Simple Turkey Piccata with Grilled Lemon Broccolini

This light and simple turkey piccata is a great weeknight dinner when your bored with the usual plain chicken breast. The sauce is light and very fresh and flavorful. A simple side of grilled lemon broccolini pairs beautifully for a healthy dinner. If your looking for small and simple Thanksgiving dinner idea, and don't need to buy a large whole turkey, this is a great substitute. 

We have been spending a ton of time outdoors lately seeing as the weather here in Phoenix is too gorgeous to pass up a reader recently scolded me for not bragging about the weather more. Actually, what she said was "I'm so sick and tired of people not bragging about the weather in Arizona more." 

My bad. 

I'm too busy enjoying it to sit at the computer and write about it I suppose. Plus, who likes a bragger anyway? pshhh!

The boys were in a big Veterans Day parade here in the Valley yesterday and we spend all day soaking in the sights and the sun. I haven't been able to sit in front of the computer for more than a few minutes at a time because the outdoors are calling to me! It's finally hiking 'season' Yayyyy! So pardon my short posts this month please. ;}

Recipe from Cooking Light October 2013




SERVES  8        TIME 20 MINUTES

Ingredients

• 8 (3-ounce) turkey cutlets  
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon olive oil, divided 
• 2 tablespoons unsalted butter, divided
• 1/4 cup chopped shallots
• 1 tablespoon sliced garlic
• 3/4 cup dry white wine 
• 1/2 cup unsalted chicken stock 
• 1 teaspoon all-purpose flour 
• 2 tablespoons fresh lemon juice 
• 1 1/2 tablespoons capers, drained
• 2 tablespoons chopped fresh flat-leaf parsley

1. 1. Sprinkle turkey evenly with salt and pepper. Heat a large skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add 4 cutlets to pan, and cook 2 minutes on each side or until done. Remove cutlets from pan; keep warm. Repeat procedure with remaining oil and cutlets.
2. 2. Add 1 tablespoon butter to pan. Add shallots and garlic; sauté 1 minute. Increase heat to high. Add wine; bring to a boil, and cook 2 minutes, scraping pan to loosen browned bits. Combine chicken stock and flour, stirring with a whisk. Add stock mixture to pan, and bring to a boil. Cook 5 minutes or until liquid is reduced by half. Remove from heat; stir in remaining 1 tablespoon butter, juice, and capers. Pour sauce over cutlets; sprinkle with parsley.

Simple Turkey Piccata with Grilled Lemon Broccolini

Posted by admin

This light and simple turkey piccata is a great weeknight dinner when your bored with the usual plain chicken breast. The sauce is light and very fresh and flavorful. A simple side of grilled lemon broccolini pairs beautifully for a healthy dinner. If your looking for small and simple Thanksgiving dinner idea, and don't need to buy a large whole turkey, this is a great substitute. 

We have been spending a ton of time outdoors lately seeing as the weather here in Phoenix is too gorgeous to pass up a reader recently scolded me for not bragging about the weather more. Actually, what she said was "I'm so sick and tired of people not bragging about the weather in Arizona more." 

My bad. 

I'm too busy enjoying it to sit at the computer and write about it I suppose. Plus, who likes a bragger anyway? pshhh!

The boys were in a big Veterans Day parade here in the Valley yesterday and we spend all day soaking in the sights and the sun. I haven't been able to sit in front of the computer for more than a few minutes at a time because the outdoors are calling to me! It's finally hiking 'season' Yayyyy! So pardon my short posts this month please. ;}

Recipe from Cooking Light October 2013




SERVES  8        TIME 20 MINUTES

Ingredients

• 8 (3-ounce) turkey cutlets  
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon olive oil, divided 
• 2 tablespoons unsalted butter, divided
• 1/4 cup chopped shallots
• 1 tablespoon sliced garlic
• 3/4 cup dry white wine 
• 1/2 cup unsalted chicken stock 
• 1 teaspoon all-purpose flour 
• 2 tablespoons fresh lemon juice 
• 1 1/2 tablespoons capers, drained
• 2 tablespoons chopped fresh flat-leaf parsley

1. 1. Sprinkle turkey evenly with salt and pepper. Heat a large skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add 4 cutlets to pan, and cook 2 minutes on each side or until done. Remove cutlets from pan; keep warm. Repeat procedure with remaining oil and cutlets.
2. 2. Add 1 tablespoon butter to pan. Add shallots and garlic; sauté 1 minute. Increase heat to high. Add wine; bring to a boil, and cook 2 minutes, scraping pan to loosen browned bits. Combine chicken stock and flour, stirring with a whisk. Add stock mixture to pan, and bring to a boil. Cook 5 minutes or until liquid is reduced by half. Remove from heat; stir in remaining 1 tablespoon butter, juice, and capers. Pour sauce over cutlets; sprinkle with parsley.

Nutty Greek Quinoa Toss

It's amazing how easily one can gain a few pounds when your metabolism takes a nose dive in your late thirties. I mean honestly, can't a girl go on a nice relaxing cruise and sit around all day long on the back of a ship's deck looking out at the cold, serene Alaskan waters with her feet up on a wicker chair and be surrounded constantly with pastries, cheeses and berry filled crepes at all hours of the day without gaining 8 stupid pounds?

Apparently not. *Sigh.






Well, if that weren't a bad enough set back on my never ending fight against belly bulge then the 12 hour road trip we took this last weekend to Utah with 4 kids certainly put the nail on the diet coffin. While we did bring along apples and healthy trail mix, they went so well with Twizzlers and chocolate covered raisins that we decided to buy some cookies to top it off. Perfectly reasonable right?


Now, how to lose those 10 pounds gained in 2 short weeks after I've been fighting to lose 20 since who the hell knows when?    *Double sigh, big fat pout.

Here's the back of the ship where my sweetie and I  loved to sit and relax..... and snack.... a lot.

Can you blame us? I mean really. Look at the view. And the weather was just so unbelievably cool and perfect compared to the miserable heat we are used to here in Phoenix.

We didn't spend  ALL  of our time on our butts stuffing our mouths.
We had some pretty amazing adventures too.
Here we are zip lining through the 200 foot tall trees in Ketchikan, AK.  

Me and my baby sister Rachel.

Did I mention that due to the glaciers that swept over the land many years ago, the soil is only 4-6" deep?
Did you catch that? That's INCHES, not feet.


