Product labels typically designate both whole and shelled forms as edamame, although “eda” means branch and “mame” means the whole pod.

In the Kitchen

Inside furry pods, lime-green edamame beans offer fresh pea and subtle sweet-nutty flavors. Early harvesting, at about 80 percent maturity, results in beans with lower levels of gas-producing oligosaccharides and a sweeter taste.

Most legumes have a chalky, grainy or creamy texture, but edamame beans have a lower starch content and al dente texture, making them less appropriate for some bean recipes. For example, they are not malleable, absorbent or creamy enough for bean dips, purees or as soup thickeners. However, the springy, supple texture of edamame beans invite many culinary options.

Cooked and shelled edamame can be pickled, added to bean, grain or noodle salads, or incorporated into classic dishes such as vichyssoise or guacamole. Warm edamame dishes include appetizers of roasted beans, fritters, dumplings and meals or sides such as pasta primavera, succotash and rice pilaf. Substitute edamame in recipes calling for snap peas, fresh shelled peas or baby lima beans.

To serve whole pods as a snack or appetizer, briefly steam, boil or warm them in a microwave, then season with salt and splashes of tamari or rice vinegar.

Edamame also can be used in recipes, including Sweet Curried Edamame Crunchers and Spicy Edamame Slaw with Orange Dressing.

In the Clinic

Edamame is an excellent source of fiber, magnesium, folate and protein, and a good source of potassium. What sets edamame apart from other legumes are its nine essential amino acids, present in quantities that make it a high-quality protein source. Edamame also is high in lutein and zeaxathin, important nutrients for slowing the progression of macular degeneration.

Because soy is one of the top eight food allergens in the United States, the Food Allergen Labeling and Consumer Protection Act of 2004 requires that packaged foods containing soy that are sold in the U.S. must clearly state the presence of soy in the product.

In 1999, the U.S. Food and Drug Administration approved an authorized health claim for soy, allowing product labels to state that diets low in saturated fat and cholesterol that include 25 grams or more per day of soy protein may reduce the risk of heart disease.

This protein quantity equates to about 1½ cups of shelled edamame, making the fiber content (about 12 grams per cup) an easier selling point for heart-related benefits. In October 2017, the FDA released a statement explaining a proposal to revoke the authorized heart disease health claim due to inconsistent evidence. The health claim may be demoted from authorized to qualified, which requires a lower standard of evidence and will allow manufacturers to continue using the claim with a qualifier explaining the limited evidence.

In Quantity

In the U.S., edamame is primarily available in frozen whole or shelled options; in Japan, it’s seasonally available in more than 200 fresh varieties.

Frozen beans are available in bulk quantities for foodservice institutions to store for several months before simmering in salted water, cooling in ice and refrigerating until ready to use. Some U.S. farmers, particularly in Arkansas, are responding to demand by growing soybean plants specifically to sell as edamame, which could increase options for fresh edamame in the future.

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Servings: 10
Serving size: ¾ cup
Prep time: 15 minutes
Cooking time: 45 minutes

Ingredients

• 1 3-inch piece peeled fresh ginger
• 2½ cups (600 milliliters) 100-percent cranberry juice
• 3 star anise, broken into pieces
• ¾ cup (180 milliliters) water
• ¼ cup sugar
• 2½ cups (600 milliliters) clementine or mandarin juice (about 3½ pounds of fruit)
• 1 teaspoon Aleppo pepper flakes*
• 2 cups (480 milliliters) sparkling water
• ½ cup, plus 1 tablespoon pomegranate seeds

Instructions

1. Slice ginger into ⅛-inch to ¼-inch-thick pieces.
2. Place ginger in a 4-quart pot with cranberry juice, star anise, water, sugar and citrus juice. Bring to a gentle simmer over medium heat, stirring occasionally.
3. Remove from heat after 45 minutes, add pepper flakes, stir and let cool for 5 minutes.
4. Pour juice into a fine mesh strainer placed over a bowl. Discard solids and refrigerate liquid for 2 hours or until cold.
5. Add sparkling water to the juice and stir.
6. Divide liquid equally into 10 glasses, distribute pomegranate seeds and add ice cubes.

