1. I finished reading this fantastic novel last week… and let me just say that Stephen King’s literary genius has been displayed once again.
A departure from his trademark horror genre, this work of historical fiction explores what might have happened had JFK survived the assassination by Lee Harvey Oswald.
I didn’t know Jillian recently came out with a new DVD, so I was psyched to find what is sure to be another kick-ass workout; and I’m excited to try out a completely new workout genre via Cathe.
3. Valentine’s Day has come early to the Key Ingredient blog.
In today’s post, you get not one but two recipes.
Homemade Almond Butter and Almond Butter, Banana, & Chocolate Panini.
Be sure to click over to The Back Burner to find out why this is the perfect trifecta of ingredients for the most romantic day of the year!
4. I know many of you have already voted for me – and for that I thank you! – but if you have yet to check out my Peanut Butter Banana Baked French Toast with PB Yogurt Sauce, I’d greatly appreciate your vote.
I clean the kitchen only to dust flour over the counters, splatter oil on the stove, and drip beaten egg/juice/other liquid onto the floor mere minutes later.
I just can’t win.
Thus is life as a recipe developer I suppose.
2. Somehow I ended up on Greatist’s 60 Must-Read Health & Fitness Blogs for 2012 in the Healthy Eating category. To be included in this group with Angela, Ashley, Tina, & Kath is an absolute honor, as each of these women have taken the healthy foodie blogosphere by storm over the past few years.
What an exciting surprise!
3. It FINALLY feels like winter here in Massachusetts. I know most of my fellow Bostonians are grumbling over Saturday’s storm, but I – for one – love snow! Once late March rolls around, I will definitely be ready for spring… but for now I’m fully embracing the season.
As is Shelby:
4. I’m sharing six of my dried fruit and nut “truffle” recipes today on The Back Burner blog.
In case you missed any of them, be sure to check out this comprehensive post!
Clockwise from top left: Peanut Butter Chocolate Chip Cookie Dough Truffles, Blueberry Coconut Pie Truffles, Oatmeal Raisin Cookie Dough Truffles, Chocolate Chip Peanut Butter Brownie Dough Truffles, Ginger and White Chocolate Truffles, & Apple Crisp Truffles.
5. If you haven’t already, please vote for my Peanut Butter Banana Baked French Toast with PB Yogurt Sauce in the Nutty About Yogurt recipe contest/sweepstakes!
Now before I get any emails berating me for including a recipe like this one on a healthy food blog, (yes, it happens), let me just say this: not every. single. morsel I put in my mouth has nutritional benefits. Sure, I love nutrient-packed salads… in fact, I’ve been averaging about 3 massaged kale salads a week; but this post is not about salad.
Sweet white chocolate pairs beautifully with the gingersnap-like flavor of the speculoos spread, and each bite of this addictive cookie dough is utterly blissful.
2 Tbsp speculoos spread (I used Wafels & Dinges; Trader Joe’s Cookie Butter or Biscoff spread would probably both work)
1/2 Tbsp pure maple syrup
3 Tbsp whole wheat pastry flour
a few drops pure vanilla extract
1/2 Tbsp milk, optional
1 Tbsp all-natural white chocolate chips, such as Sunspire
Instructions
In a medium mixing bowl, combine the speculoos spread, maple syrup, whole wheat pastry flour, and vanilla extract. Using a handheld electric mixer, beat the ingredients together until well-combined. If the mixture is too dry, beat in the milk (I used the milk).
Please note that these values are approximate and can vary based on specific ingredients and portion sizes.
Calories: 180 kcal
Total Fat: 10g
Saturated Fat: 6g
Trans Fat: 0g
Cholesterol: 35mg
Sodium: 110mg
Total Carbohydrates: 21g
Dietary Fiber: 0g
Sugars: 14g
Protein: 2g
Note: If you are looking for quick weight loss solutions without diet or exercise you can try ACV keto gummies. These organic keto gummies help you in your weight loss journey.
1. On Friday I attended the grand opening of a brand-new Trader Joe’s location at Patriot Place… yep, right next door to Gillette Stadium where the Patriots play! There are probably 10 TJs locations within a 20 mile radius of where we live, but this one is now the closest mileage-wise, as well as the largest!
Silly me thought that a weekday opening would amount to a modest amount of customers… but I couldn’t have been more wrong. It was nearly impossible to navigate the aisles without bumping into at least 3 or 4 people, and furthermore the Patriots’ mascot & a handful of cheerleaders offering photo ops and signatures were drawing a crowd. At least the kids & dads were entertained while the moms shopped ;).
2. On the way home, I stopped by Dunkin’ on a whim. I haven’t drank regular coffee in over a year and I stopped drinking decaf early on in my first trimester as the mere aroma of coffee caused my stomach to lurch.