We were swinging from super tall trees that are hanging on for their dear lives in soil that is too shallow to plant carrots in!


Smart.

And we took one frieking amazing, hold onto your hats fast bike ride 32 mies from Canada back to Skagway, AK. This was by far the highlight of my trip! The scenery was breath taking. 

So, how to fit back into my pants?




It's a good thing I discovered quinoa some time ago and shortly after figured out how to make it unbelievable delicious.

It's the feta. No, it's the toasted pine nuts. NO! It's the white balsamic vinaigrette.

O.K., all of these things plus the squeeze of lemon, freshness of the parsley and zip of the sweet peppers make this quinoa toss very addictive and satisfyng. My tummy thanks me.

Ingredients:
1/2 cup uncooked quinoa
1 big handful grape or cherry tomatoes, cut in half
1 big handful sweet peppers minced
1 big handful parsley, minced
1 clove garlic
1/2 cup feta, crumbled
1/4 cup pine nuts
1 tablespoon extra virgin olive oil
1 tablespoon white balsamic vinaigrette
freshly cracked white pepper
squeeze fresh lemon juice



Put quinoa into a fine sieve and rinse thoroughly to remove natural 'soapy' film.  Cook according to package directions, usually 1:1 parts quinoa-water, bring to a gentle boil, reduce heat, cover and simmer for about 15 minutes.
If you please, toast pine nuts on a dry cast iron skillet until golden brown to bring out flavor.
Using a small food processor or knife, finely dice sweet peppers, garlic and parsley.
In a large bowl, toss together still warm quinoa, feta, peppers, parsley, pine nuts and tomatoes.
Drizzle in oil and vinaigrette. Toss to combine. Add lemon and pepper to taste.

Serve warm or chilled.

For dinner, we prefer the warm version where the feta is just slightly creamy and the flavors melt together.

Nutty Greek Quinoa Toss

Posted by admin

It's amazing how easily one can gain a few pounds when your metabolism takes a nose dive in your late thirties. I mean honestly, can't a girl go on a nice relaxing cruise and sit around all day long on the back of a ship's deck looking out at the cold, serene Alaskan waters with her feet up on a wicker chair and be surrounded constantly with pastries, cheeses and berry filled crepes at all hours of the day without gaining 8 stupid pounds?

Apparently not. *Sigh.






Well, if that weren't a bad enough set back on my never ending fight against belly bulge then the 12 hour road trip we took this last weekend to Utah with 4 kids certainly put the nail on the diet coffin. While we did bring along apples and healthy trail mix, they went so well with Twizzlers and chocolate covered raisins that we decided to buy some cookies to top it off. Perfectly reasonable right?


Now, how to lose those 10 pounds gained in 2 short weeks after I've been fighting to lose 20 since who the hell knows when?    *Double sigh, big fat pout.

Here's the back of the ship where my sweetie and I  loved to sit and relax..... and snack.... a lot.

Can you blame us? I mean really. Look at the view. And the weather was just so unbelievably cool and perfect compared to the miserable heat we are used to here in Phoenix.

We didn't spend  ALL  of our time on our butts stuffing our mouths.
We had some pretty amazing adventures too.
Here we are zip lining through the 200 foot tall trees in Ketchikan, AK.  

Me and my baby sister Rachel.

Did I mention that due to the glaciers that swept over the land many years ago, the soil is only 4-6" deep?
Did you catch that? That's INCHES, not feet.


We were swinging from super tall trees that are hanging on for their dear lives in soil that is too shallow to plant carrots in!


Smart.

And we took one frieking amazing, hold onto your hats fast bike ride 32 mies from Canada back to Skagway, AK. This was by far the highlight of my trip! The scenery was breath taking. 

So, how to fit back into my pants?




It's a good thing I discovered quinoa some time ago and shortly after figured out how to make it unbelievable delicious.

It's the feta. No, it's the toasted pine nuts. NO! It's the white balsamic vinaigrette.

O.K., all of these things plus the squeeze of lemon, freshness of the parsley and zip of the sweet peppers make this quinoa toss very addictive and satisfyng. My tummy thanks me.

Ingredients:
1/2 cup uncooked quinoa
1 big handful grape or cherry tomatoes, cut in half
1 big handful sweet peppers minced
1 big handful parsley, minced
1 clove garlic
1/2 cup feta, crumbled
1/4 cup pine nuts
1 tablespoon extra virgin olive oil
1 tablespoon white balsamic vinaigrette
freshly cracked white pepper
squeeze fresh lemon juice



Put quinoa into a fine sieve and rinse thoroughly to remove natural 'soapy' film.  Cook according to package directions, usually 1:1 parts quinoa-water, bring to a gentle boil, reduce heat, cover and simmer for about 15 minutes.
If you please, toast pine nuts on a dry cast iron skillet until golden brown to bring out flavor.
Using a small food processor or knife, finely dice sweet peppers, garlic and parsley.
In a large bowl, toss together still warm quinoa, feta, peppers, parsley, pine nuts and tomatoes.
Drizzle in oil and vinaigrette. Toss to combine. Add lemon and pepper to taste.

Serve warm or chilled.

For dinner, we prefer the warm version where the feta is just slightly creamy and the flavors melt together.

Spicy-Broccoli Quinoa

Happy St. Patrick's Day!

Do you cook anything special for St. Patrick's Day?

This Spicy Broccoli Quinoa would be fun to make for St. Patty's Day. It is definately a healthy alternative to corned beef and hash, which I actually love but it doesn't love me so much.


Well, to those of you who aren't used to eating bright green foods for your main course, I hope you will take my word for it that this dish was excellent! After my husband and older son hesitantly took there first bite they both said "Oh! It's really good!" Uh, thanks for the vote of confidence guys.

The Parmesan and cream really make this dish rich and delightful, while the garlic, lemon and parsley make it fresh and crisp. The biggest surprise was the infused chile oil. Excellent! It took all of 8 minutes to make and the little bit of kick it gave the quinoa really made this 5 stars. ;-)

slightly adapted from 101 Cook Books

SERVES 4-6 TIME 15 MINUTES ACTIVE, 30 MINUTES COOKING

You Will Need:


3 cups cooked quinoa*


5 cups raw broccoli, cut into small florets and stems


1 garlic clove


big handful fresh, flat leaf parsley


2/3 cup sliced or slivered almonds, toasted


1/3 cup freshly grated Parmesan


2 big pinches salt


2 tablespoons fresh lemon juice ( 1/2 lemon)


1/4 cup olive oil


1/4 cup half and half


** Fire Oil

Putting it all together:

Cook the quinoa by boiling twice as much water as quinoa ( so 2 cups water and 1 cup quinoa in this case). Put quinoa in a sieve, rinse under cool running water. Add quinoa to boiling water, lower heat, cook covered for 15 minutes. Remove from heat, let stand covered for 15 more minutes.

