Easy Superfood Recipe

I love to cook, read cooking magazines/books and each week I look forward to our local paper's Food Section. Lately, though, my culinary interests have regressed--to baby and toddler food.

Our daughter (9 months) is transitioning from baby food to people food, and I'm determined to NOT become a short order cook. So now I'm looking for food we can all enjoy and I'm looking at food a whole new way.

One recipe that is already a success is an edamame (soybean) puree. Think hummus like consistency but mellower and super healthy, because soybeans are a source of complete protein. This is important.

A complete protein contains all nine essential amino acids. While eggs and meat are also complete proteins, there are very few (soybeans may be the only one) vegetable based complete proteins. Edamame is one of them. Based on scientific studies, soy protein is considered, from a protein quality standpoint, to be of equal quality to meat. Egg whites are considered superior.

Soy has also been shown to reduce the risk of colon cancer and other cancers. On the downside there has been controversy surrounding soy and its potential estrogen like qualities--meaning that women with current or past breast cancer should be aware of potential risks associated with soy products. The research is not conclusive and there continues to be disagreement about the risks.

From a nutrition standpoint, a 1/2 cup of green cooked soybeans contain about 130 calories, 6 grams of fat, 11 grams of protein and 4 grams of fiber. Other good stuff includes 13% RDA calcium, 14% potassium, 14% phosphorus, 25% folate. Soybeans are also rich in iron and vitamin E.

So what's the RECIPE? Pureed Edamame

Ingredients
2C soybeans -- frozen or fresh (You can buy the beans in the frozen section.)
2/3C to 1C water
Salt and pepper to taste
Optional "mix-ins"

If you want to keep it super basic simply prepare the frozen beans according to the package directions and puree in a food processor adding the water slowly to arrive at a desirable consistency--thicker than hummus. If using fresh beans, steam for 20 minutes and then puree in food processor (blender works fine).

For a sweeter and creamier flavor:
Add 1/4 to 1/2C vanilla or plain yogurt
add the yogurt first and then the water to get the consistency you desire

For a more savory flavor (OUR FAVORITE!!)
add 1/4C Trader Joe's sweet red pepper spread
add approx 2 oz of a creamy, strong flavored cheese (I used 3 triangles of the laughing cow cheese--delicious).
add water

You can add anything to this puree to make a very healthy and yummy dip or spread for pita, chicken, veggies etc.

2 Tablespoons have approx 30 calories and 1 gram protein.