I naively ordered an iced decaf pumpkin coffee w/ skim thinking it would taste like… pumpkin. You see, I haven’t missed drinking alcohol all that much, but as we draw closer to fall I’ve found myself mourning the loss of my favorite autumnal beverage: Southern Tier Pumking. I thought I’d be able to fill the void with a pumpkin coffee, but… no. I guess there was a pumpkin flavor, but it was quite obviously of artificial origin. I drank about 1/4 of it before pitching the rest.
Oh well.
3. We had a couple of friends + their sweet dog over to our new house on Saturday, which gave me an excuse to finally make some homemade dog treats.
Alas, I had no bone-shaped cookie cutters, so stars it was.
Both Shelby and Walley give two paws up for these Peanut Butter Dog Biscuits!
4. Speaking of dogs, I couldn’t help but snap this pic of Shelby lounging in the early evening sun coming through the window.
LOVE this dog so, so much =).
5. My friend Lauren from Keep It Sweet Desserts has been nominated and chosen as a finalist for the Martha Stewart American Made Awards!
Please take a few seconds to vote for her and her amazing desserts =).
6. I relished in what was probably the last handful of fresh organic raspberries that I’ll buy this season to make this Raspberry Grilled Cheese for The Back Burner.
2 slices of your favorite bread (we recommend sourdough or whole wheat)
2 tablespoons of butter
1/2 cup of fresh raspberries
2 slices of sharp cheddar cheese
2 slices of Swiss cheese
1 teaspoon of honey
A pinch of salt
Instructions
Prepare Your Ingredients
Start by washing your raspberries and patting them dry gently. Slice the bread, and arrange your cheese slices, raspberries, and honey within easy reach.
Take one slice of bread and butter one side of it. Make sure to spread the butter evenly and all the way to the edges. This side will become the outside of your sandwich.
Layer the Cheese
Place one slice of sharp cheddar cheese and one slice of Swiss cheese on the unbuttered side of the bread.
Add the Raspberries
Carefully distribute the fresh raspberries on top of the cheese slices. Gently press them down to help them stick.
Drizzle with Honey
Drizzle a teaspoon of honey over the raspberries. The honey will add an extra layer of sweetness and complement the tartness of the berries.
Close the Sandwich
Place the second slice of bread on top, buttered side facing outwards.
Grill to Perfection
Heat a non-stick skillet or griddle over medium-low heat. Place your sandwich in the skillet and cook for about 3-4 minutes on each side, or until the bread is golden brown, and the cheese has melted.
Serve Hot
Once your Raspberry Grilled Cheese is beautifully golden and the cheese is gooey, remove it from the heat. Allow it to cool for a minute or two, then cut it in half diagonally. Serve hot and savor the combination of sweet and savory flavors.
There you have it, a Monday Musings-inspired meal that’s as enjoyable to make as it is to eat. The Raspberry Grilled Cheese is a fantastic example of how creativity in the kitchen can turn an ordinary dish into an extraordinary one. It’s perfect for breakfast, brunch, or a quick lunch, and it might just become your new favorite comfort food.
The fish finger is known as a great high protein food worldwide. It’s a healthy meal that improves body conditions. Healthy meals like fish sticks increase blood flow. But ever pondered, are fish sticks healthy?
A fish finger is a thin white fish filet coated with breadcrumbs. This highly nutritious food keeps the heart healthy and reduces goiter probability.
Fish sticks offer better bone, teeth, and gum health both for babies and adults. As a food, it’s a better option for losing weight. Thanks to its minerals and vitamins, it makes the brain sharper and keeps a person jolly.
There are some cons too for eating these fish sticks. Excess eating of fish sticks dilutes the blood. Readymade ones increase the fattening process. Knowing the advantages will help you learn how to make fish sticks and process them carefully.
What Are Fish Fingers?
The British know it as a fish finger, but it is Fish Stick for the Americans. Small, breaded fish filets are known as fish sticks. This vitamin and mineral-rich meal was first introduced in 1955.
Cod fish is one of the most used fish in making fish sticks. Fish like salmon, mackerel, halibut, and pollock are also used to make fish sticks.
Since fish sticks are made of fish, it has a low-fat amount. There’s no bad fat present in this famous British snack. It is enriched with quality protein, and it helps to get slim.
The nutritional value stays the same even if it is grilled. Deep-fried fish fingers aren’t healthy. Premade or shop-made fish sticks are unhealthy because they’re made in a healthy environment. But homemade fish sticks are nutritious and healthy.
Nutrition Value Of Fish Fingers
Fish sticks have high health benefits. It contains some essential fats that improve body function. It’ll help you determine the number of fish sticks you need if you know their nutritional value.
Here are the nutrition contents of one fish finger of 100 grams.