Now barely cook the broccoli by pouring 1 cup water into a large pot and bringing it to a simmer. Add a big pinch of salt and stir in the broccoli. Cover and cook for one minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.

To make the broccoli pesto puree one cup of the cooked Broccoli, the Garlic, 1/2 cup of the Almonds, Parsley, Parmesan, salt, and lemon juice in a food processor. Drizzle in the olive oil and cream and pulse until smooth.

Just before serving, toss the quinoa and remaining broccoli florets with about 1/2 of the broccoli pesto. Spoon onto plates, top with the remaining almonds, a drizzle of the chile oil.

* Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside.

** To make the red chile oil: You'll need 1/2 cup extra-virgin olive oil and 11/2 teaspoon crushed red pepper flakes. In a small saucepan over low heat, add EVOO, stir in the crushed red pepper flakes and let infuse for 5-8 minutes, ma

king sure not to let oil get to hot. The chilies should not smell acrid or burned. Set aside and let cool, then store any unused oil in refrigerator. Bring to room temp again before using.

Spicy-Broccoli Quinoa

Posted by admin

Happy St. Patrick's Day!

Do you cook anything special for St. Patrick's Day?

This Spicy Broccoli Quinoa would be fun to make for St. Patty's Day. It is definately a healthy alternative to corned beef and hash, which I actually love but it doesn't love me so much.


Well, to those of you who aren't used to eating bright green foods for your main course, I hope you will take my word for it that this dish was excellent! After my husband and older son hesitantly took there first bite they both said "Oh! It's really good!" Uh, thanks for the vote of confidence guys.

The Parmesan and cream really make this dish rich and delightful, while the garlic, lemon and parsley make it fresh and crisp. The biggest surprise was the infused chile oil. Excellent! It took all of 8 minutes to make and the little bit of kick it gave the quinoa really made this 5 stars. ;-)

slightly adapted from 101 Cook Books

SERVES 4-6 TIME 15 MINUTES ACTIVE, 30 MINUTES COOKING

You Will Need:


3 cups cooked quinoa*


5 cups raw broccoli, cut into small florets and stems


1 garlic clove


big handful fresh, flat leaf parsley


2/3 cup sliced or slivered almonds, toasted


1/3 cup freshly grated Parmesan


2 big pinches salt


2 tablespoons fresh lemon juice ( 1/2 lemon)


1/4 cup olive oil


1/4 cup half and half


** Fire Oil

Putting it all together:

Cook the quinoa by boiling twice as much water as quinoa ( so 2 cups water and 1 cup quinoa in this case). Put quinoa in a sieve, rinse under cool running water. Add quinoa to boiling water, lower heat, cook covered for 15 minutes. Remove from heat, let stand covered for 15 more minutes.

Now barely cook the broccoli by pouring 1 cup water into a large pot and bringing it to a simmer. Add a big pinch of salt and stir in the broccoli. Cover and cook for one minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.

To make the broccoli pesto puree one cup of the cooked Broccoli, the Garlic, 1/2 cup of the Almonds, Parsley, Parmesan, salt, and lemon juice in a food processor. Drizzle in the olive oil and cream and pulse until smooth.

Just before serving, toss the quinoa and remaining broccoli florets with about 1/2 of the broccoli pesto. Spoon onto plates, top with the remaining almonds, a drizzle of the chile oil.

* Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside.

** To make the red chile oil: You'll need 1/2 cup extra-virgin olive oil and 11/2 teaspoon crushed red pepper flakes. In a small saucepan over low heat, add EVOO, stir in the crushed red pepper flakes and let infuse for 5-8 minutes, ma

king sure not to let oil get to hot. The chilies should not smell acrid or burned. Set aside and let cool, then store any unused oil in refrigerator. Bring to room temp again before using.

Soft Ginger-Lemon Cookies with Lemon Glaze

These cookies are fuss free deliciousness. I am in love with all things ginger and cookies and treats are no exception. There are those who crave things sweet and sugary, those who crave things salty or spicy and then there are people like me who like all things sour, zingy, tart and tangy. I also, equally love anything hot and spicy and seriously considered putting a pinch of cayenne in these.  ;) 

Alas, they are just perfect the way they are and I am in love with the super tangy lemon glaze! My mouth is watering in anticipation of a fourth second Lemony, ginger cookie.

recipe from Taste of Home

TIME  25 MINUTES      YIELDS 2 DOZEN

Ingredients:

1/2 cup butter, softened

1 cup packed brown sugar


1 egg


3 tablespoons sour cream


1/2 teaspoon lemon extract ( I used 1 tablespoon fresh lemon juice)


1/2 teaspoon vanilla extract


1-3/4 cups all-purpose flour


1 teaspoon baking soda


1 teaspoon cream of tartar

1 teaspoon ground ginger

1/4 teaspoon salt


Directions


In a large bowl, cream butter and brown sugar until light and fluffy. Beat in the egg, sour cream and extracts. Combine the flour, baking soda, cream of tartar, ginger and salt; gradually add to creamed mixture and mix well.


Drop by rounded teaspoonfuls 2 in. apart onto ungreased baking sheets (I used a sheet of parchment paper on my cookie sheet). Bake at 350° for 12-15 minutes or until lightly browned. Immediately remove from pans to wire racks. Yield: 2 dozen.




For the lemon glaze (not from Taste of Home)


1 cup confectioners sugar (powdered sugar)
1-2 tablespoons fresh lemon juice
lemon zest


Using an electric mixer on high speed, combine sugar and juice till smooth. Top with a bit of lemon zest.

Soft Ginger-Lemon Cookies with Lemon Glaze

Posted by admin

These cookies are fuss free deliciousness. I am in love with all things ginger and cookies and treats are no exception. There are those who crave things sweet and sugary, those who crave things salty or spicy and then there are people like me who like all things sour, zingy, tart and tangy. I also, equally love anything hot and spicy and seriously considered putting a pinch of cayenne in these.  ;) 

Alas, they are just perfect the way they are and I am in love with the super tangy lemon glaze! My mouth is watering in anticipation of a fourth second Lemony, ginger cookie.

recipe from Taste of Home

TIME  25 MINUTES      YIELDS 2 DOZEN

Ingredients:

1/2 cup butter, softened

1 cup packed brown sugar


1 egg


3 tablespoons sour cream


1/2 teaspoon lemon extract ( I used 1 tablespoon fresh lemon juice)


1/2 teaspoon vanilla extract


1-3/4 cups all-purpose flour


1 teaspoon baking soda


1 teaspoon cream of tartar

1 teaspoon ground ginger

1/4 teaspoon salt


Directions


In a large bowl, cream butter and brown sugar until light and fluffy. Beat in the egg, sour cream and extracts. Combine the flour, baking soda, cream of tartar, ginger and salt; gradually add to creamed mixture and mix well.


Drop by rounded teaspoonfuls 2 in. apart onto ungreased baking sheets (I used a sheet of parchment paper on my cookie sheet). Bake at 350° for 12-15 minutes or until lightly browned. Immediately remove from pans to wire racks. Yield: 2 dozen.




For the lemon glaze (not from Taste of Home)


1 cup confectioners sugar (powdered sugar)
1-2 tablespoons fresh lemon juice
lemon zest


Using an electric mixer on high speed, combine sugar and juice till smooth. Top with a bit of lemon zest.

All Natural Cough-Control 'Tea'

Since I have been feeling icky the last couple of days, I thought this was worth re-posting. This tea is so soothing and such a wonderful relief for your cough and sore throught, it really works! Herbs are amazing natural healers, detoxifiers and soothers. I recently found a 'bed time' tea from my fav tea maker, Republic of Tea, that I have fallen head over heals for! I'm not a big fan of chamomile tea and so I was really happy when I tasted this tea and it was fantastic! It's a blend of  organic rooibos, soothing chamomile, passionflower and the mellowing properties of Valerian. Not only did it taste wonderful but it made me relaxed and sleepy. I fell asleep and stayed asleep all night. This is nothing short of a miracle for me!

I use this tea along w the lemon, herbs and honey concoction I talk about below to

sooth my cough, throat and chest.

Republic of Tea's 'Be Well' line is fabulous! Check out these wonderful tea's for your every ailment!

Sizing up 25 studies on over-the-counter cough medicine, a recent research review published in "The Cochrane Library" determined that there's no good evidence for or against the effectiveness of cough formulas such as Robitussin and Mucinex.

For natural, reliable cough relief, try a tea recipe recommended by Tieraona Low Dog, M.D., director of education at the University of Arizona's Program in Integrative Medicine.
It features thyme, which alleviates chest congestion and supports respiratory function, along with
throat-soothing honey, sage, and vitamin-C-rich lemon.

From Body+Soul, May 2008






I've made this several times now for myself and my children and it is a God send! Which should come as no surprise since Nature usually knows best. It works. It's good. It's soothing.

All Natural Cough-Control Tea


1. Pour 8 oz. hot water over 2 teaspoons organic lemon rinds, 1 teaspoon sage, and 1/2 teaspoon thyme. (Dried or fresh herbs can be used.)

2. Cover and steep for 15 minutes

3. Strain "tea", then add juice of 1/2 lemon and 1 tablespoon Organic honey.

4. Drink two to three cups daily for cough relief.

*** You can also add this mixture to a cup of your favorite bedtime tea or apple cider for kids.

 Yes, I have made this for myself and my small children and not only does it work but they love it. I recently put this 'tea' in my 15 month old's sippy cup and her horrible croopy cough sounded better immediately!
I promise it works so much better than OTC cough medications and is much safer and better for you!


*** Most pediatricians DO NOT recommend feeding infants under 12 months of age honey. After 12 months of age you can introduce pasteurized honey or Organic honey to your child. Here is a good site for information on feeding your baby honey. Wholesome baby food

All Natural Cough-Control 'Tea'

Posted by admin

Since I have been feeling icky the last couple of days, I thought this was worth re-posting. This tea is so soothing and such a wonderful relief for your cough and sore throught, it really works! Herbs are amazing natural healers, detoxifiers and soothers. I recently found a 'bed time' tea from my fav tea maker, Republic of Tea, that I have fallen head over heals for! I'm not a big fan of chamomile tea and so I was really happy when I tasted this tea and it was fantastic! It's a blend of  organic rooibos, soothing chamomile, passionflower and the mellowing properties of Valerian. Not only did it taste wonderful but it made me relaxed and sleepy. I fell asleep and stayed asleep all night. This is nothing short of a miracle for me!

I use this tea along w the lemon, herbs and honey concoction I talk about below to

sooth my cough, throat and chest.

Republic of Tea's 'Be Well' line is fabulous! Check out these wonderful tea's for your every ailment!

Sizing up 25 studies on over-the-counter cough medicine, a recent research review published in "The Cochrane Library" determined that there's no good evidence for or against the effectiveness of cough formulas such as Robitussin and Mucinex.

For natural, reliable cough relief, try a tea recipe recommended by Tieraona Low Dog, M.D., director of education at the University of Arizona's Program in Integrative Medicine.
It features thyme, which alleviates chest congestion and supports respiratory function, along with
throat-soothing honey, sage, and vitamin-C-rich lemon.

From Body+Soul, May 2008






I've made this several times now for myself and my children and it is a God send! Which should come as no surprise since Nature usually knows best. It works. It's good. It's soothing.

All Natural Cough-Control Tea


1. Pour 8 oz. hot water over 2 teaspoons organic lemon rinds, 1 teaspoon sage, and 1/2 teaspoon thyme. (Dried or fresh herbs can be used.)

2. Cover and steep for 15 minutes

3. Strain "tea", then add juice of 1/2 lemon and 1 tablespoon Organic honey.

4. Drink two to three cups daily for cough relief.

*** You can also add this mixture to a cup of your favorite bedtime tea or apple cider for kids.

 Yes, I have made this for myself and my small children and not only does it work but they love it. I recently put this 'tea' in my 15 month old's sippy cup and her horrible croopy cough sounded better immediately!
I promise it works so much better than OTC cough medications and is much safer and better for you!


*** Most pediatricians DO NOT recommend feeding infants under 12 months of age honey. After 12 months of age you can introduce pasteurized honey or Organic honey to your child. Here is a good site for information on feeding your baby honey. Wholesome baby food

Sweet Potato Hummus

Once again, if it helps you at all, please refer to hummus as "dip". I have found, over and over again that if I call it hummus, people turn their noses up in distaste ( whether or not they've actually tried) but if I say it's dip, I get a "Yummy" in response. Call it what you like, this hummus is a great midday snack. The sweet potatoes give it a nice underlying err, sweetness and added vitamins, Bonus!

Serve this with pita chips and fresh, raw veggies, we like broccoli and mini sweet peppers.

I use dry chickpeas and soaked them for a few hours before cooking with the sweet potatoes for 13 minutes in my pressure cooker. If you must use canned beans, look for the low-sodium variety. I think it's just as easy to use fresh beans and it's most definitely cheaper!

TIME  20-30 MINUTES     SERVES 6-8

You will need:

2 medium size sweet potatoes

1 cup fresh chickpeas or 1 can

1/2 cup EVOO (extra virgin olive oil)

1/4 cup tahini ( paste made with sunflower seeds, available in most supermarkets)

1 lemon, juiced

1-2 teaspoons Kosher salt

1/2 - 1 cup reserved or hot water

Putting it all together:

Cook your chickpeas according to package directions, usually twice as much water as beans and takes about 30 minutes. If your using a pressure cooker, use 1 1/2 times the water, place whole sweet potatoes on top of beans and cook for 12-13 minutes on second ring.

Reserve any water from pot. Using a fork, peel sweet potatoes, discard peels. Using an immersion blender or a food processor, blend all ingredients together until super smooth adding hot water as needed to desired consistency.

Serve with fresh veggies or pita chips.
* Keeps for a week refridgerated in an airtight container

Sweet Potato Hummus

Posted by admin

Once again, if it helps you at all, please refer to hummus as "dip". I have found, over and over again that if I call it hummus, people turn their noses up in distaste ( whether or not they've actually tried) but if I say it's dip, I get a "Yummy" in response. Call it what you like, this hummus is a great midday snack. The sweet potatoes give it a nice underlying err, sweetness and added vitamins, Bonus!

Serve this with pita chips and fresh, raw veggies, we like broccoli and mini sweet peppers.

I use dry chickpeas and soaked them for a few hours before cooking with the sweet potatoes for 13 minutes in my pressure cooker. If you must use canned beans, look for the low-sodium variety. I think it's just as easy to use fresh beans and it's most definitely cheaper!

TIME  20-30 MINUTES     SERVES 6-8

You will need:

2 medium size sweet potatoes

1 cup fresh chickpeas or 1 can

1/2 cup EVOO (extra virgin olive oil)

1/4 cup tahini ( paste made with sunflower seeds, available in most supermarkets)

1 lemon, juiced

1-2 teaspoons Kosher salt

1/2 - 1 cup reserved or hot water

Putting it all together:

Cook your chickpeas according to package directions, usually twice as much water as beans and takes about 30 minutes. If your using a pressure cooker, use 1 1/2 times the water, place whole sweet potatoes on top of beans and cook for 12-13 minutes on second ring.

Reserve any water from pot. Using a fork, peel sweet potatoes, discard peels. Using an immersion blender or a food processor, blend all ingredients together until super smooth adding hot water as needed to desired consistency.

Serve with fresh veggies or pita chips.
* Keeps for a week refridgerated in an airtight container

Zuccini-Black Bean Chopped Salad with Yogurt-Dill and Toasted Flat Bread Chips

Another light, quick and  delicious recipe for a summertime meal. Full of fresh veggies and black beans for so many vitamins, protein, fiber and good carbs I would run out of room listing them all!!
I found these whole wheat flat bread wraps at Costco. The list of ingredients is pretty impressive, including stone ground whole wheat, steel cut oats, barley, Rye, hulled mullet and flax just to name a few! There are only 100 calories per flatbread, 12 gm of whole grains, 1 gm sugar and a whopping 8 gm of fiber. The flax makes it an excellent source of Omega 3's. I love flatbread pizza and can't wait to try these out for a homemade veggie pizza crust next.

You will need:
1 cup frozen corn
1/2 of a large red bell pepper, chopped
2 tomatoes, chopped
1/2 of a small red onion, diced
1 cup black beans
2 zuccini's, chopped
2 tabelspoons fresh dill, chopped
1-2 fresh lemons, juiced
2 tabelspoon EVOO, divided
Kosher salt
freshly ground black peppercorns
healthy flat bread or flat pitas, cut into triangles

1 cup plain fat free yogurt, 1 tsp lemon zest and 1 tablespoon fresh dill for dipping sauce

Putting it all together:
Preheat oven to 325F
Combine all veggies and black beans in a large bowl. Add lemon juice, Dill,  EVOO, salt and pepper, toss to combine. Cover and chill at least 1 hour.
In a small bowl combine yogurt, lemon zest and dill. cover and chill until ready to use.
Cut flat bread into triangles. Brush lightly with EVOO, sprinkle with Mrs Dash. Spread onto a baking sheet and bake for 12 minutes until crsip.
Serve chopped salad with flat bread triangles and yogurt sauce.

Zuccini-Black Bean Chopped Salad with Yogurt-Dill and Toasted Flat Bread Chips

Posted by admin

Another light, quick and  delicious recipe for a summertime meal. Full of fresh veggies and black beans for so many vitamins, protein, fiber and good carbs I would run out of room listing them all!!
I found these whole wheat flat bread wraps at Costco. The list of ingredients is pretty impressive, including stone ground whole wheat, steel cut oats, barley, Rye, hulled mullet and flax just to name a few! There are only 100 calories per flatbread, 12 gm of whole grains, 1 gm sugar and a whopping 8 gm of fiber. The flax makes it an excellent source of Omega 3's. I love flatbread pizza and can't wait to try these out for a homemade veggie pizza crust next.

You will need:
1 cup frozen corn
1/2 of a large red bell pepper, chopped
2 tomatoes, chopped
1/2 of a small red onion, diced
1 cup black beans
2 zuccini's, chopped
2 tabelspoons fresh dill, chopped
1-2 fresh lemons, juiced
2 tabelspoon EVOO, divided
Kosher salt
freshly ground black peppercorns
healthy flat bread or flat pitas, cut into triangles

1 cup plain fat free yogurt, 1 tsp lemon zest and 1 tablespoon fresh dill for dipping sauce

Putting it all together:
Preheat oven to 325F
Combine all veggies and black beans in a large bowl. Add lemon juice, Dill,  EVOO, salt and pepper, toss to combine. Cover and chill at least 1 hour.
In a small bowl combine yogurt, lemon zest and dill. cover and chill until ready to use.
Cut flat bread into triangles. Brush lightly with EVOO, sprinkle with Mrs Dash. Spread onto a baking sheet and bake for 12 minutes until crsip.
Serve chopped salad with flat bread triangles and yogurt sauce.

Summer Squash Medley with Shrimp

I hate cooking during the summer months. My appetite is also diminished when it's so hot out. I love coming up with simple, light summer meals like this one. The little peppers and parsley are from our garden, our tomatoes didn't make it in this heat. I haven't bought jarred dressing in years. It is so simple to quickly throw together a basic dressing and much healthier. You only need a few ingredients. If you keep extra virgin olive oil and red wine or other vinegar as staples in your pantry your set!



You will need:

2 summer squash
1/2 small red onion, sliced
yellow/orange sweet peppers
2 tomatoes, sliced
large handful of baby spinach
small handful fresh parsley, chopped
cooked shrimp, tails removed
1 cup cooked pasta
Lemon, garlic dressing (recipe to follow)


Putting it all together:

Cook pasta according to package directions, drain & cool.
Wash all veggies under cool running water. Using a food processor or veggie peeler, slice squash thinly, lengthwise.
Combine all veggies, shrimp and pasta in a large bowl. Drizzle with dressing, toss to coat.

Simple lemon, garlic dressing:

In a measuring cup combine juice from 3 lemons, fresh ground black pepper and minced garlic. Whisk as you drizzle in 1/2 cup of EVOO. Store in an airtight container. This will keep in a cool place for a few weeks.

Summer Squash Medley with Shrimp

Posted by admin

I hate cooking during the summer months. My appetite is also diminished when it's so hot out. I love coming up with simple, light summer meals like this one. The little peppers and parsley are from our garden, our tomatoes didn't make it in this heat. I haven't bought jarred dressing in years. It is so simple to quickly throw together a basic dressing and much healthier. You only need a few ingredients. If you keep extra virgin olive oil and red wine or other vinegar as staples in your pantry your set!



You will need:

2 summer squash
1/2 small red onion, sliced
yellow/orange sweet peppers
2 tomatoes, sliced
large handful of baby spinach
small handful fresh parsley, chopped
cooked shrimp, tails removed
1 cup cooked pasta
Lemon, garlic dressing (recipe to follow)


Putting it all together:

Cook pasta according to package directions, drain & cool.
Wash all veggies under cool running water. Using a food processor or veggie peeler, slice squash thinly, lengthwise.
Combine all veggies, shrimp and pasta in a large bowl. Drizzle with dressing, toss to coat.

Simple lemon, garlic dressing:

In a measuring cup combine juice from 3 lemons, fresh ground black pepper and minced garlic. Whisk as you drizzle in 1/2 cup of EVOO. Store in an airtight container. This will keep in a cool place for a few weeks.

Lemony Petite Peas

This is a very easy, light throw together side dish. Perfect for summertime dinner.
My husband who graciously tries whatever I put in front of him, hates peas. Loathes them. So I don't make them often as a stand alone side dish, even though I love them. Anyway, he spooned some onto his plate to my surprise and took a bite and with raised eyebrows proclaimed that they were delicious! Wow!
I think that the chopped parsley and lemon make this more of a zesty little salad rather than "just peas".
We ate this with Salmon Lox potatoe skins and it complimented it perfectly.


You will need:

1 small bag frozen petite peas
1 handful fresh parsley, chopped
2 tabelspoons fresh lemon juice
1 teaspoon lemon zest

Steam peas for 3 minutes. Drain, transfer to small bowl. Toss with parsley,  lemon juice and zest.

Lemony Petite Peas

Posted by admin

This is a very easy, light throw together side dish. Perfect for summertime dinner.
My husband who graciously tries whatever I put in front of him, hates peas. Loathes them. So I don't make them often as a stand alone side dish, even though I love them. Anyway, he spooned some onto his plate to my surprise and took a bite and with raised eyebrows proclaimed that they were delicious! Wow!
I think that the chopped parsley and lemon make this more of a zesty little salad rather than "just peas".
We ate this with Salmon Lox potatoe skins and it complimented it perfectly.


You will need:

1 small bag frozen petite peas
1 handful fresh parsley, chopped
2 tabelspoons fresh lemon juice
1 teaspoon lemon zest

Steam peas for 3 minutes. Drain, transfer to small bowl. Toss with parsley,  lemon juice and zest.

Medditteranean Hummus

I have been making hummus for several years now. I just think it is so much better than store bought. If you think you don't like hummus and have only tried store bought, give hummus a second chance with this recipe! I bet you will like love it! All but one of my kids (I won't mention any names, but it's the usual suspect) love this! If I call it dip they'll dig in. Actually, come to think of it, when I bring hummus to work people stop and ask me what I'm eating. When I tell them it's hummus, they usually scrunch up there noses and say they've never liked hummus. However, when I call it bean dip (technically it is a bean dip, garbanzo bean) they try it and love it. Where's your sense of adventure people? Where's the fun in eating the same old things day after day? Anyway, after years of experimenting I think I have come up with the best hummus in the world! I really, really loved how authentic this particular hummus tasted. Not that I've been to the Medditteranean or Middle East but I sure could picture it while eating this hummus.

So what exactly is hummus? I'm glad you asked. Hummus is made from garbanzo beans, sometimes called chick peas. Hummus is actually the Arabic word for chickpea, called garbanzo in Spanish, ceci in Italian, gram in India. It is used throughout the Arabic world. It is popular in the Medditteranean and as far away as India. Usually it is used as an appetizer with an accompaniment of pita bread or veggies or as a sauce for meats and fish. It has been around for thousands of years being used by our hunter-gatherer ancestors, which as far as I'm concerned means it is probly a safe bet that it is a healthy food.

So, now that you know everything you ever wanted to know about hummus, I suppose I will share my recipe with you. This makes a wonderful mid-afternoon snack! Jazz it up like my picture and it is a pretty and

impressive hors d'oeuvres.

