You’ll find them in Japanese and Asian restaurants where they are usually served salted and at room temperature. Typically, you eat the beans inside and discard the pods. Check your grocery or specialty foods store – they can sometimes be found in the frozen foods aisle.

In Chinese, young soybeans in the pod are known as maodoujia which literally translates as “hairy bean pod.” No matter what you call them, they are a specific species of soybean grown for early harvesting and are different than soybean crops grown specifically for their mature beans.

Cook them by steaming or boiling for 3 to 5 minutes. Don’t overcook – you don’t want a bunch of mush.

We are used to seeing edamame served salted at Japanese restaurants but edamame without salt is equally delicious.

Edamame calories are high in protein, fiber and potassium. According to http://www.soygrowers.com, soy beans are the world’s foremost provider of protein and oil.

Edamame in the Shell © Seapoint Farms

10. “Healthy” is the first word that should come to mind with edamame – they are a low-fat, low-cholesterol, and high-protein food.  What more can you ask for: easy preparation, super taste and high nutrition value?
9. Look for bags of frozen edamame in your local specialty food or health food store.
8. Edamame are popular in Japan and China but are catching on in the US – you will find them served as appetizers in Japanese and Chinese restaurants.
7. Worried about edamame calories?  You shouldn’t be.  There are only 125 calories per 100 grams.
6. Farmers in Kentucky and other states are now growing edamame.  The USDA has an interesting web page discussing US growing of edamame.
5. US products include those by Woodstock Farms, Trader Joe’s and Seapoint Farms.  You can buy Seapoint Farms products online from Amazon.
4. Grow your own edamame!  Buy seeds from Wannamaker Farms or other vendors online (See the “Grow Your Own” section below).  You can grow edamame just about anywhere in the US.
3. Edamame nutrion equals soy foods nutrition since they are made from the same thing.  There is a great facts sheet at soyfoods.org which discusses all aspects of soy-related nutrition issues.
2. Sprinkle the edamame with lemon juice after cooking or add soy sauce/tamari to the water when cooking to subtly enhance their flavor.
1. Edamame, maodoujia, vegetable soybeans, beer beans, sweet beans,  garden soybeans, green soybeans, immature soybeans, edible soybeans – they are all the same thing.

Edamame: 60 Tempting Recipes Featuring America’s Hottest New Vegetable – “These tasty beans are highlighted in 60 mouthwatering recipes. Whet your taste buds with Grilled Tomatoes with Edamame and Goat Cheese, Flank Steak with Jeweled Salsa, Balsamic Glazed Winter Vegetables, or Warm Scallop and Edamame Salad. Not just delicious, these recipes are packed with nutrients. But health benefits are just a bonus because the recipes are ones that any chef would be proud to serve his diners. No bland health food here but instead rich appetizers like guacamole and creamy soups such as Thai Seafood Bisque. Although the market has many cookbooks, this is the first to focus completely on Edamame-America’s Hottest New Vegetable.”

Soy of Cooking: Easy-to-Make Vegetarian, Low-Fat, Fat-Free, and Antioxidant-Rich Gourmet Recipes – “Soy of Cooking Now, you can create elegant meals that are as healthy as they are delicious. Soy of Cooking is a gourmet guide to preparing savory meatless dishes that incorporate nutrient-rich soyfoods into your diet—high in antioxidants and phytochemicals, as well as fiber and vitamins. With more than 170 enticing recipes, this innovative cookbook shows how to combine creative techniques and easy-to-find soyfoods to make healthy starters, main dishes, desserts, and more with tempting, artful presentations. Soy of Cooking defines 30 new and traditional soyfoods, most of which can be found in supermarkets and health food stores around the country. It also includes a guide to useful cooking techniques, tips on using spices,and soyfood exchange information.”

A few varieties include: “Envy”, “Besweet 2020″, “Beer Friend”, “Butterbaby”, “Butterbeans”, “Early Hakucho”, “Green Pearls”, “Misono Green”, “Shironomai”, “Tohya”  Seed companies that carry Edamame:  vermontbean.com, johnnyseeds.com, and Wannamaker Farms. Here are some direct links to buy seeds on Amazon.com: Edamame Green Soybean Seeds 50 Seeds at Amazon and Soybeans Edamame Black Seeds 7 Grams at Amazon

Soybean Plants © ARS/USDA

Growing your own healthy low-calorie edamame is easy.  Here is one person’s discussion of growing soy bean plants in flower pots on their deck.  Of interesting note in this blog post: soybeans have small root systems and thus you can plant them close together – in 2 inch spacings.  They put six plants in a large flower pot – lots of beautiful foliage and lots of edamame pods!

