1/3 cup walnuts
5 cups butter lettuce or any type of lettuce
2 ripe nectarines, pitted and sliced
2 tbls bottled raspberry vinaigrette dressing
- Add walnuts to a skillet placed over medium, high heat.
- Toast nuts until they start to deeply brown in spots and smell fragrant. Set aside.
- Wash and dry lettuce and tear into bite sized pieces. Place lettuce in a large serving bowl and add nectarines.
- Pour vinaigrette over salad and toss gently to coat.
- Sprinkle with toasted walnuts.
Serves 4, serving size 11/2 cups
Edamame are highly nutritious and rich in bioactives (having
activity in the body) compounds called isoflavones which makes
this vegetable a functional food i.e. having a function beyond its
basic nutritional value. Rich in amino acids, it is an economical
source of protein and has the distinction of being the most
complete of all vegetable proteins.
Luckily edamame are delicious and easy to prepare. These
versatile beans have a buttery, nutty flavor and can be eaten hot
or cold as a snack or as an addition to stir-fries, salads, casseroles,
or soups. To prepare fresh, unshelled edamame clean and rinse
pods, add them to a pot of boiling, salted water and cook for
four to five minutes. To eat suck the tender beans out of the pod
as the pod is not edible. Alternatively, you can open the pods
with your fingers to remove the succulent beans. Another way
to prepare shelled edamame is to roast them like peanuts in a
hot oven for ten minutes or until they start to have golden flecks.
Frozen beans can be cooked in a similar fashion to fresh but
require a few more minutes of cooking time.
Edamame are featured in the May lesson of Food Literacy
in Preschool Program (FLIP). FLIP introduces unique fruits and
vegetables to young children, ages 3, 4 and 5 from diverse
backgrounds. FLIP utilizes colorful, fun, age-appropriate
interactive lesson plans that promote both nutritious eating and
Hot and spicy edamame
1 tsp chili powder
1/4 tsp cracked red pepper
1/2 tsp Mexican oregano
2 tsps salt, divided
1 lb fresh edamame in the pod
Heat 1 tsp salt, chili powder and pepper flakes in a small skillet
with no oil. Stir until hot and fragrant. Remove from heat and mix
in oregano. Add fresh edamame pods to salted boiling water
and cook for about four to five minutes. Drain and pat dry. Toss
with the chili-oregano mixture and serve warm.
Serves 4, serving size 1 cup