Calories: 248 Kcal
Fat Amount: 13g; 20% of DV
Saturated Fat: 2.8g; 14% of DV
Monounsaturated Fat: 4.2g
Polyunsaturated Fat: 6g
Trans Fat: 0.9g
Cholesterol: 28mg; 9% of DV
Sodium (Na): 421mg; 17% of DV
Potassium (K): 216mg; 6% of DV
Carbohydrate: 21g; 7% of DV
Fiber Food: 1.4g; 5% of DV
Sugar: 2.5g
Protein: 11g; 22% of DV
Vitamin A: 85 IU (International Unit)
Vitamin C: 0mg
Vitamin D: 14 IU
Vitamin B6: 0.1mg (International Unit)
Vitamin B12: 1.3 μg (microgram)
Calcium: 26mg
Iron: 1mg; 5% of DV
Magnesium: 28mg; 7% of DV
Are Fish Sticks Healthy For Babies?
Homemade fish sticks are healthy for babies. You can also feed them readymade fish sticks from shops.
Sometimes, pre-made fish sticks from shops contain a high amount of salt. But fish sticks with low salt content are better for kids.
Fish sticks are healthy for toddlers too. In the case of toddlers, the salt limit should be within 2g. A fish finger is an excellent food for babies despite this con.
Let’s find out why it is good for babies and toddlers.
Omega 3 fatty acids contained in fish fingers are healthy for babies. It is suitable for heart and brain development.
Vitamin D makes bones, teeth, and muscles healthy.
Fish protein helps to develop and restore the body.
2 to 3 fish fingers are recommended daily intake for kids.
Are Fish Sticks Good For Weight Loss?
Fish sticks are a healthy alternative to losing weight. Fish fingers are good for weight loss if you eat them according to your diet chart.
There’re two most effective ways to eat fish fingers for this purpose. One is grilled, and another is baked fish sticks.
Grilled Fish sticks
Fish sticks, cut in plain filet, are standard size to grill. Eating fish sticks with less salt and more vegetables helps lose weight faster. One stick provides 7g of fat and 100 calories.
Baked Fish sticks
Canned Tuna fish in brine solution helps to lose weight. This simple canning process reduces fat percentage but keeps calorie count to 99. Plus, there’s only 1g of fat in 100g of it.
Benefits Of Eating Fish Fingers
Fish fingers are processed, but the benefits it delivers are tremendous. Uncontrolled eating is responsible for many diseases. An excess amount of omega 3 fatty acid dilutes the blood.
Premade fish fingers enhance the fattening process. It’s easy to digest, and the body absorbs the nutrients fast.
Here’s a quick overview of fish stick’s nutritional benefits.
Iodine
Iodine keeps your thyroids healthy. 150g of fish sticks provides enough iodine to improve the metabolism system and reproduction process. Most importantly, iodine decreases the chance of goiter.
Omega 3 Fatty Acid
Omega 3 fatty acid decreases heart disease and stroke. Oily fish like Cods and Salmon, a natural sea fish, are rich in omega-3 fatty acids. Brain functions at an optimum level because of it.
Eating 150g of fish fingers daily fills up the 30% requirement of this essential element.
Vitamin B12
Vitamin B12 converts fats and proteins into energy. This essential element helps to prevent cancer cells. Plus, it keeps the heart strong.
A 150g fish finger serving contains 63% vitamin B12.
Phosphorus
Phosphorus maintains body growth. This is helpful for teeth, bones, and gums. Phosphorus keeps these organs strong and stable.
52% phosphorus from 150g fish sticks meets the daily demand.
Less Depression
Serotonin and dopamine are known as ‘feel good’ chemicals. Omega-3 fatty acids increase these chemical secretion levels. Hence, reducing depression.
The anti-inflammatory character of fish increases blood flow that keeps the mind jolly.
Sharp Mind
Fish fingers are rich in vitamins and minerals. People eating fish daily have more gray matter than average people. As a result, they have a better memory and can store memory easily.
Don’t worry if you’ve frozen fish fingers. They offer the same health benefits as fresh ones.
Frequently Asked Questions (FAQs)
Can you eat grilled fish sticks?
Of course, you can eat grilled fish sticks. Most brands like Birds Eye Cod fish fingers are healthy for everyone.
Just make the crust a little crispier; it’ll change the test of the snack. Five frozen fish fingers of Birds Eye contain 180 calories.
Is shark meat used to make fish sticks?
Fish fingers are made of Shark meat in Australia under the name flake. If you buy fish and chips, they may contain shark meat.
It’s a general term for any shark species. The Australian Government has red-marked shark meat.
What are the popular fish fingers brands?
Brands like Jamie Oliver and Birds Eye are nutritionally sound brands. These brands’ fish fingers are a healthy choice.
Oven chips make it even tastier. Artificial flavoring is hardly found in their fish sticks.
Are fish fingers processed food?
The fish finger is a processed meal. It is generally available in the frozen food section of a super shop. You can eat fish fingers with tomato sauce. Cooking it with coconut oil adds a unique flavor.