If you often find yourself in coveralls driving a tractor, then you will find the USDA page on growing edamame as a row crop more informative.

Finally, you will find this article at the National Garden Bureau web site to be most informative: history, seed varieties, growing and harvesting are all covered.

(ARA) – With the abundance of fresh produce that accompanies the arrival of warm weather, you would think Americans’ diets would be healthier in summer than at nearly any other time of year. But what good are so-called “superfoods” like blueberries, fresh ginger and even eggs if you can’t get the kids (or your spouse) to eat them?

Plenty of experts agree that the solution is simple — sneak nutritious foods into dishes where they’ll be least expected. And a summer smoothie is a great way to do it. Kid-friendly and convenient for on-the-go adults, smoothies are the essence of summer refreshment. When you load them up with fresh superfoods — ingredients recognized for offering positive health benefits — smoothies also become a great way to take full advantage of summer’s nutritional bounty.

Blended with just the right balance of ingredients, practically any superfood will work in a smoothie. Here are a few ideas for what to toss in the blender:

* Blueberries — High in antioxidants like vitamins C and E, blueberries help boost the immune system naturally, combat free-radical damage and possibly even ease the effects of aging. Fresh or frozen, they’re a flavorful, health-filled addition to any smoothie recipe.

* Fresh ginger — For thousands of years, Asian cultures have relied on fresh ginger to aid in digestion. It’s also thought to have anti-inflammatory properties as well. You can use ground ginger, but most supermarkets now carry the fresh root, which will deliver the full flavor and health benefits.

* Egg whites — Egg whites are an unbeatable source of pure, fat-free, cholesterol-free, high-quality lean protein. A convenient option in a pourable carton, AllWhites brand 100 percent egg whites are pasteurized for safety, providing an easy way to add lean protein to a smoothie. Oprah Winfrey trainer Bob Greene incorporates AllWhites in his “Best Life Diet,” noting their ability to help keep your appetite in check.

* Honey — Not only is honey a great, natural alternative to processed sugar or chemical-based sugar substitutes to bring sweetness to your smoothie, its glucose is easily absorbed by the body and helps produce energy. It’s also thought to provide antioxidant and antibacterial benefits.

* Ground cinnamon — Studies show cinnamon may help regulate blood sugar, act as an anti-inflammatory and even an anti-bacterial. A popular flavor among kids, it’s also high in nutrients like iron and calcium.

* Sliced almonds (or other nuts) — Nuts are a good source of high-quality protein. Sprinkle a handful over the top of your smoothie to add protein and a fun crunch.

Here’s a health-filled summer smoothie recipe with ingredients designed to help boost productivity:

Blueberry Ginger Productivity Protein Smoothie

Preparation time: 5 minutes.

Ingredients:
1 cup frozen wild blueberries
1 container (6 ounces) fat-free vanilla yogurt
1/2 cup AllWhites 100 percent liquid egg whites
1/2 cup skim milk or soymilk
1 tablespoon honey
2 teaspoons grated fresh gingerroot
1/4 teaspoon ground cinnamon
2 tablespoons sliced almonds

Directions:
Combine all ingredients except almonds in blender. Cover and blend on medium speed until smooth. Sprinkle each serving with 1 tablespoon almonds. Serve immediately.

Makes two eight-ounce servings. Nutrition per serving: 124 calories, 18 from fat; 2 grams total fat; 0 grams saturated fat; 2 mg cholesterol; 87 mg sodium; 22 grams total carbohydrates; 3 grams dietary fiber; 7 grams protein.

For more great recipe ideas, visit www.betterneggs.com.

Courtesy of ARAcontent

Fresh Food Fast

I like Fresh Food Fastbecause in addition to the fantastic recipes it is laid out in a really useful manner. After the introduction, tips for using the book, pantry instructions, equipment and pressure cooker sections the recipes are divided seasonally. The book is almost 300-pages long and you can buy it for about 25 bucks.

Each season has 12 complete meals and there is a dessert section at the back of each season section. At the beginning of each meal there is a Market List that includes fresh produce, dairy, pantry ingredients. Then you have the list of equipment needed, the game plan to create the meal and speed tips.

There are informative sidebars scattered through out the book as well and the pictures are delicious. This cookbook is the trifecta of cooking… it saves you time, money and calories.

I found this Amazon Review summed up the power of the book nicely:

“This book has changed my life- seriously! My kids and husband are now convinced that I am a good cook, and we can all sit down to a delicious vegetarian dinner every night of the week! The recipes are easy to prepare, and once you start using them, you will have most of what you need on hand to create almost anything in the book for that season! It’s really terrific; I can’t recommend it highly enough!!”

