Vegan Edamame Burger

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A cup of these crunchy little nibbles every day can immensely boost the fiber, protein vitamin and mineral serving of your diet. Edamame is recommended in a heart-healthy diet because of its amazing nutritional value and as a delicious healthy substitute for protein sources that are higher in saturated fat and cholesterol.In case you've missed,here is recap of edamame recipes posted.


Another enticing addition to the list would be the all vegan Edamame burger recipe, almost similar to the Veggie burger ,in this I further enhanced the flavor and nutrition with edamame. The red pepper hummus adds an attractive contrast to this serene green burger.
I use Organic Edamame,available pre-cooked(shelled or in pods) in well stocked super markets under frozen vegetables section.

Ingredients
3 Whole grain Home made Burger Buns
For Burger Patties
2 cups Frozen Edamame beans(baby soy beans),thawed and shelled
1 cup cooked chick peas
1/2 teaspoon black pepper or chilli powder
1/2 teaspoon paprika
1/2 teaspoon each of cumin and coriander powder
1/2 teaspoon salt
1/4 cup store bought bread crumbs or 1 whole wheat bread slice ,processed to crumbs.
1 Tablespoon of Extra virgin Olive oil or Canola oil
For Topping
1/2 a cup red Pepper Hummus(as in recipe below)
10-15 baby spinach leaves or other baby greens

Method
Prepare Hummus
Use the same recipe of Hummus,to get the rich red color and added nutrition of red peppers,char the red peppers in broiler or over stove flame(as in this recipe),then blend together with the chickpeas.
Make the Patties
Process all of the ingredients listed under burger patties,peas using a food processor or blender. Do not use any water,blend until coarse ground.Shape in to patties about the size of the buns ,makes about 2-3 medium 1 inch thick patties .
Heat a non-stick pan and lightly grease with oil, roast the patties on both sides just until crust is lightly crisp.
Assemble the Burger
Lightly toast the burger buns and lay the patty,top with a tablespoon of hummus and baby greens and serve.



I'll be hosting the Weekend Herb Blogging event for this week(Feb 28th - March 6th).Share your unusual delicious foods.Talk about the one unique ingredient used and please keep the entries exclusive(cannot be sent to other food events).For more rules check here and send your entries to YasmeenHealthnut AT gmail DOT com.

Soy Edamame "Meat" balls with Chilled Mint Peppercorn Yogurt Sauce

These dainty little vegan meat balls are much lighter in calories than the usual meatballs.In fact these are the veganised version of previously posted Spiced Meatballs(Kofta) with soy as the star substitute.Soy's importance has been conveyed frequently in this blog.I don't minding stressing it again,low in saturated fat and source of healthy plant protein,soy and its products can be substituted for the high in saturated fats foods,like meat and cheese.

"the phytonutrients in soy reduce the formation of plaque in arteries,fight inflammation,which in the arteries ,increases the risk of cardiovascular disease and stroke" ~ Dr.Howard M .Shapiro's Picture perfect weight loss.
"Getting 25 grams a day of soy protein in foods like tofu and other soybean products decreases your bad LDL cholesterol and triglyceride levels"~ Dr.Mehmet C. Oz's tip on Feed your heart


These heart healthy meat balls are my entry for Ivy's ,In memory of Rosie ,an event raising awareness about heart disease and using heart healthy substitutes to prevent the disease.

Peppercorns
The important flavor enhancer and essential spice in these meat balls and the soy yogurt sauce are peppercorns.Originating from the Malabar coast in India,once sold at exorbitant price,considered as an exotic trading good ,the pepper corns have now become a common spice in every pantry.
Spices are the concentrated sources of antioxidants,essential in heart healthy cooking.The heat from the pepper corns is also known to aid digestion and help in healing respiratory aliments.Use fresh ground peppercorns to get your dishes bursting with pepper flavor.A pepper mill is perfect tool to use fresh pepper as needed or grinding few teaspoons at time in the coffee grinder and storing in air tight containers.