Bottom Line
A fish finger is a quick option for busy people. It can be eaten even in pregnancy. Low-fat content makes it a better choice for weight loss. Fish ginger is a sustainable source of quality protein. Homemade fish sticks are generally high in protein.Hope that the analysis of are fish fingers healthy has provided you with a better vision of fish sticks. It’s a better quick meal than chicken nuggets. Consuming it regularly increases brain power. It’s a healthy option with less bad fats.
Frozen foods are always questioned for their health benefits. So the question is, are frozen vegetables healthy?
Eating frozen vegetables every day can be a staple for many people. This is because they are cheaper than fresh vegetables.
People want to know more about frozen vegetables disadvantages. This is because they are growing more and more health conscious. That is why people search their web browsers – are frozen vegetables healthy Reddit.
Frozen vegetables give you access to vegetables throughout the year. Even when fresh produce cannot.
That is why many think, do frozen vegetables have preservatives? Or, are frozen vegetables healthy for baby? Are frozen vegetables good for weight loss?
Read the article to find out the advantages and disadvantages of frozen vegetables.
Are Frozen Vegetables Healthy?
Frozen vegetables are, in fact, healthy. They consist of the same nutritional value as any fresh vegetable.
These frozen vegetables are frozen right after they harvest them. So, they might contain more nutrients than fresh ones.
When vegetables start to age, the vitamins and minerals start to get depleted as well. If vegetables are frozen at the right time, it delays the aging process.
So, these frozen vegetables are much more nutritious than fresh produce. And they can be fresher than the fresh vegetables that you may be buying. The same goes for frozen fruits.
In most cases, the frozen vegetable is the freshest when the harvesters choose them. And these vegetables are frozen right after the harvesters pick them.
This ensures that the nutritional value of the vegetables is intact for a longer period. And these veggies usually have to travel for weeks before they arrive at stores.
Nutritional Value of Frozen Vegetables
The nutritional value of frozen vegetables remains intact. This is because these veggies are frozen right after the harvesters harvest these veggies.
The phytochemical content remains intact if you blanch and freeze vegetables. They confirmed it with a study. But, studies also show that doing this may affect the nutrients of some vegetables.
A study shows that frozen broccoli had higher riboflavin compared to fresh broccoli. But, frozen peas had a low vitamin content compared to fresh peas.
Besides, spinach, carrots, and frozen pea had low beta carotene content. But, there was not any difference between fresh and frozen spinach and green beans.
Increasing and Decreasing Nutritional Value
A study shows that uncooked, frozen kale has more antioxidants than fresh kale does. So, freezing vegetables can sometimes increase the vegetables’ antioxidant content.
But, if you were to blanch vegetables, it might lead to a reduction of heat-sensitive nutrients significantly of the vegetables, which include thiamine and vitamin C.
According to a review, certain vegetables’ vitamin C content could reduce by 10 percent to 80 percent while the freezing and blanching process can also lead to the loss of nutrients on an average of about 50 percent.
However, microwaving, boiling, and stir-frying can lead to the loss of nutrients. Even in fresh vegetables or canned vegetables.
Problems with Frozen Vegetables
The problems with frozen vegetables exist in the added preservatives and additives. That is why check the labels of ingredients carefully when you select your frozen vegetables.
Usually, frozen vegetables do not have any added preservatives or additives. Some might contain added salt or sugar. As it is the same with most frozen food and frozen fruit.
They might combine frozen produce with seasoning mixes or sauces that are premade.
This will add some flavor to your veggies. But, also increase the sodium, calorie, or fat content of your frozen veg.
For Weight Loss
These kinds of frozen vegetables with additives are not good for losing weight. That is if that is what you are trying to do.
If you are looking to lose weight with frozen veggies, avoid these kinds of frozen vegetables. Avoid the ones that have a topping that is high in calories, such as gravy, cheese sauce, or garlic butter.
For High Blood Pressure Patients
Besides, eating frozen vegetables with additives high in sodium is not a good idea. And, it is worse for people with high blood pressure.
So, you have to check the ingredients lists when you are shopping for frozen veggies. And, avoid anything with added salt.
Studies show that consuming less sodium will help decrease the levels of your blood pressure. This is specially correct for those who have high blood pressure.
Advantages of Frozen Vegetables
You can prepare frozen veggies with very little effort. This makes it quicker and more convenient for you than fresh veggies.
Frozen vegetables are also cheaper than most fresh vegetables and have a long shelf life. So, this helps you get the most value for your money.
Other than that, frozen vegetables are available year-round. So, you can enjoy most vegetables in any season.
If you add frozen veggies to your diet, you can increase the intake of essential nutrients. The nutrients are minerals, vitamins, fiber, and antioxidants. And, the benefits that these nutrients have are countless.
Studies show that by eating more vegetables, you may as well be lowering your risks of conditions. The conditions are heart disease, type 2 diabetes, cancer, obesity, and more.
Why Get Frozen Vegetables?
When the season of winter nears, fresh vegetables are expensive in most parts of the country. That is when people opt for frozen or canned vegetables.