Below is my current favorite recipe from the winter section of  Fresh Food Fast. This salad is served with Provençal Garlic and Herb Broth. I asked Tina what our meal had cost. She did a quick calculation and said the meal cost about 8 dollars for 4 people. Not bad.

Warm White Bean Salad with Sun-Dried Tomatoes and Smoked Mozzarella

This is a true winter salad – warm and savory. The smoked mozzarella really adds another layer of flavor, but you can use regular mozzarella if you like. If your tomatoes are very dry, soak them in very hot water to cover until supple. Yield: 4 servings
½ cup firmly packed sun-dried tomatoes (not oil-packed)
½ cup extra-virgin olive oil 1 cup diced red onion (about 1 medium)
½ teaspoon course sea salt or kosher salt, plus additional to taste
1 cup thinly sliced peeled carrots (bout 2 medium)
1 cup thinly sliced celery stalks
2 cloves of garlic, minced
2 tablespoons finely chopped fresh rosemary
½ teaspoon crushed red pepper flakes
1 (15-ounce) can while beans, drained
4 cups arugula leaves, for serving
2 tablespoons finely chopped fresh flat-leaf parsley for garnish

1. In a large sauté pan over high heat, combine the oil, onion and ½ teaspoon of salt and sauté for 2 minutes. Add the carrots, celery, garlic, rosemary and red chili flakes and sauté for 1 more minute. Add ¼ cup water and cover the pan. Cook over high heat until the vegetables are just crisp-tender, about 2 minutes.
2. Uncover the pan and turn off the heat. Stir in beans, tomatoes, mozzarella, and vinegar and season with salt.
3. Toss the bean with the arugula and served garnished with chopped parsley.

Other recipes include: Sesame Noodles with Tofu Steaks and Baby Asian Greens – Spicy Corn Frittata with Tomatoes and Scallions – Pan-Seared Summer Squash with Garlic and Mint – Radish, Orange and Avacado Salad and Leek and Turnip Soup with Potatoes and Chard.

Fresh Food Fastis also going to help me plan my garden. The veggies that are a little pricey in my neck of the woods are the ones I am going to grow in my garden and I will buy the rest from the farmers market or the store. Fresh Food Fast: Delicious, Seasonal Vegetarian Meals in Under an Hourby: Peter Berley and Melissa Clark

So what are some foods, flavors and culinary trends we’ll see in 2009? Here are several, gleaned from a variety of trend reports:

• Breakfast: If you like eggs at any hour, you’re in luck. Look for more restaurants with all-day breakfast items. Fried or poached eggs on top of dishes (the classic French frisée salad, for example) also will be more popular.

• Asian noodles and soups: With raw-fish prices increasing, noodle bars are becoming the new sushi joints, sporting ramen, udon and soba noodle dishes. Noodles in broth, such as Vietnamese pho and Southeast Asian laksa, will grow in popularity.

• Certified fish: Concerns about overfishing have led restaurants and suppliers to buy from fisheries certified by the Marine Stewardship Council, a London-based non- profit that promotes sustainable fishing practices. Avoiding vulnerable species, such as bluefin tuna, Chilean sea bass and swordfish, is part of the effort. Walmart has pledged to make a full switch to certified fisheries by 2011, according to JWT, a trend and branding expert.

• Gluten-free products: Celiac disease, an autoimmune disorder triggered by gluten, a protein found in rye, wheat and barley, affects only about 1 percent of the population. But gluten-free products are now considered chic, said Ann Mack, director of trend-spotting for JWT. “It’s perceived as healthy,” she said. “You’re seeing more celebrities talking about it in the magazines.” Stars are using gluten-free products as diet aids, she added.

• New flavors: Look for lavender, persimmon, star fruit, garam masala and chimichurri flavors to crop up in food products and on menus. “We’re still looking for new things,” said Mintel’s Dornblaser. She added that cactus, in both food and drink, will make its way from the Latin market to the mainstream.

• Peru: It’s the next great foodie destination, according to Bon Appétit magazine. Peruvian cuisine’s flavors and ingredients will influence restaurant menus. Move over, caipirinha and mojito: The Pisco Sour, made with the Peruvian national spirit, is the hot new cocktail.

• Ginger drinks: Ginger beers and cocktails also are hot new sippers, according to Epicurious. Spirits become more popular in recessionary times, Steel said. “One of the areas people are not cutting back on is liquor,” she said. “People are drinking more. They’re spending less on the actual bottles, but they’re drinking more. Bars are not being hit like restaurants.”