To add a more mellow and cool spicy smack to the tasty nibbles,drench them in the minty pepper yogurt sauce,for a perfect balance of heat and spice


Recipe : Soy Edamame "Meat" balls
Ingredients
1 1/2 cup Edamame(baby soybeans,I use frozen Organic)
1/2 cup Soy Granules*(I use the nutrela brand available in Asian Stores)
1/2 cup fresh mint
1/2 teaspoon freshly ground pepper
1/2 teaspoon fresh ginger root,minced
pinch of Turmeric
1/2 teaspoon spice mix of choice(I use garam masala)
1/2 teaspoon salt
1 tablespoon Canola oil(for light frying)

*If soy granules are hard to find use 1 tablespoon flax seed meal + 1 slice of whole grain bread instead as a binder.

Method
Cook the soy granules
Bring 4 cups of water to a boil,add the soy granules,let cook for 5 minutes. Turn off the heat.Let cool for 10 minutes.Strain the water in a fine colander and rinse under cold water.Then squeeze all of the water from the granules and transfer in to the blender or food processor.
Blend
Add rest of the ingredients except the oil in to the blender or food processor,process until coarsely or finely minced,depending how you like the texture of meat balls.I kept it coarsely ground.Transfer the mixture in a bowl.
Shape and fry
Take about a tablespoon of the mixture and shape in round balls.Place them all on a plate.
Heat about a teaspoon of oil at medium heat in a non stick or cast iron pan and lightly fry the 3-4 cutlets at a time ,about 3 minutes each side until lightly browned and crispy.Add a teaspoon of oil for each batch of meat balls.Serve warm as snack or appetizer,preferably with a drizzle of cold yogurt sauce,as in the following recipe.

Recipe :Chilled Mint Peppercorn Soy Yogurt Sauce
Ingredients
1 1/2 cup plain soy yogurt
3/4 teaspoon whole pepper corns(for intense flavor or can also use ground pepper)
1/2 cup fresh mint leaves
1/4 teaspoon salt

Method
Blend all the ingredients until the peppercorns are completely ground.During summers chill the sauce in fridge for 2-3 hours.Drizzle over the meat balls ,salads or in wraps.


The peppery sauce is my entry for Priya's Cooking with seeds: Pepper, hosted this month by Padma's Recipes.

Eating Better for less.....Roasted Pepper Chickpeas Couscous Salad.

Healthy eating should not always be at exorbitant price.Its feasible to prepare decent nutritious meals everyday even on a modest budget.Considering the health costs of unhealthy diet in the long run its wise to invest a little now and avoid all the trouble later.
Here are some ways to eat better for less money :

*Eat Seasonal and Local Foods :The seasonal and local grown produce is always cheaper.Berries ,melons and stone fruits in summer,some fruits like apples,pears,bananas and oranges are available year around.In fall the overwhelming stock of pumpkins and squash can provide the much needed antioxidants for the season,and never throw away the seeds ,its rich in nutrients.

*Pay Less - buy economical foods
Beans and legumes are one of the most cheapest and nutritious source of food.Frozen beans like Edamame(baby soybeans) are a good choice of cheap nutrition.Buy them in bulk for lower price.Low fat milk ,Tofu and Organic eggs are other good sources of protein at no high cost.And among vegetables,the carrots,leafy greens, broccoli, cabbage,
sweet potatoes,potatoes,green peppers,tomatoes are fresh and affordable through the year.Buying bread from a local bakery can be lesser in price.Besides Rice whole grains like Oats,bulgur(broken wheat),barley and corn meal are most affordable.Nuts like peanuts and walnuts are cheaper than most other nuts.Cashews and Almonds are also cheaper when on sale.The whole grain pasta and couscous is one of the inexpensive staples.


*Shop smart :Plan your meals ahead and always make a list while grocery shopping include healthy snacks like Dried fruit and nuts mix,low sugar multigrain bars and whole grain crackers. Don't shop with empty stomach that often tempts us to buy ready-to eat foods like high sugar\high calorie candy,soda and chips.Coupons can also save a few bucks.

*Plant your garden:Use the space in your back yard.Vegetables like tomatoes,eggplants,beans,Okra,lettuce,spinach,cilantro,mint and peas can be easily grown with little effort.Here is the guide for the beginners.Even if you don't own a backyard,use the space in the patio or balcony,plant herbs ,tomatoes and leafy greens in pots.


Roasted Pepper Chickpeas Couscous Salad.

Rice and Beans doesn't always have to be the most frugal meal,use combination of flavors and foods to make food interesting.I used very common and affordable ingredients for the salad which can be a meal in itself.Barley or Bulgur wheat can also be used instead of couscous.Canned chickpeas are easiest way to add protein to your meal.Use any combination of fresh or dry ,herbs and spices in stock.

Recipe
Makes 4 servings of Salad or 2 servings of main dish.

Ingredients
2 cups Couscous(or Bulgur wheat or barley)
2 Green Bell Peppers
1 cup cooked chickpeas
1/2 cup frozen cooked edamame(Baby soy beans),thawed
1/2 medium onion,finely chopped
1 medium ripe tomato ,chopped
1 cup greens chopped(I used turnip greens)
1 teaspoon spice mix of choice(I used a combination of chili powder ,turmeric and cumin )
Use any chopped herbs for garnish.

Method
Roast the peppers as in this recipe,peel the skin and remove the seeds.Either chop or mix in the salad or use them as serving bowl depending on the size of the peppers.
Prepare the couscous by heat oil in a medium pan,add the onions and saute for 3-4 minutes,add the spices and 2 cups of water.Bring to a boil,mix in the couscous ,turn the heat off ,cover and allow the couscous to cook.
After 10-15 minutes uncover and fluff the couscous using a fork.Mix in the cooked chickpeas,edamame,chopped tomatoes and greens.Add chopped roasted peppers or serve in the peppers.

The salad is my entry for No Crouton Required,the theme of the month is Frugal .

A Year of Healthful Blogging.Cherry-Blueberry Crumble.Announcing the event ,Health Nut Challenge

Oozing with healthful recipes Health Nut completes a year this month.My mission here was to get the message of out about nature's best foods that heal,encourage more variety in diet ,look for alternatives for food intolerance or restricted diets.So far so good,I see this a beginning to my life long commitment to a take care of a gifted good health.I must thank all my visitors for the encouragement and the thoughtful awards that keeps me going.

The Cherry Blueberry Crumble seemed to be a perfect dessert to celebrate the first blogiversary of Health Nut.
Adapted from a an inspiring Baker,Deeba@PassionateAboutBaking,this simple dessert is the best way to enjoy the berrilicious season.
Recipe :Cherry Blueberry Crumble
for 6 medium ramekins or an 8X8 inches baking dish
Ingredients
3 cups(about 1 pound) blueberries
2 cups(about 3/4 pound) cherries,pitted and halved
2 tablespoon all purpose flour
1 tablespoon brown sugar or 2 teaspoon agave nectar
For Topping
1 tablespoon brown sugar or 2 teaspoon Agave nectar
1/3 cup whole wheat flour
1/3 cup whole rolled oats
2 tablespoon butter, cold ,cut in cubes

Method
Preheat oven to 375F.
Combine the flour,sugar and fruits in a large mixing bowl.Transfer them in to the baking dish or individual ramekins.
Prepare the topping by combining the flour,sugar and oats.Cut the butter in to the mixture using a fork.Now Sprinkle this mixture over the fruit mixture ,about a tablespoon on each of the ramekins,press gently.
Bake for 25-30 minutes until the crust is lightly brown and the fruit is tender and juices are bubbly and oozy .Serve warm with a dollop of low-fat ice cream .

Health Nut Challenge

I would love to go a step further with my purpose here ,by a food event that encourages healthy eating and cooking with variety of foods.Health Nut Challenge calls all the cooking enthusiasts to participate in this exciting event and share their creative recipes.To begin with,the first challenge is to cook a "Well Balanced 3 course meal".

What's a Well-Balanced Meal?
A healthy meal prepared with wide variety of different foods from five main food groups.A Well-balanced diet helps in optimal growth,development and maintenance of our bodies.
The five main food groups include :
Carbohydrates or grain group -Includes food from wheat, rice, oats, cornmeal, barley or another cereal grain.Choose whole grains over the refined grains.
Proteins or Meat&Beans Group -All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Trim excess fat from meats and choose healthier cooking methods like baking or grilling over deep frying.
Dairy Group - Milk ,yogurt and cheese should be fat-free or low-fat.Look for alternative sources of calcium if lactose-intolerant.
Fruit and vegetables Group - We need at least 5 serving of these every day.Eat more variety.
Fats and Oils Group -Vegetable oils contain essential fatty acids unlike the saturated fats like butter or shortening or margarine. See the chart of limitations of fats with age and sex.
Read here more information on Food pyramid and steps of healthy eating.

Rules and Guidelines
Vegan,Vegetarian or Non-Vegetarian all entries are acceptable in the Challenge as long as the meal adheres to the rules and guidelines below :

1.Prepare a totally satisfying well-balanced three course meal,keep it simple and combine your favorite foods which your family would love to eat.
First Course Appetizer or Soup or Salad:Use good amount of fresh vegetables.Can also include lentils\legumes or Tofu or low fat\lean meat* or seafood
See some of the soups and salads posted on Health Nut.

Second course Main Entree: Whole Grains are added bonus with Lentils\Legumes or Tofu or low-fat\Lean meat* or Seafood.Don't forget to add spices and herbs.
some of my recipes to get the idea :
Black Eyed Peas Sprouts Pasta,Soba Noodles tofu Vegetable Stir fry,Carribean Kabobs with Beans and rice,Green Mung Khichdi with Sesame Chutney,Harissa Chicken with Freekah\Couscous\Bulgur wheat & Greens,whole Grain Parathas with Dal Makhani,Hachapuri with Olives Mung Stew.

Third Course Simple Dessert or Pudding or Smoothie :The fruitier the better,use as many fruits and nuts as you can.And keep the sugar in moderation and saturated fat butter\Shortening\Ghee to the minimum.
Honey glazed Plums\Peaches,Dark Chocolate Strawberries,Beet Cheese Treats,Almond Stuffed Dates,Easy Carrot Pudding,Saffron Orange Basundi,Avocado Mango Cream,Flax Berry Smoothie.

*Low-fat\Lean meat or poultry ,includes Lean beef,low-fat chicken ,goat,lamb or turkey.

2.Any number of entries are welcome .Use the logo and link back to this post .Mail me your entry with following details by September 20 2009 to email address YasmeenHealthnut[at]
gmail[dot]com :
**Your Name and blog\Website(if you have one)
**Recipe link(Non-bloggers include the complete recipe)
**A Picture of all the 3 courses together or 3 Separate pictures of each course.
** Old entries are allowed as long as reposted.
**Your Location

Not to worry about perfect presentation of food,focus on the nutrition.
Here is an example of a well-balanced 3 course meal.

Appetizer : Vegetable Cutlets Similar to the Fish vegetable cutlets,made with just vegetables(potatoes,peas,carrots and broccoli),hint of spices and herbs.
Main course: Edamame Almond Mint Brown rice Pilaf\Pulov similar to the Vegetable Pulov,in this entree I used brown rice ,Edamame(soybeans) ,mint and nuts.
Dessert : Tofu Berry pudding ,a blend of summer's best berries and silken tofu,a recipe inspired by Sunshinemom@Tongueticklers


3.In celebration of the first anniversary of the blog,I'm giving away a $25 gift certificate to one lucky entry.


Get thinking and Cooking Healthy! I'm excited to see what the creative foodies can dish up for this Challenge.



Current Health Nut Challenge - 7

• 
  HNC 7 :Tropical Temptations


• 
  Previous Challenges :


• 
  * Well-Balanced 3 Course Meals


• 
  * Guilt-free Snacks


• 
  * Healing Foods


• 
  *Bitter Better Foods


• 
  *Cruciferous Celebration
  


• 
  *Healthy Ice Cream Carnival
  

Cancer fighting Foods.Introducing Edamame(Baby Soybeans),the Star Legume. Edamame Avocado(Edamole`) Dip\Spread

The word "cancer" horrifies us,having known someone who fought the deadly disease gives the terrible picture of how life changes with the shocking diagnosis and the following painful treatments.On brighter side most cancers can be preventable , watchful diet and active lifestyle can considerably lower the risk of developing the cancers.Its our responsibility to take good care and nurture the gifted good health.Since cancer can be diagnosed at any age,it always better to be safe than sorry,eat and live healthy.

Cancer in simple terms is defined as "uncontrolled growth of defective cells in the body,that damage the healthy tissue".Read the in depth Cell biology of cancer.A healthy immune system is the best defense against such cancerous growth.Junk diet,pollutants in the foods like pesticides and artificial or genetically modified foods like Trans fat ,unhealthy habits like smoking and drinking alcohol,do no good for bodies defenses. Simple changes in diet has proven to boost the bodies immunity and provides the nutrients which clear-up the toxins in the bodies.3 simple rules to be mindful while making food choices:
*Eating fresh fruits and vegetables ,rich in antioxidants that fight against cancer causing free radicals(the bad guys).Remember excess cooking can kill some of the essential vitamins.Spice up and flavor up your veggies and cook until just necessary and deep frying leaves them nullified of vitamins.
* High fiber foods help in flushing out the toxins.
* Reduce the consumption of Saturated fats like butter , high fat cheese and also high fat red meats.Use healthier fats like Extra virgin olive oil and vegetable oil in moderate quantities.Choose lean meat like lean beef,turkey and chicken.

I've referred here,here,here and here to learn about top cancer combating foods.Its relieving to know most of the foods are part of my list of nature's best list.I've summed the check list of top cancer fighting foods ,do tally them and try to incorporate the missing foods in your diet.Here are delicious recipes I posted with these wonder foods.

1.Soy beans(Edamame) and soy products like Tofu.
2.Cabbage and Cruciferous green vegetables like broccoli,spinach,Kale ,cauliflower,Brussel sprouts ,radishes,broccoli rabe.
3.Dark Chocolate ,Cocoa
3.Turmeric
4.Ginger
5.Garlic,leeks, scallions,Chives
6.Flax seed
7.Whole grains
8.Green Tea
9.Citrus fruits like grapefruits ,oranges and Berries
10.Lentils and Beans(legumes)
11.Fish high in Omega 3s like Fresh Salmon
12.Tomatoes
13.Sweet potatoes and Carrots
14.Nuts
15.Chili Peppers
16.Figs
17.Pomegranate
18.Avocados
19.Mushrooms
20.Papaya


Edamame(baby soy beans),the Star Legume.

Edamame(pronounced Ed-ah-maa-me),the Japanese Legumes are the latest star in the health foods.Harvested before maturity,edamame are cholesterol-free form of plant protein, calcium and omega-3 fatty acids,believed to reduce the risk of osteoporosis, prostate cancer, breast cancer and the symptoms of menopause.

These taste yummier than it looks with slightly sweet nutty flavor.Just plain boiled and seasoned with spices,make a healthful snack.I bought these Organic Edamame in cute little snack size packs,ready to eat from Costco.Its usually available pre-cooked in well stocked super markets under frozen vegetables section.


Combined with creamy avocado,the edamame spread was brimming with health and nutrition.Great for dipping with your favorite crackers or toast and spreading on a sandwich.


(Adapted from Original recipe at Artsy foodie)
Ingredients
1 Cup frozen edamame (baby soybeans), shelled and thawed
1 ripe avocado, peeled,seeded and cut in cubes
2 tablespoon Lemon juice,freshly squeezed
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 garlic clove, minced
1 small green chilly,chopped or use 1/2 teaspoon black pepper for heat.
1/4 cup chopped cilantro or parsley ,finely chopped

Method
Blend on the ingredients together until smooth and spreadable.Serve with crackers or crostini(little toasts) or spread on sandwiches.

Variation with Peas instead of Avocados
1 cup of fresh peas can also be substituted instead of avocados.




I dedicate this post to Cooking to Combat Cancer,food event raising awareness about cancer fighting foods. Cooking to Combat Cancer was started in by Chris of Melle Cotte ,who is a brave cancer survivor sharing her experience and precious advice to fight cancer.