Most canned veggies lose some of their nutrients because of the preservation process. Except for canned vegetables like pumpkin and tomatoes.
But, frozen vegetables are sometimes more nutritious than most fresh vegetables. Even Gene Lester, Ph.D., says so.
Blanching can take away some of the water-soluble nutrients. These nutrients are B vitamins and vitamin C as well. But, the flash freeze process locks the impactful nutrients of the veggies.
Frozen vegetables are much more nutritious than their fresh counterpart. This is the case with most vegetables.
Conclusion
Are frozen vegetables healthy? Yes, they are absolutely healthy. They are frozen right after they harvest them.
This makes sure all the nutrients are intact and cheaper than fresh vegetables. And sometimes, more nutritious than their fresh veggie counterparts.
You cannot even find fresh food like green beans, fresh spinach, and green peas on the market at all times. It is better to choose your frozen produce such as frozen cauliflower, frozen corn etc.
Healthy eating is essential. So, just make sure that you read the ingredients labels before you buy any of the vegetables. This is because some of them might have added preservatives and additives.
I have a few thank-yous to toss out there for this recipe. First of all, a thank-you to Michelle of Lucky Taste Buds for masterminding the Peanut Butter Jelly Banana Bread recipe that I changed only slightly (I added vanilla and cinnamon, used half the amount of sweetener, and opted for unsweetened varieties of both vanilla almond milk and applesauce). More on the magnificent bread in a bit.
I must also – belatedly – thank Elina of Healthy and Sane for hosting a giveaway for NuNaturals Stevia products a while back. I was one of the lucky winners, and have been experimenting with the company’s NuStevia Sweetener Stevia Baking Blend in a variety of baked goods and desserts.
My take on this 100% natural, low-calorie (15 per Tbsp), preservative- and artificial sweetener-free sugar substitute is as follows:
My first choice of sweetener will always be of the non-refined variety (date sugar, pure maple syrup, honey, agave nectar, etc.).
Just as I do with all forms of sugar, I use conservative amounts of the Stevia Baking Blend in my baked goods… all sweeteners are best consumed in moderation!
Even though there is some controversy surrounding the nutritional profile of Stevia, I would much sooner consume it than any of the artificial sweeteners on market shelves.
Although it has a slightly distinctive flavor when tasted straight from the container, the Stevia Baking Blend melds right into batters once baked.
If you’re looking for a low-calorie, all-natural sugar substitute, give this product a try!
I typically freeze half of whatever batch of baked goods I’ve most recently made, but something tells me this loaf won’t get the chance to see the inside of our freezer. In fact, I bet it won’t even last a week in the fridge.
Name
PB&J Banana Bread
Cuisine
American
Prep Time
15 minutes
Cooking Time
50-60 minutes
Total Time
1 hour and 15 minutes
Servings
10
Yield
1 loaf
Ingredients
2-3 ripe bananas, mashed
1/3 cup creamy peanut butter
1/3 cup jelly or jam (strawberry, raspberry, or grape work well)
1/2 cup granulated sugar
1 egg
1 teaspoon vanilla extract
1 teaspoon baking soda
Pinch of salt
1 1/2 cups all-purpose flour
Instructions
1. Preheat Your Oven
Preheat your oven to 350°F (175°C) and grease a 9×5-inch loaf pan. This will ensure your PB&J Banana Bread doesn’t stick to the pan.
2. Mash Those Bananas
In a large mixing bowl, peel and mash the ripe bananas. The riper they are, the sweeter your bread will be.
Add the creamy peanut butter to the mashed bananas and mix them together until they are well combined. This step adds a delightful nutty flavor and creaminess to the bread.
4. Add Sugar, Egg, and Vanilla
Stir in the granulated sugar, egg, and vanilla extract. Continue mixing until everything is thoroughly incorporated.
5. Sift and Mix the Dry Ingredients
In a separate bowl, sift together the all-purpose flour, baking soda, and a pinch of salt. Gradually add the dry ingredients to the banana mixture, stirring until you have a smooth batter.
6. Layer with Jelly
Pour half of the banana bread batter into the greased loaf pan. Then, dollop half of the jelly or jam over the batter. Swirl it gently with a knife to create a marbled effect.
7. Repeat the Layers
Add the remaining banana bread batter on top of the jelly layer and then repeat with the remaining jelly or jam, creating a second layer of swirls.
8. Bake to Perfection
Place the loaf pan in the preheated oven and bake for approximately 50-60 minutes or until a toothpick inserted into the center comes out clean. The baking time may vary slightly, so keep an eye on it.
9. Cool and Slice
Once your PB&J Banana Bread is done baking, allow it to cool in the pan for about 15 minutes. Then, transfer it to a wire rack to cool completely.
Indulge in the irresistible flavors of childhood with a grown-up twist in this PB&J Banana Bread recipe. Whether served warm with a dollop of extra peanut butter or simply enjoyed on its own, this bread will quickly become a household favorite. Share it with friends and family or savor it as a personal treat; either way, you’re in for a delightful, nostalgia-filled experience. Enjoy!