*Aleppo peppers have unique fruity notes, but red pepper flakes can be used as a substitute.

Cooking note: To make this recipe with alcohol, replace sparkling water with 2 cups dry sparkling white wine, prosecco or cava.

Nutrition per serving (without alcohol): CALORIES 85; TOTAL FAT 0g; SAT. FAT 0g; CHOL. 0mg; SODIUM 3mg; CARB. 21g; FIBER 1g; SUGARS 19g; PROTEIN 1g; POTASSIUM N/A; PHOSPHORUS N/A Note: Fresh orange juice used in place of clementine juice in analysis.

Nutrition per serving (with alcohol): CALORIES 126; TOTAL FAT 0g; SAT. FAT 0g; CHOL. 0mg; SODIUM 5mg; CARB. 24g; FIBER 1g; SUGARS 22g; PROTEIN 1g; POTASSIUM N/A; PHOSPHORUS N/A

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Known in France as “poor man’s asparagus,” leeks have a classic role as a stock and soup enhancer but also can add flair as a garnish and star as a featured ingredient. Leeks have a unique flavor, texture and gelling quality that can be central to the success of a dish, making them preferable to onions, shallots or scallions in certain applications.

Available year-round, leeks have seasonal peaks in summer and winter. Wild leeks, or ramps, are available primarily in April and have an intense, garlicky flavor, but they are a different species than cultivated leeks. When purchasing leeks, look for a white base, firm stalk and supple, smooth green leaves. Large leeks with more dense fibers require more time to cook, so select similar-sized leeks for consistent cooking.

Leeks in the Kitchen

While leeks cook quickly, like many leafy green vegetables, they require some effort to clean. Leeks are known as “dirty” vegetables due to trenching, a technique for piling soil around the base of the stalk to blanch it white, which then traps grit between layers as the stalk grows.

To clean a leek, remove roots and tough outer leaves, then cut the stalk in half lengthwise and run water through the layers or swish the halves in a bowl of water.

Heat quickly turns leeks silky, making them ideal in gratins, frittatas and soups such as vichyssoise (see recipe). Gently sauté leeks in butter for a fondu (French for “melted”) texture for side dishes or poultry and fish toppings. Leeks are a must in French dishes such as pot-au-feu soup, flamiche (leek pie) or poireaux vinaigrette (leeks with a warm vinaigrette).

Stews, soups or stocks thicken when leeks are added as an ingredient or as a bouquet garni flavor bundle (leek leaves wrapped around thyme, parsley and bay leaves.) When cooked, leeks develop a slippery texture that gels when cooled, adding body to liquids.

Other ways to cook leeks include slicing them into strips to pan fry or sauté for a crispy garnish on soup, pizza or fish; charring or grilling whole leeks to serve halved and stuffed; or braising them for tender centers with crispy edges.

Mince the tender white base of leeks to make a sweeter and more subtle replacement for shallots in a vinaigrette. Cabbage-like flavors may be perceived in the greener sections and inner stalk where the strongest flavors are concentrated. Like onions, leeks have sulphur-containing amino acids that contribute “meaty,” savory flavors to dishes.

Leeks in the Clinic

Leeks often are used more for their tender, sweeter white sections than for their leafy greens. Despite its white-green appearance, choosemyplate.gov categorizes the leek as a dark green vegetable. The greener sheaths contain a more concentrated amount of diverse flavonoids such as kaempferol. Some epidemiological studies link kaempferol with reduced risks of developing multiple cardiovascular diseases and cancer.

A one-cup serving of raw leeks is an excellent source of vitamins K and A, and a good source of folate, iron, and vitamins B6 and C. Like other green vegetables, leeks contain carotenoids including lutein, which is linked to healthy eyesight and protecting the macula and cells from free radicals.

Leeks in Quantity

Cleaned, cut and frozen leeks are available for foodservice use, but freezing compromises flavor and textures. While frozen leeks are not ideal for cooked dishes or garnishes, they do work well for making stock.

Unlike onions and garlic, leeks require refrigeration for storage. Untrimmed and unwashed leeks can be stored in the refrigerator for up to two weeks; cooked leeks should be eaten within a couple of days.

