Kimberly Fitness

Sweet and Spicy Edamame (Soy!): Even If You Hate Vegetables, You'll Love These!

I have to say, I think my favorite vegetable (next to the traditional green salad) is shelled edamame (pronounced, ed-duh-mem-a).  Not only are they delicious, but they are so healthy, too!  They are packed with fiber, protein, and iron, as well as some calcium and vitamin C.  A 1 cup serving will meet 32% of your daily value for fiber, about 33% of your daily value for protein intake (average person weighing 150 pounds) and 20% of your daily iron. 

They are inexpensive (you can buy them right in the freezer section of your grocery store alongside all of the other frozen veggies), as well as quick and easy to prepare.

Here is an easy recipe for Sweet and Spicy Edamame:

16 oz. bag Edamame (with shells)

Sugar (a couple of pinches)

Mrs. Dash® Southwest Chipotle Seasoning Blend

(Experiment!  Play with a variety of seasonings that you like)

Cook edamame according to bag directions (typically cook them in boiling water, 5-7 minutes).  Remove from water, strain and blot dry.  Place edamame on a large plate and sprinkle with a few pinches of sugar and a some Mrs. Dash's seasoning.

NOTE:  When eating shelled edamame, you DON'T EAT THE SHELL!  You suck off the seasoning from the outside and "squirt" the inside beans into your mouth (sounds weird, but don't know how else to phrase it :))

Enjoy!

Mixed Greens Salad with Feta, Walnuts, Granny Smith Apples and Poppyseed Dressing

This salad is very yummy and perfect for Spring.

Adjust the quantity to meet your needs.  This recipe makes about four servings.

1 box/bag Baby Lettuce (I like Olivia's or Noreast Fresh, but any fresh brand will do)
1 large handful of Walnuts
4 oz. Feta Cheese, crumbled
1 Granny Smith apple, diced.  Keep skin on the apple.
Poppyseed Dressing (about 1/4 to 1/3 cup of dressing.  Just enough to taste)

Mix all ingredients together in a large bowl and serve immediately.

TIP:  If you want to make this salad ahead of time, keep all of the ingredients seperate, but ready to mix.  The apples can be sliced ahead of time, just sprinkle some lemon juice on them and on a paper towel.  Crumble up the paper towel and place it with the apples in a tupperware.  When ready to use, the apples may brown slightly, but this is fine.

Strawberry Summer Salad

While I may be a little ahead of myself since today is the first day of Spring and not Summer, I was able to find some delicious strawberries at Trader Joe's this week.  Here is a yummy salad with strawberries, mixed greens and a balsamic vinaigrette dressing!

Prep time:  10 minutes
Level:  Easy

1/2 box of mixed green salad (I like Olivia's, but any mixed greens, will do)
1/4 cup crumbled feta cheese, reduced fat
1 cup strawberries, sliced
2 TBSP walnuts

Dressing:

1/4 cup white balsamic vinegar (I like white as it is a little sweeter and a little less sour than the traditional Balsamic vinegar)
1-2 TBSP Olive Oil
1 tsp. sugar (optional)
1/4 tsp. salt (optional)

1.  Place mixed greens (which are probably pre-washed) in a large bowl.
2.  Add sliced strawberries and feta to greens
3.  In a separate bowl, mix dressing ingredients and whisk until well blended.
4.  Add desired amount of dressing to the salad and stir.

Enjoy!

Makes 2-3 servings.

Quick & Tasty Vegetables

Take any frozen (or fresh) vegetable of your choice and place it in a microwave steamer or microwave-safe dish.

Add about 2 TBSP of water.  Drizzle some olive oil and minced garlic or garlic powder on top. 

Cover and cook in microwave for 4-6 minutes. 

Ready to serve!

Red Cabbage and Craisin Slaw

6 oz. bag  Red Cabbage, pre-shredded
6 oz. bag  Carrots, pre-shredded
1/2 Red Onion, diced
1/3 cup Craisins, Orange-Flavored
2 TBSP Sunflower Seeds
2 TBSP Buttermilk Ranch Dressing**
1/4 cup White Balsamic Vinegar

Combine all ingredients into a bowl.  Cover and chill in refridgerator for two hours.  Enjoy!

I love pre-shredded bags.  With this type of convenience there are no excuses for not making homemade slaw, which is much healthier and better tasting than that heavy mayonaise stuff they pass off at the grocery store deli.  And if you're lucky, your grocery store may also carry the pre-diced red onion.  Though onions are quick to dice on your own.

Nutrition Information:  Makes four, 4 oz. servings. 
Per Serving:  Calories:  125     Fat:  6g     Fiber:  2.5g     Protein: 2g.
**This recipe uses a full-fat ranch.  If you prefer a low-fat ranch dressing, reduce calories by 20 calories and the fat to 3.5g.

Vegetable Ideas-Seasoned Zucchini and Yellow Squash

I  know many people have a hard time getting their "5 a day", so here is a suggestion for something tasty and easy.

1 Small Zucchini
1 Small Yellow Squash
Olive Oil Spray
Herb Seasoning of your choice (I like Italian Seasoning blend)
S & P, to taste
Aluminum Foil

Preheat Broiler to high setting, ensuring that the rack is about 4 to 5 inches below the broiler. Cut zucchini and squash in half, lengthwise.  Place flat part of each onto cutting board and slice, again lengthwise, into 4 to 6 slices, keeping squash intact.  Then slice by width.  This method will ensure you get pieces small enough to eat and they will all be the same size, meaning even cooking.

Place your vegetables on a large piece of aluminum foil.  Spray with olive oil.  Sprinkle with spices.  Take another piece of aluminum foil and place on top.  Fold in all four sides so that the vegetables will not fall out of the foil.  Place in oven, under broiler, for about five munutes.  Turn broiler down to low setting and continue cooking another 3 to 5 minutes.

Remove and serve.  They will be cooked, but not mushy, tasty and nutritious. 

And the best part of all; no pans to clean!