Are edamame healthy? Both fresh and frozen edamame is great for your health. The difference between edamame vs. soybeans is that edamame is the soybean that is immature and still in the pod.
You can call edamame the powerhouse of nutrition. And you can use these small green soybeans on almost anything, such as stir fries, rice dishes, or soups, to make your own edamame recipes.
Plus, you can eat freeze-dried edamame on any occasion. Just keep them in a zip-lock bag and munch on them as you please.
But, how much edamame is too much? Is edamame a vegetable or protein? What are the edamame benefits for skin? And, what are the edamame side effects? Keep reading to learn the answers to these questions.
What Is Edamame?
Shelled edamame is immature soybeans. Sometimes, it is called vegetable-type soybeans.
They are different in color from soybeans and are green. In contrast, soybeans are usually beige, tan, or light brown in color.
Calories of Edamame
One cup or 160 grams of cooked edamame can contain up to 224 calories. This comprises about 7 percent to 11 percent of the calorie intake that is recommended daily for adults.
Edamame Nutrition Data
The edamame beans are high in various minerals, vitamins, and fiber. One cooked cup of edamame’s nutritional value is down below.
224 calories
113 grams of water
37% protein of the Daily Value
13.8 grams of carbohydrates
3.38 grams of sugar
20% iron of the Daily Value
26% phosphorus of the Daily Value
115% folate of the Daily Value
20% thiamine of the Daily Value
27% copper of the Daily Value
12.1 grams of total lipid
8 grams of fiber
10% calcium of the Daily Value
25% manganese of the Daily Value
19% potassium of the Daily Value
56% vitamin K1 of the Daily Value
14% riboflavin of the Daily Value
Edamame has more folate and vitamin K1 than soybeans that are mature. So, the nutritional value of edamame is quite beneficial to our health.
Health Benefits of Edamame
Cooked edamame is very nutritious. So, the health benefits of edamame are vast. Here are some of the ways edamame is beneficial to us.
Lowers Cholesterol
Because of observational studies, we know that higher levels of cholesterol may impact our hearts and cause certain heart diseases.
In one review, people eating 25 grams of various soy proteins on average every day had a decrease in their LDL cholesterol by approximately 3 percent to 4 percent. And LDL cholesterol is the bad cholesterol that we want to avoid.
It is unclear if these changes in the levels of cholesterol can mean lesser risks of heart disease.
However, the FDA or the Food and Drug Administration confirms that soy protein and soy products can prevent heart disease.
Additionally, edamame has a high content of vitamin K, fiber, and antioxidants, which might lower the risks of cardiovascular disease as well as improve the profile of blood lipid.
Promotes the Healthy Regulation of Blood Sugar
People who eat a lot of carbs that are easily digested, like sugar, regularly are at a higher risk of various chronic diseases.
That is because a diet that is high in carbohydrates that are rapidly digested can lead to a high post-meal sugar level as well as poor regulation of blood sugar, which can make the risk of conditions such as type 2 diabetes higher.
Soy products like shelled edamame do not raise the levels of blood sugar, just like most other beans. It is low in carbohydrates as well. This can make edamame good for people who have diabetes.
Protein Content
For good health, it is imperative that you get enough protein. People who eat foods that are high in animal protein rarely, such as vegans, will need to pay more attention to their diet.
The concern for these people is that most plant foods contain lower amounts of protein content. But, there may be some exceptions.
For example, one of the best sources of plant-based protein is beans. In fact, soy intake is what a lot of vegetarians and vegans depend on.
There are about 18.4g of protein in a cup of edamame that is cooked. And eating soy foods provides us with the nine essential amino acids that our body needs. So, to get those essential amino acids, you should start eating edamame beans.
Reduces the Risk of Developing Breast Cancer
Soybeans are rich in isoflavones, which have many health benefits. These plant compounds can mirror a sex hormone known as estrogen as well as weakly bind to estrogen receptors.
Since people think that estrogen can promote cancers like breast cancer, some think that if you eat a lot of soy foods as well as isoflavones, you may be at risk.
A lot of observational studies found that consuming soy products, soy isoflavones, or soy based foods can increase the risk of breast cancer.
However, similar studies on Asian people who consume a lot of soy protein and soy foods show that they are at a lower breast cancer risk. So, by eating edamame, you can expect to lead a healthier life.
Reduces Menopausal Symptoms
When a person’s menstruation ends, they enter the menopause stage. This stage often comes with symptoms such as mood swings, sweating, and hot flashes.
Studies show that isoflavones and soy products might decrease these symptoms of menopause. But, this is not the case for all women.
Women need the correct kinds of gut bacteria to reap such benefits. Certain bacteria can convert isoflavones right into equol.
Equol is a component that is responsible for most of the benefits of health that comes with soybeans. People who have these gut bacteria are known as equol producers.