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Bread makes a practical and edible gift, but offering someone a scoop of sourdough starter promises them a future of fresh-baked treats. Our 10-year-old starter has made more than 1,000 loaves of bread for meals, parties and gifts. Keeping starter alive and healthy takes minimal effort and gives our family a nutrient-rich, flavorful ingredient for making sandwich bread, baguettes, buns, pizzas and more.

Why Use a Starter?  

Starters are complex yeast-based ingredients that make bread products rise.  The store-bought alternative, packaged dry or instant yeast, relies on a monoculture yeast (Saccharomyces cerevisiae) bred to speed up carbon dioxide production for fast or mass-produced dough. While this yeast offers convenience, starters create more flavorful breads with better structure — think crusty texture and chewy density — and a longer shelf life, without using additives or preservatives.

Combining flour and water, key starter ingredients, initiates fermentation of lactic and acetic acid and other compounds from specific yeast and bacteria strains, already present in the flour. When starter-based bread is left to rise over multiple days, these microbes affect nutrient content and even digestibility because the extended process provides more gluten-consuming opportunity. Such breads tend to be digested slower and can result in a lower glycemic response than fast-rise breads.

Starting with Starter

Starter recipes can include a wide range of grain-based flours or liquids such as pineapple juice and can follow complicated feeding steps. Our family opts for this simple approach:

Day 1: In a glass bowl, stir together 1 cup high quality all-purpose, unbleached flour and about 1 cup filtered or bottled water — the resulting mixture and texture should look like a thick pancake batter. Cover with cheese cloth or a tea towel for 24 hours and store at room temperature or slightly warmer — starter tends to like temperatures in the 70s.

Days 2-7: Each day, discard half the starter. Replace it with a similar volume of half flour, half water, and stir to combine. Note that the starter will begin to bubble, produce sour odors and increase in size — evidence of bacteria competition, feeding and yeast activity.

From Little Beasties to Bread

Within seven to 10 days of starting this microorganism throw-down, the goopy, burping starter is ready for bread-making when it begins to noticeably increase in size between feedings. If an increase isn’t apparent, start feeding it with 50 percent more of the flour-water mix when you discard half the starter.

When making bread, use recipes that call for starter until you learn the ratios that work best for you. After using your starter in a recipe, feed it again and store it in the refrigerator to control the fermentation. If it becomes too active (warm or hungry), the microbes can go rogue and explode.

The starter can last as long as you feed it — as I mentioned, ours is more than 10 years old. Some bakers travel with their starter or hire a sourdough sitter to feed it, but healthy starters can last a couple weeks in the fridge without feeding, allowing you a yeast-free vacation and, upon your return, fresh bread to cushion the fall back into daily life.

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Multiple studies link family meals in which all members are fully present with benefits ranging from better food choices to decreased drug and alcohol abuse by teenagers.  Research focusing on conviviality links social interaction at meals as a key component in strengthening family ties and teaching children empathy, including how to notice and interpret facial, eye and vocal tone cues.

And yet, conviviality is a conscious but declining social choice these days. Often, at restaurants, we see tables full of diners’ heads bent over their glowing laps. They’re physically there, but they’re not giving their fellow tablemates their full attention.

In a Pew Research Center survey, 82 percent of adults felt cell phone use during social gatherings hurt the atmosphere or conversations of the group. Yet, despite those concerns, 38 percent felt it was generally OK to use cell phones at restaurants. But family dinners? No — only 12 percent of respondents felt that cell phones belong at the family table.

Making Meals Non-Mobile

Including the phone at the dinner table can weaken social ties and ruin opportunities to create an environment of comfort and support. Some research reports children and young adults feeling insecure and neglected because of adults dining with devices at family meals.

This is why Rebecca Wheeler, culinary instructor, food tour guide and mom, treats her family dinners as sacred times. Her and her husband’s concern was that picking up or even glancing at a device during dinner was not only a distraction, but a subtle message that something else was more important than eating together. As parents, they’ve resisted their own tech temptations at the table, instead modeling a message meant to teach their kids good habits around technology.

Mobile Meal Etiquette for Healthier Dinner Habits

Consider adopting your own basic phone etiquette to help create healthier and more socially considerate dinner habits. Start by examining your motivations and priorities. Is that phone call, text, email or social media post critical? What’s behind the need or desire to respond? Can it wait until after the meal? Will a crisis evolve if you take a break to prioritize people who want to enjoy your company while dining?

