 ounces linguine
2 (8 oz each) boneless skinless chicken breasts, sliced in thin strips
1 tbsp cornstarch
kosher salt and freshly ground black pepper
2 tbsp olive oil
2 garlic cloves, minced
1 small red onion, cut in half and sliced thin
1 pound napa cabbage, shredded thinly
2 tbsp rice vinegar
2 tbsp soy sauce
2 cups frozen shelled edamame

Directions:

•  Cook noodles in a large pot of salted boiling water according to package instructions, leaving them just al dente; drain and rinse under cold water, draining well, then set aside.
• Toss chicken strips with cornstarch in a medium bowl, then season with salt and pepper. 
• Heat 1 tablespoon olive oil in a large skillet on medium-high heat. Cook chicken two to four minutes in batches until lightly browned. Transfer chicken to a plate and reserve remaining juices in skillet.
• Add remaining 1 tablespoon olive oil to skillet, then saute garlic and onion one to three minutes until soft. 
• Add napa cabbage and cook three minutes, stirring frequently, until tender.
• Add to the skillet the vinegar, soy sauce, edamame, noodles, and chicken, then season with salt and pepper as needed. 
• Cook about four minutes until noodles and edamame are well-tossed and warmed through.

Edemame: A Tasty Powerhouse Of Nutrition

I'm a big fan of Asian food, and one of my favorite treats whenever I go for sushi is hot, salty, tender edamame. There is a lot of debate over whether edamame, also known as young soybeans, are good to consume and which form gives us the most health benefits for our bodies. While this article is simply the background of the incredible green-colored legume, it is important to do your own research and consult your health professional before making huge changes to your diet. Let's take a look at what the fuss is all about.

What is It?

Dried soybeans in pods. (Photo credit: Wikipedia)

While, by no means is edamame the most widely grown legume, it is a major part of traditional diets in China, Japan and Korea. At present time, the US produces more soybeans than any other country in the world. But almost all of the soybeans grown in the US are used for the production of soy meal and soy oil, which is commonly used as an additive for animal feed.

Generally, Eastern cultures will consume edamame in its whole bean form, either fresh, fermented or dried, instead of using the more aggressive processing methods found here in the US. We normally see dried soybeans in their light tan or pale yellow color, but mature soybeans can actually be found in a variety of different colors including black, brown, and even some shades of blue.

History

Soybeans have been cultivated in China for thousands of years, as early as the third and fourth centuries AD. Many countries in the world depend on soybeans and other legumes as key sources of dietary protein, but today more than 90 percent of the soybeans grown are used as an oilseed crop. This means the legumes are either dried, crushed and used as meal in animal feed, or pressed for their oils. Due to the recent increase in farming for oilseed crops, soybeans are becoming the ideal crop for genetic engineering with most of the agricultural patents for genetic modification coming from this crop.

Health Benefits

Edamame is incredibly rich in folate, vitamin K, magnesium, calcium, iron and fiber. So much so, that one study found adults in the US who completely replaced their meat and dairy intake with edamame would show increased levels in all of the vitamins and minerals listed above. Soybeans are also an important source of copper, manganese, phosphorus, potassium, riboflavin and, of course, the omega-3 fatty acids. And, as mentioned, edamame, or soybeans, are considered a protein staple by many.

Fun Fact

Edamame means "branch beans" in Japanese. The words edamame and soybeans are for the most part interchangeable. However, both the immature bean and the cooked dish is called edamame in Japan, whereas edamame is typically used in the US to describe only the dish. The bean, until recently, had always been called 'soy' in America. The cultivation and the use of soybeans has fascinated explorers, nutritionists, and even manufacturers, for centuries. Even Ford motor cars had a swing at using soy in their automobiles with plastic made from soybeans. (Although this may give one pause when considering eating them....)

Japanese edamame, boiled and salted. (Photo credit: Wikipedia)

How to Eat

Cooked green soybeans will generally keep fresh in the refrigerator for about three days if placed in a airtight container, while fresh should be stored in the refrigerator and eaten within two days. Frozen edamame will keep fresh for three months. My favorite way to eat fresh edamame is to boil for about 10 minutes, then drain well and sprinkle with coarse salt. Strip the beans from the pods with your teeth, and discard the pods (they make great compost fodder).

Whether you call them edamame or soy, the health benefits may be worth exploring. While there is some debate about the health of eating large quantities of processed soy, fresh soybeans contain more health benefits and are an easy and tasty way to add a bit of variety to your diet. Certainly the taste and versatility has earned this food item a place in our life, and in the world's history.