In Asia, equol producers are more common than in Western countries.
Reduces Prostate Cancer Risk
Among the benefits of edamame, lowering the risk of developing prostate cancer, which is a very common cancer in men, is a bonus.
About 13 men in every hundred men in the U.S. have the ability to develop this cancer at least once in their lifetime.
Studies show that soy protein and soy products, like edamame, can protect men against prostate cancer. Many observational studies indicate the same.
Reduces Bone Loss
Bone loss or osteoporosis can make bones fragile and brittle as well as increase the risk of the bones breaking. Older people commonly face this condition.
Some studies show that if you consume enough soy products and isoflavones, it may lower the chances of developing osteoporosis both in postmenstrual women and menopausal women.
Frozen shelled edamame also has a high content of isoflavones, which is good for your bones. However, wellness professionals need to do more research on this.
Final Words
Are edamame healthy? Of course, they are healthy. Eating edamame beans can have multiple positive effects on your body.
A high intake of soy protein like edamame can benefit you with lower chances of different cancers and cardiovascular disease.
So, eat edamame from either sushi restaurants or from the frozen vegetable section of any supermarket unless you have a soy allergy.
Are enchiladas healthy? They can be if you choose healthy ingredients.
Some of us love spicy Mexican food. But, when we eat something, we should always determine how it affects our body.
So, is traditional Mexican food healthy, or is Mexican food unhealthy? How about enchiladas? Are enchiladas healthy? And while we are on that topic, are chicken enchiladas healthy?
A lot of you have come to this article while trying to search for are enchiladas healthy, Reddit? There are healthy enchiladas, beef, or otherwise, such as healthy white chicken enchiladas.
However, it is best to make enchiladas at home as most commercial enchiladas and enchilada sauce are high in calories, sodium, and saturated fat while lacking in the most beneficial nutrients such as minerals and vitamins.
Read the rest of the article to know, are enchiladas healthy or unhealthy?
Enchilada’s Nutritional Value
Commercial enchiladas and enchilada sauce still have some nutritional benefits. Let us see if commercially prepared healthy cheese enchiladas with beef have those benefits or not.
323 calories
18 grams of fat
9 grams of saturated fat
30 grams of carbohydrates
12 grams of protein
0 grams of fiber
1319 milligrams of sodium
0.4 milligrams of riboflavin
228 milligrams of calcium
1135IU of vitamin A
0.5 milligrams of copper
0.6 milligrams of manganese
As you can see, in a commercially made enchilada and enchilada sauce, there is plenty of calories, sodium, fat, and saturated fat, which is not healthy.
But, you can opt for a more healthy, homemade version yourself, which will be beneficial to your body.
Enchilada’s Health Benefits
Even with all the unhealthy elements of commercially made healthy chicken enchiladas and enchilada sauce, there are certain health benefits to them. Let us explore what those benefits are.
Minerals and Vitamins
Enchilada and enchilada sauce have quite a bit of healthy minerals and vitamins that can be very beneficial to your health.
According to Harvard Health Publishing, “To maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system, your body requires a steady supply of many different raw materials—both macronutrients and micronutrients.”
Calcium Content
You can find about one-fifth of the calcium that you want in your body in one day by eating enchiladas.
Calcium is very important for our bodies as it maintains and builds healthy bones by strengthening, lengthening as well as slowing all sorts of age-related losses.
In addition, calcium helps your body’s muscles contract, including the beating of your heart. It can even help in clotting blood as well as nerve function.
Manganese Content
The manganese content on healthy chicken enchiladas and enchilada sauce, vegetarian or not, is in large amounts. As enzymatic functions need to happen in your body, manganese can help with those.
Manganese can help with enzymatic functions such as bone formation as well as making your energy from the food you eat.
Copper Content
Healthy chicken enchiladas and enchilada sauce are rich in copper. It is known as a trace mineral. This trace mineral can help your body to make hemoglobin and even work as an enzyme.
Copper can help in producing the energy in the cells of your body as well as developing connective tissue.
According to Harvard Health Publishing, “The results show that adequate intakes of vitamin K, vitamin A, magnesium, zinc, and copper were associated with a lower risk of death from cardiovascular disease—but only if they came from food and not supplements.”
Riboflavin Content
Healthy chicken enchiladas with green sauce are rich in riboflavin content. This can help in producing energy in the cells of your body.
Riboflavin can also help in turning the amino acids in your body into niacin. This niacin is essential to prevent plaque accumulation in your arteries as well as to enable the body to use your body’s insulin more efficiently.
What this does is helps your blood sugar levels to stay at the desired levels.
What Tortillas Should You Use
Now that you know that healthy chicken enchiladas and red enchilada sauce can be healthy, you should learn how to make one as healthy as you would like.
Because you are making your enchiladas yourself, you will have the option to choose what kind of tortillas you can use. So, you should choose wisely.