Here are some tips to virtually eliminate the use of electronics at the family dinner table:

Nuke the notifications. Don’t tempt yourself. If you decide to devote your attention to socializing with others, turn off your phone or its notifications and place it out of sight.

Don’t look distracted or disengaged. Even a text, short email or glance at the phone to check for updates immediately communicates that someone else who is not at the meal is more important. Don’t buy into the myth that you can multitask conversations in meaningful ways.

Acknowledge your fellow eaters' feelings. If a potential phone distraction is likely or feels unavoidable, share that you have a time-sensitive or important issue which may require your attention and apologize, in advance.

Don’t invite a virtual third party to the table. If you must take a call, leave the table to talk without being overheard. This avoids disrupting the meal and making your priority everyone else’s business.

Protect against pathogenic phones. Finally, consider the food-safety angle. More than 90 percent of phones carry common bacteria. Clean your phone often and wash your hands after using it, especially if you’re eating.

Consider the month of March a time to adopt new cell phone habits that can pay off with better health, wellbeing and relationships. At the very least, your memories of engaging with friends or family over a meal are likely to last longer than your latest cell phone session.

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Deciding which whisk to use involves culinary nutrition science and a hint of physics.  Whisks can mix dry ingredients or aerate and emulsify wet ingredients for sauces, batters, foams and beverages. Choosing the whisk that performs best depends on the shape and number of wire tines (see Food & Nutrition's "Are You Using the Right Whisk?" for more information and tips). 

In culinary school I favored a French whisk, which could meet the culinary demands of professional French kitchens. The Rösle whisks I tested for home kitchens include a similar all-purpose whisk, and also whisks with shapes that resembled culinary cat toys or miniature plumbing tools. Read on to find out how Rösle’s whisks worked for me.

All-Purpose Balloon Whisks

All-purpose whisks can mix thick and thin liquids, blend dry ingredients and whip cream and egg whites. Soufflés or lower-fat desserts such as meringue cookies, Pavlovas and angel food cake require stable, whipped egg whites. Balloon whisks accomplish this by slowly incorporating air and extra volume without developing large bubbles that collapse quickly. Electric mixers whip at faster speeds and can easily over-whip egg whites.

I used the 11-tined Rösle Balloon Whisk/Beater to make Chantilly cream. At 7.6 ounces, the weight of this heavy whisk was noticeable when whipping cream to soft peaks, but I felt like I had passed a ninja cooking test. For making a béchamel sauce, as with all balloon whisks, it was tough to press tines into pot corners — this is when a sauce whisk helps.

Sauce Whisks

Flat and spiral whisks, like those from the Rösle line I tested, deglaze and thicken pan sauces and make roux-based sauces or gravies.

The Rösle Flat Whisk blended a roux well, and its shape easily reached into corners and scraped the pot sides for a soy béchamel. However, it performed best with skillets or large pots since the short and straight handle limited maneuvering in smaller pots.

The Rösle Spiral Whisk, which also is sometimes called a vinaigrette, spring or coiled whisk, has a rounded loop covered in spiraled wire with an angled handle. The design allows a large contact surface area for mixing and to prevent scorching of sauces. I used it to make a low-fat mustard béchamel for crêpes and a shallot vinaigrette. It failed at mixing a roux, which packed into the spiraled wires, but quickly produced a smooth béchamel, and it worked fine for making a vinaigrette.  

A Specialty Whisk

Looking like a cat toy, the Twirl Whisk’s springy, spiraled wire creates airy mixes and consistent textures. Designed for liquids made in small or narrow dishes, it whisks and lifts by pumping ingredients. It mixed small volumes well — I used it to twirl chocolate into a cup of milk for Parisian hot-chocolate, and I tried it out when making almond crêpe batter — but for the latter, the tines were not stiff enough to reduce some graininess of the batter.

One Whisk to Rule Them All?

Professional cooks or avid home cooks can usually make due with one balloon whisk and also may appreciate a sauce whisk, particularly the flat version, which stores easily. For use with ingredients in small quantities or cup-sized beverages, smaller versions of balloon whisks or the twirl whisk can expand your options.

I’d recommend Rösle whisks in general for their sturdy 18/10 stainless steel and elegant design. The cost of these whisks is on the high end, but cheaply made whisks tend to break down quickly. And, with the Rösle lifetime guarantee, your batter-making, crêpe-flipping, egg-whipping and hot chocolate days are secured.

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Whether wood, coal or gas is used as the heat source, the flavor of grilling is determined by browning reactions that depend on carbohydrates and protein.

Non-Enzymatic Browning Reactions: Maillard Reaction and Caramelization

When meat, poultry and fish are exposed to a high and dry heat, they experience a Maillard reaction. This is a process which yields hundreds of complex aroma and flavor compounds ranging from savory and meaty to floral and earthy.

Caramelization is a browning process from heating sucrose or sugars such as fructose or glucose, also known as reducing sugars. Caramelization requires higher temperatures than Maillard reactions.

Because meat products also include the simple sugar ribose, some caramelization flavors also may be detectable. While vegetables meet two of the requirements for a Maillard reaction, their low protein content (compared to meat products) limits flavor development.

Annette Hottenstein, MS, RD, the "Sensory Scientist" and host of the Food Sommelier podcast, explains that grilling typically exposes vegetables to higher heat than other cooking methods. At these high temperatures, new complex volatile flavor components become available as natural sugars caramelize.

Caramelization flavor compounds are less complex than those from Maillard reactions, but don't disappoint. They produce a flavor range that includes butterscotch, sherry, rum or toasty notes.

Vegetables with high levels of reducing sugars and protein, such as corn, sweet potato, onion and eggplant create tasty flavors from both types of browning reactions. Some vegetables even can develop a "meaty" taste element, thanks to sulfur. Vegetables with an amino acid linked to sulfur, such as cysteine, create more savory elements or a meatiness. Cysteine is plentiful in cruciferous vegetables and alliums such as onions. Onions contain both cysteine and naturally high sugar content. This combination explains why grilled onions and caramelized onions are such coveted additions in many meals.

Grilled vegetables also offer pleasant contrasting textures. Hottenstein shared that she particularly enjoys the crispy tips of grilled asparagus and how the heat of the grill intensifies the green flavor components while adding a smoky dimension.

4 Vegetable Grilling Tips

Fresher Is Better
Some vegetables such as sweet corn rapidly convert natural sugars to starch after harvest. Less natural sugars means less flavor and could lead to a mealy texture.

Par-Cook
For dense or slow-cooking vegetables such as carrots or potatoes, you have two options: Either partially pre-cook before placing on the grill; or, grill the surface first on direct heat, then finish cooking on the warming rack.

Coated or Naked
Dry the surface of vegetables before coating lightly with oil or marinade. Or, instead grill whole eggplants or peppers with no oil or marinade for smoky, charred skin aroma compounds.

Consider Veggie Density
​Vegetables such as zucchini, eggplant, tomatoes that are less dense due to high water content grill quickly in general and even faster if sliced or quartered. It’s best to not mix them with dense vegetables, such as root vegetables, to ensure even grilling results

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Swiss chard is an abundant crop in southern France, which makes this dessert a clever way to use up excess chard. One thing is for certain, it was not created just to make the dessert more nutrient dense or higher in fiber — that is not the French way of eating. This dessert balances sweetness with the delicate tang of chard and bright citrus notes. The quick and easy light custard contrasts with crunchy toasted hazelnuts and a tart crust.

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Saltiness is among the trickier taste qualities to mimic. In addition to enhancing the existing flavors in foods — as opposed to adding new flavors, the way herbs and spices do — salt acts as a taste balancer by suppressing bitter compounds. On the flip side, salt substitutes, such as potassium chloride, add bitter compounds.

Enter glutamate. Available in both plant and animal food sources, it can be a protein-bound amino acid or exist separately as free glutamate. In addition, certain cooking and food preparations can break down bound glutamate into free glutamate. Why does it matter? Because taste receptors recognize free glutamate as umami, that elusive “fifth taste” which, while difficult to describe, increases food palatability and makes food more savory and full-bodied.

Like salt, umami enhances existing food flavors and mitigates bitter compounds; however, instead of adding sodium, it merely increases the perception of salt in foods. Umami’s characteristics are further accentuated when glutamate links to sodium molecules. Perhaps the most infamous umami formulation, monosodium glutamate, or MSG, is simply a sodium molecule linked to a glutamate molecule extracted from fermenting molasses or sugary starches.

Foods containing glutamates naturally yield MSG, and neither the body nor the taste buds distinguish between glutamate naturally present in food proteins or MSG. While impacts on sodium-reduction efforts in food manufacturing can be significant — with commercial umami formulations achieving favorable results with 30 percent to 50 percent less sodium — amplifying umami also can serve as a technique for home cooks and recipe developers looking to create meals that deliver the same savory satisfaction.

• Mushrooms and Nucleotides
  Mushrooms add earthy, umami notes to foods, and dried or powdered versions, particularly shiitakes, offer concentrated umami. In addition, mushrooms contain umami-boosting nucleotides (guanylate and inosinate), which accentuate the sensation of umami and salt perception by changing how the taste receptors interact with glutamate. These nucleotides are mostly found in meat, fish and poultry, but guanylate is high in some mushrooms, including dried shiitake and morels.
• Fermented and Aged Aminos
  The traditional cooking processes of aging, drying and fermentation create high levels of free glutamates, which is why certain foods — think miso, Parmigiano-Reggiano cheese, tamari, prosciutto, Worcestershire sauce, anchovy paste and yeast extracts, such as marmite— are so very savory. These are not low-sodium foods, but a little goes a long way — and they can serve as tools to help people transition away from high-sodium diets without sacrificing flavor. For example, Worcestershire sauce has 65 milligrams of sodium per teaspoon compared to salt, which has 2,300 milligrams of sodium per teaspoon — the daily maximum intake recommended for a healthy person.
• Nutritional Yeast
  Originating from the same strain as brewer’s or baker’s yeast, this powdered or flaked ingredient offers a full range of essential amino acids, including glutamate and a variety of B vitamins. Nutritional yeast adds only 5 milligrams of sodium per serving — about three tablespoons — and may be used to enhance flavor, thicken liquids and simulate “cheesiness” in pesto, risotto and mashed potatoes, and on popcorn, salads and roasted vegetables.

Building Flavorful Lower-Sodium Dishes 

While animal proteins contribute glutamate and nucleotide components for umami and increased salt perception, plant-based umami options add fiber and fewer calories. Many culinary foundations rely on aromatics such as onions, celery and garlic to boost umami. Kombu, dried seaweed and mushrooms — particularly dried shiitakes — create more complex, low-sodium broths for stews, soups or braising liquids.

Stews, sauces or braising liquids can benefit from a hint of tomato paste, and rehydrated dried tomatoes have more than twice the level of free glutamates as fresh tomatoes. Pasta dishes with roasted tomato sauce, porcini mushrooms and toasted walnuts concentrate umami deliciousness. Powdered forms of dried tomatoes and mushrooms offer a convenient addition of umami to vegetable or meat burgers, sauces, omelets, stews, sautéed greens, bean dips, bread and soups. Stir-fry dishes, virtual salt licks of the culinary world, can be made low-sodium and savory with umami-rich vegetables such as Chinese cabbage, broccoli, garlic, onions and shiitake mushrooms and a hint of Chinese black vinegar.

Meals like these may help individuals kick their takeout habit, so consider creative ways to deliver low-sodium, umami-intense and nutrient-dense foods people will crave.

The post Make Low-Salt Cooking Taste Amazing with an Umami Boost appeared first on HealthStylz.

The word "dukkah" comes from Arabic references to crushing or turning to powder. You'll need a mortar and pestle or electric spice grinder to make dukkah.

Culinary, Nutrition and Tasting Notes of Dukkah

• Dukkah is nutrient-dense with high-satiety protein and healthful spices.
• It tastes savory and nutty with hints of sweet and heat.
• The inclusion of coriander adds a hint of lemon and wood notes.
• It has crunchy textures from whole and crushed nuts and spices.
• Because of the natural oils in the nuts and sesame seeds, dukkah does not have a long shelf life. Store it in the refrigerator for no more than a month.

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