Recipe: Homemade Thai Red Curry Paste

Many people when they think of curry are thinking of Indian curry, which has more of a spice flavor - hints of cinnamon, nutmeg, and cloves, and is a richer, heavier taste which can tend to be overpowering. Thai curry, on the other hand, has a completely different taste - it is a light, fresh flavor which goes well with all kinds of meats and vegetables.

Ingredients for Thai green curry paste. (Photo credit: Wikipedia)

Thai curry paste is what provides this flavor, and it's actually pretty easy to make at home. I've made both red and green myself several times. They have different flavors, but many ingredients in common. Once made, you can keep in the fridge in a jar for several weeks, but if you're not going to use it that soon, it also freezes very well and will keep for a long time when frozen. My favorite way to store homemade curry paste is to scrape it into ice cube trays and freeze - then pop the cubes in a ziplock bag, and you can use these easily when needed in recipes (one cube = about 2TB). If you are freezing the paste for storage, you don't need to cook it at the end as shown in the video (I've never cooked mine) - you will be cooking it anyway whenever you use it in a recipe. However, the cooking will help preserve it longer if you are storing it in the refrigerator instead of the freezer.

This video shows you each ingredient you will need for making your own Thai red curry paste, and how to prepare them. They also suggest some substitutions if you can't find all the ingredients. (I have used ginger in place of galangal, and red onions in place of the shallots. You can also use a few leaves of the cilantro, OR dried, ground coriander, instead of the stems.)

There are many different versions of Thai curry paste, but this is a good basic one to start with and will give you a great base for making a number of different Thai curry recipes, including the Red Thai Curry Fish we posted on Wednesday.

Enjoy!

Thai Red Curry Paste - Thai Recipes
Printable Recipe: showmethecurry.com

Recipe: Red Thai Curried Fish - A Low-Carb Flavor Treat

If you're looking to eat healthier this year, you may want to incorporate Thai food into your diet. Thai is one of my favorite cuisines - it features lots of bright, fresh flavors that come alive on your palate, without having to add much fat or sugar to your meals, and it's typically made with just a few, fresh, healthy ingredients, which are increasingly easy to find at just about any grocery store these days. Many Thai dishes include rice or noodles, but you can omit these, or choose from the plenty that don't, if you are following a lower carb diet.

This recipe uses Thai red curry (a distinctive flavor all on its own), coupled with fresh cilantro and tangy lime juice, which marry well with the light flavors of white fish (use sole, tilapia, cod, or other mild-flavored white fish for this recipe). Coconut oil and curry paste can be found in most supermarkets, in the Asian aisle. (Thai Kitchen is a major brand found just about everywhere, and it has a great flavor - but beware if you use this brand - it is VERY spicy! I would start with about half what it calls for in the recipe below, then add more if needed. If you make your own curry paste it's usually less potent, so you can use more. It's not that hard to make your own curry paste - check back Friday for a video showing how!) Fish sauce can be found in some supermarkets, and most Asian grocery stores. (The Squid brand is probably the most easy to find, but unfortunately doesn't have a great flavor, so I'd suggest a different one if you can find it.)

Thai Red Curry Fish
(Serves 4.)

A pack of red curry paste (Photo credit: Wikipedia)

Ingredients:

3 Tbsp red curry paste (or less)
1/4 cup rice vinegar
2 Tbsp vegetable oil
2 Tbsp chopped fresh cilantro
1 Tbsp Asian fish sauce
1 1/2 tsp fresh lime juice
4 filets white fish
salt and pepper to taste
coconut oil for sauteing

Directions:

• Preheat the oven to 400 degrees.
• In a small bowl, mix together the red curry paste, vinegar, oil, cilantro, fish sauce, and lime juice; set aside.
• Put an oven-proof skillet over medium-high heat, add enough oil to saute fish - about 1 TB if using coconut oil.
• Season the fish filets with salt and pepper to taste, then put in skillet when the oil is hot and cook until fish is browned lightly, then flip and cook until second side is browned; this will take about 3 to 4 minutes per side.
• Transfer the skillet to the oven and bake fish until thoroughly cooked and fish is flaky, about 8 to 10 minutes depending on thickness of the fish.
• Remove the skillet from the oven, and pour the curry sauce over the fish in the skillet; let sit 1 minute.

Some of My Favorite Thai Cookbooks: