Snack Your Heart Out: Spicy Miso Edamame

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As you may know, here at ACBM, we believe that whole-body health comes through balance. What drew us to this recipe was the beautiful balance created between the colors, textures, and nutrients in this spicy miso edamame. When it comes to putting food in your body, we believe that only the best kind of nutrients should enter… but that doesn’t mean ‘dieting’ or following one of the never-ending health crazes! Your food can balance your system and taste delicious. In our food series, we want you to know all of the details of what you’re eating. In a way, we hope to customize some meal ideas for you, much like the patient customization you experience through the ACBM treatments.

So what is ‘edamame’? The name essentially means ‘boiled green soybeans’. Simple enough. In just half a cup of this legume, however, your body intakes a heaping portion of fiber, protein, and vitamins/minerals (9g fiber, 11g protein, and 10-16% daily value for Vitamin C and Iron). For a plant, it has almost as much iron in it as a 4-oz piece of chicken breast! Soy has been a popular food for hundreds if not thousands of years, and for good reason. Doctors have found that soy protein helps reduce insulin resistance, kidney damage, and raises ‘good’ cholesterol. This heart-healthy food even has been shown to prevent and aid treatments in bone loss and cancer. Pennsylvania State University nutrition researcher Penny Kris-Etherton, PhD, RD says, “It remains prudent to recommend soy in a heart-healthy diet because of its nutritional value and as a healthy substitute for protein sources that are higher in saturated fat and cholesterol”. Edamame are low in fat and calories (so the more the merrier!)- just remember to not eat the pods!

“There is no evidence that spicy food is bad for you.”

Dr. Khusheed Jeejeebhoy, Toronto gastroenterologist and professor of medicine at the University of Toronto says, “Spices in moderation are to be enjoyed, and there is no evidence that spicy food is bad for you”. We think adding a little spice to life not only tastes good, but can actually help with ulcers and other stomach ailments. The gastric system often becomes enflamed or irritated by painkillers or prescribed medicines, and studies have shown that spicy peppers (in moderation) can actually aid in relieving inflammation, reduce cardiovascular disease risk, and help prevent diabetes.

We found this great spicy edamame snack recipe on the Love & Olive Oil website! Give it a try and let us know what you think.

What You Need for a Healthy Snack:

  • 12 oz Frozen edamame in shells

  • 3 tbs Red miso

  • 1 tbs Sambal oelek chili paste (for that spicy flavor!)

  • 2 tsp Sake

  • 1 ½ tsp Soy sauce

  • 1 ½ tsp Mirin

  • ½ tsp Brown sugar

  • ½ tsp Sesame oil

How to Make It:

Total time: 15 min

  • Boil a pot of salt water.

  • Put the frozen edamame in the water once it’s boiled and cook according to the directions on the package (about 4-5 minutes).

  • In a bowl, whisk the miso sambal, sake, soy sauce, mirin, and brown sugar together until all the bumps and bubbles disappear.

  • Heat the sesame oil in a pan over medium heat and add miso mixture until all of it is an even temperature.

  • Throw in the cooked edamame and toss them around in the mixture with a wooden spoon or spatula.

  • Remove from the heat and serve warm. (Remember to grab a glass of iced water before, as they are spicy!)

By | 2017-05-21T23:43:43+00:00 November 11th, 2016|Blogs|Comments Off on Snack Your Heart Out: Spicy Miso Edamame

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