You will need:

2 - 15 oz. cans of garbanzo beans, drained and rinsed

1/3 cup of pine nuts

1/4 cup EVOO

(you could use tahini, which is actually more traditionally used, just omit the EVOO if you do. I don't like the "peanut butter, smokey taste of tahini and I love pine nuts)

Juice of 1-2 lemons (about 1/3 cup)

1 clove garlic, minced

1/2 tsp cumin

1/4 tsp cayenne (omit if you don't like it spicy, but it's just a little)

1/2 tsp ground coriander

1/2 tsp paprika, plus a sprinkle for garnish

1/2 tsp Kosher salt

2 TBSP shopped fresh parsley plus sprig for garnish

2-3 TBSP Hot water if needed.

Kalamata Olives as garnish

1. Toast the pine nuts over med-high heat in a DRY (no oil) cast iron skillet (again, get rid of your coated, non-stick pans, they are bad, bad, bad for your health!) Shaking the skillet continuously until the pine nuts brown nicely, about 1-2 minutes.

2. Combine all ingredients in a plastic container. If you have an immersion blender I highly recommend using it! You can use a food processor or blender but it is kind of a pain to keep scraping the sides, also, the texture is MUCH smoother when you use an immersion blender. Add a TBSP of water at a time to get to desired consistency.

Serve with pita chips, inside pitas with cucumber, tomato, falafel etc. as a healthy alternative to mayo. Or, my favorite, with fresh veggies and Kalamata olives such as cucumber, sugar snap peas, mini sweet peppers, carrots or whatever you want.

PRINT THIS RECIPE

Nutrition Facts:

Serving Size 1 (149g) about 1/3 cup
Recipe makes 8 servings

Calories 220; Calories from Fat 77 (35%); Total Fat 8.6g; Saturated Fat 1.2g;
Monounsaturated Fat 3.0g ; Polyunsaturated Fat 3.8g; Trans Fat 0.0g; Cholesterol 0mg 0%; Sodium 330mg 13%; Potassium 297mg 8%; Total Carbohydrate 31.4g 10%; Dietary Fiber 7.5g 30%; Sugars 0.0g Protein 8.4g

Hummus

Medditteranean Hummus

Posted by admin

I have been making hummus for several years now. I just think it is so much better than store bought. If you think you don't like hummus and have only tried store bought, give hummus a second chance with this recipe! I bet you will like love it! All but one of my kids (I won't mention any names, but it's the usual suspect) love this! If I call it dip they'll dig in. Actually, come to think of it, when I bring hummus to work people stop and ask me what I'm eating. When I tell them it's hummus, they usually scrunch up there noses and say they've never liked hummus. However, when I call it bean dip (technically it is a bean dip, garbanzo bean) they try it and love it. Where's your sense of adventure people? Where's the fun in eating the same old things day after day? Anyway, after years of experimenting I think I have come up with the best hummus in the world! I really, really loved how authentic this particular hummus tasted. Not that I've been to the Medditteranean or Middle East but I sure could picture it while eating this hummus.

So what exactly is hummus? I'm glad you asked. Hummus is made from garbanzo beans, sometimes called chick peas. Hummus is actually the Arabic word for chickpea, called garbanzo in Spanish, ceci in Italian, gram in India. It is used throughout the Arabic world. It is popular in the Medditteranean and as far away as India. Usually it is used as an appetizer with an accompaniment of pita bread or veggies or as a sauce for meats and fish. It has been around for thousands of years being used by our hunter-gatherer ancestors, which as far as I'm concerned means it is probly a safe bet that it is a healthy food.

So, now that you know everything you ever wanted to know about hummus, I suppose I will share my recipe with you. This makes a wonderful mid-afternoon snack! Jazz it up like my picture and it is a pretty and

impressive hors d'oeuvres.

You will need:

2 - 15 oz. cans of garbanzo beans, drained and rinsed

1/3 cup of pine nuts

1/4 cup EVOO

(you could use tahini, which is actually more traditionally used, just omit the EVOO if you do. I don't like the "peanut butter, smokey taste of tahini and I love pine nuts)

Juice of 1-2 lemons (about 1/3 cup)

1 clove garlic, minced

1/2 tsp cumin

1/4 tsp cayenne (omit if you don't like it spicy, but it's just a little)

1/2 tsp ground coriander

1/2 tsp paprika, plus a sprinkle for garnish

1/2 tsp Kosher salt

2 TBSP shopped fresh parsley plus sprig for garnish

2-3 TBSP Hot water if needed.

Kalamata Olives as garnish

1. Toast the pine nuts over med-high heat in a DRY (no oil) cast iron skillet (again, get rid of your coated, non-stick pans, they are bad, bad, bad for your health!) Shaking the skillet continuously until the pine nuts brown nicely, about 1-2 minutes.

2. Combine all ingredients in a plastic container. If you have an immersion blender I highly recommend using it! You can use a food processor or blender but it is kind of a pain to keep scraping the sides, also, the texture is MUCH smoother when you use an immersion blender. Add a TBSP of water at a time to get to desired consistency.

Serve with pita chips, inside pitas with cucumber, tomato, falafel etc. as a healthy alternative to mayo. Or, my favorite, with fresh veggies and Kalamata olives such as cucumber, sugar snap peas, mini sweet peppers, carrots or whatever you want.

PRINT THIS RECIPE

Nutrition Facts:

Serving Size 1 (149g) about 1/3 cup
Recipe makes 8 servings

Calories 220; Calories from Fat 77 (35%); Total Fat 8.6g; Saturated Fat 1.2g;
Monounsaturated Fat 3.0g ; Polyunsaturated Fat 3.8g; Trans Fat 0.0g; Cholesterol 0mg 0%; Sodium 330mg 13%; Potassium 297mg 8%; Total Carbohydrate 31.4g 10%; Dietary Fiber 7.5g 30%; Sugars 0.0g Protein 8.4g

Hummus

Spring Rice Salad

Makes about 8 servings. Makes great leftovers for lunch

You Will Need:

1 cup Arborio or Basmati rice
2 bunches fresh asparagus
2 cups frozen edamame, shelled
1 large red bell pepper

1 lemon, juiced

Freshly ground black pepper

Herbamare (a great alternative to salt)

1/4 cup plus 1 TBSP extra-virgin olive oil

1/2 cup thinly sliced basil leaves

2 tablespoons chopped flat-leaf Italian parsley 1 tablespoon grated lemon zest

1/2 cup small diced boiled ham (low sodium) found pre-packaged in your grocery store. You can also use shrimp.
Freshly grated Pecorino Romano for sprinkling on top

Directions:

Rinse rice in a seive under cold water to remove extra starch.

Bring rice to a boil. Reduce heat to a simmer (medium-low) and cook for about 15 minutes, stirring occasionally to prevent rice from sticking to bottom. When done, spread rice on baking sheet to prevent continued cooking ( Oh stop it, it's not that much work!). You don't want sticky rice, you want fluffy rice. Fluffy rice is happy rice.

In a large bowl, combine rice, all veggies, ham and herbs. In a seperate small bowl, mix EVOO, lemon juice & rind, herbamere and pepper. Add to rice mixture. Take a good deep breath of the wonderful spring flavors and enjoy the pretty colors, then serve to your grateful, loving family.
Oh, don't forget to sprinkle the Pecorino Romano on top!!

!

Veggie Nutrition Facts

asparagus info found here.

Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.

Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year.

Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise choice for today's health-conscious consumer.

Asparagus is:

Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear.

Contains no fat or cholesterol.

Very low in sodium.

A good source of potassium.

A source of fiber (3 grams per 5.3 oz. serving).

An excellent source of folacin.

A significant source of thiamin.

A significant source of vitamin B6.

One of the richest sources of rutin, a compound which strengthens capillary walls.

edamame info found here.

"Edamame" are edible, green, immature soybeans.
They are a good source of complete protein, high in fiber, a source of essential omega 3 fat, and rich in calcium, iron, zinc and B vitamins.

Edamame Calories, Shelled Per 1/2 cup:
100-130 calories
9 g carbohydrate
8-11 g protein
3 g fat
4 g fiber

Prioritize buying organic soybeans whenever you can.
Soybeans are one of the crops most likely to be genetically modified.
You should be aware of these monstrous creations and try to avoid them for better health.
100% organic foods are not permitted to be genetically modified.

Snack on, cold or hot, any time of day.
Keep a bag of dry roasted edamame with you in the car and when you travel.

Substitute mashed soybeans for mashed potatoes: Puree with low sodium vegetable stock (ratio 3:1) and a little salt and pepper.

Add to stir fry or salads.

Add to rice and pasta dishes.
Use in place of garbanzo beans in hummus recipes.
Use in place of peas in recipes.In a large, non-stick pot, combine 1 cup rice, 2 1/2 cups water, 1 TBSP EVOO, and 1 tsp salt. Let sit for 15 min. while you chop veggies.

Bring another large pot of water to boil, meanwhile, rinse all veggies very well. Chop RBP into small bite size pieces. Cut bottom half of asparagus off, throw away bottom half. Cut the top half in half again.... does that make sense? ;-) Blanch asparagus and edamame in boiling water for 1 minute 30 seconds. Drain and spread onto baking sheet lined with towel to avoid continued cooking.

Spring Rice Salad

Posted by admin

Makes about 8 servings. Makes great leftovers for lunch

You Will Need:

1 cup Arborio or Basmati rice
2 bunches fresh asparagus
2 cups frozen edamame, shelled
1 large red bell pepper

1 lemon, juiced

Freshly ground black pepper

Herbamare (a great alternative to salt)

1/4 cup plus 1 TBSP extra-virgin olive oil

1/2 cup thinly sliced basil leaves

2 tablespoons chopped flat-leaf Italian parsley 1 tablespoon grated lemon zest

1/2 cup small diced boiled ham (low sodium) found pre-packaged in your grocery store. You can also use shrimp.
Freshly grated Pecorino Romano for sprinkling on top

Directions:

Rinse rice in a seive under cold water to remove extra starch.

Bring rice to a boil. Reduce heat to a simmer (medium-low) and cook for about 15 minutes, stirring occasionally to prevent rice from sticking to bottom. When done, spread rice on baking sheet to prevent continued cooking ( Oh stop it, it's not that much work!). You don't want sticky rice, you want fluffy rice. Fluffy rice is happy rice.

In a large bowl, combine rice, all veggies, ham and herbs. In a seperate small bowl, mix EVOO, lemon juice & rind, herbamere and pepper. Add to rice mixture. Take a good deep breath of the wonderful spring flavors and enjoy the pretty colors, then serve to your grateful, loving family.
Oh, don't forget to sprinkle the Pecorino Romano on top!!

!

Veggie Nutrition Facts

asparagus info found here.

Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.

Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year.

Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise choice for today's health-conscious consumer.

Asparagus is:

Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear.

Contains no fat or cholesterol.

Very low in sodium.

A good source of potassium.

A source of fiber (3 grams per 5.3 oz. serving).

An excellent source of folacin.

A significant source of thiamin.

A significant source of vitamin B6.

One of the richest sources of rutin, a compound which strengthens capillary walls.

edamame info found here.

"Edamame" are edible, green, immature soybeans.
They are a good source of complete protein, high in fiber, a source of essential omega 3 fat, and rich in calcium, iron, zinc and B vitamins.

Edamame Calories, Shelled Per 1/2 cup:
100-130 calories
9 g carbohydrate
8-11 g protein
3 g fat
4 g fiber

Prioritize buying organic soybeans whenever you can.
Soybeans are one of the crops most likely to be genetically modified.
You should be aware of these monstrous creations and try to avoid them for better health.
100% organic foods are not permitted to be genetically modified.

Snack on, cold or hot, any time of day.
Keep a bag of dry roasted edamame with you in the car and when you travel.

Substitute mashed soybeans for mashed potatoes: Puree with low sodium vegetable stock (ratio 3:1) and a little salt and pepper.

Add to stir fry or salads.

Add to rice and pasta dishes.
Use in place of garbanzo beans in hummus recipes.
Use in place of peas in recipes.In a large, non-stick pot, combine 1 cup rice, 2 1/2 cups water, 1 TBSP EVOO, and 1 tsp salt. Let sit for 15 min. while you chop veggies.

Bring another large pot of water to boil, meanwhile, rinse all veggies very well. Chop RBP into small bite size pieces. Cut bottom half of asparagus off, throw away bottom half. Cut the top half in half again.... does that make sense? ;-) Blanch asparagus and edamame in boiling water for 1 minute 30 seconds. Drain and spread onto baking sheet lined with towel to avoid continued cooking.