Here are some of the healthy options that you can choose from:
Siete tortillas
Gluten-free tortillas
Corn tortillas
Flour tortillas
What You Should Put in Your Enchiladas
You can put so many things in your healthy chicken enchilada that it is like a blank canvas. There are a lot of ingredients that you can put in your healthy chicken enchiladas, such as chicken, beans, rice, beef, sweet potatoes, corn, and more.
What I would suggest for making simple and healthy chicken enchiladas is shredded chicken that you can cook over your stove. You can also use rotisserie chicken if you want. This will be your source of protein.
For fiber, you should add black beans to your enchiladas. And, for flavor, you can add green chilis.
Healthy Chicken Enchiladas Recipe
Now that you have your ingredients, all that there is left to do is to make the healthy chicken enchiladas that are healthy for you.
I will now guide you step by step to prepare your enchiladas.
Step 1: Cooking the Chicken
The chicken is a big part of where you would get the flavor of your chicken enchiladas. So, you may not want to go wrong here.
To start with your chicken, you want to season your chicken on all sides and use a skillet or saute pan to cook your chicken over medium heat.
You want to cook that chicken for about six to seven minutes on both sides. After that, you can bring your chicken off of the heat. Then, shred your chicken after it has cooled off.
Step 2: Making the Filling
Now cook your garlic and diced onion until they look translucent. After that, you can add in the rest of the ingredients of the filling, which include your shredded chicken for your healthy chicken enchiladas.
Step 3: Filling and Topping Your Tortillas
Firstly, you need to make your corn tortillas pliable. To do that, you can just warm them in your microwave.
Now is the time when you fill those tortillas with the mixture of chicken that you made earlier and roll up the corn tortillas, placing them in any casserole dish container that you have that contains the enchilada sauce. Remember to keep the side where the seam is down.
Then, you can fill your corn tortilla with the filling and roll it, placing it in a casserole pan. Again, the seam side needs to be down.
Now, you can top that with cheese and enchilada sauce. Do not go for sour cream, as sour cream can be unhealthy. But, you can use tomato sauce as well as chili powder.
Step 4: Baking
Now, you can go ahead and bake your healthy chicken enchiladas for fifteen minutes at about 350 degrees F. You can take them out when you see the sides bubbling.
Final Words
Are enchiladas healthy or unhealthy? Well, they can be if you choose the ingredients carefully yourself and make your own.
Commercial enchiladas are very high in sodium, saturated fat, calories, and fat. So, even though they have some health benefits, they can be quite unhealthy to eat.
That is why you should eat enchiladas that you make yourself at home. They are really easy to make and tasty to eat.
This is my way of boycotting the lingering winter temperatures.
Maybe… just maybe… we can entice the spring weather to descend by relishing in light tropical meals?
Hey, it’s worth a shot.
The flavors in this salad are potent enough to at least mentally transport you to a sun-drenched beach, where your agenda for the day is comprised purely of lounging in a hammock with a good book.
Have you ever tried toasted coconut? It is a gustatory sensation! The rich coconut flavor is enhanced by lightly toasting the flakes, after which they become crisp and delightful.
Vibrantly sweet mango and creamy avocado round out the tropical flavor profile, and a lime vinaigrette provides the perfect finishing touch.
I’ve already made this salad twice, and that’s saying a lot considering I don’t often make a meal more than once; especially not in the same week.
Mango Avocado & Toasted Coconut Salad with Lime Vinaigrette
Cuisine:
Fusion
Prep Time:
15 minutes
Cooking Time:
3 minutes (toasting coconut)
Total Time:
18 minutes
Servings:
4 servings
Yield:
4 cups of salad
Ingredients
1/4 cup unsweetened coconut flakes
1 Tbsp extra virgin olive oil
2 tsp agave nectar
zest from 1/2 lime
1/2 lime, juiced
Kosher salt
freshly ground black pepper
4 cups mixed greens, washed and dried, preferably organic
1 ripe but not overly soft mango, peeled and diced (I used a champagne mango, but red blush would work as well)
1/2 ripe but firm avocado, peeled and diced
Directions
Heat a small skillet over medium high heat. Add in the flaked coconut and stir until golden brown and fragrant, about 3-5 minutes. Let cool.
In a small bowl, whisk together the olive oil, agave nectar, lime zest, and lime juice until emulsified. Season to taste with salt and pepper.
Toss the greens with the vinaigrette. Gently toss in the diced mango and avocado. Garnish with toasted coconut.
Estimated Nutrition Per Serving
Calories: 235 kcal
Total Fat: 18g
Saturated Fat: 6g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 5mg
Total Carbohydrates: 21g
Dietary Fiber: 6g
Sugars: 13g
Protein: 2g
Please note that these nutritional values are approximate and can vary based on factors such as the specific ingredients used and portion sizes. It’s always a good idea to consult with a nutritionist or use a reliable nutrition calculator for precise values, especially if you have specific dietary requirements or restrictions. Enjoy your salad!
