e is for edamame

Alrighty day TWO. Going to break down letters E, F, G & H.

Let’s get right to it.

E is for…

Edamame “Edamame are a very good source of high-quality carbohydrates and lean protein, which makes them a good food to enjoy if you are trying to lose weight or if you are at risk of cardiovascular disease or type 2 diabetes. Edamame are also rich in omega-3 fatty acids and folate, nutrients that help protect against arthritis and memory loss, moderate mood, and maintain healthy eyes, skin, and hair.” Edamame was one of the first things I actually tried, liked and would snack on when out at a Chinese restaurant with family or friends. I HATE that I was a picky eater for so long, but oh welp, I have grown. Usually always have some in the freezer, such an easy snack or appetizer for any meal! Simple w/ some salt or some crushed red pepper & garlic.

Eggplant -“Like other non-starchy vegetables, eggplant is low in calories and has a high water and fiber content. There are different types of eggplants, but most have a deep purple-black color that comes from anthocyanins, antioxidants with anti-inflammatory properties that may help prevent arthritis and memory loss.” Not a huge eggplant fan, but it is such a better option if I am going to start straying from meat. Need to try it a different way maybe? Thinking its that damn texture issue of mine again.

Eggs -“Eggs are an excellent source of protein, as well as multiple B vitamins and selenium. Eggs also provide biotin, another B vitamin essential for hair growth. The egg yolk is one of the few food sources of vitamin D; however, it is the part that contains all the egg’s fat, dietary cholesterol, and the bulk of its calories.” I honestly did not really like eggs as a kid, loved a good over easy egg-white though. SO many different ways to make eggs. We use them A LOT over here. pro-tip : always add some oregano to your scrambled eggs!

Escarole -“Escarole is a leafy green vegetable that can be used in salads or eaten as a side dish. Escarole is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. It is also a very good source of vitamin K, which may prevent bone fractures.” Have never had escarole, but intrigued to give it a try. So many benefits! May add a recipe or two with escarole in it.

Extracts -“Extracts, such as vanilla, almond, maple, and mint, are great choices for adding calorie-free flavor to foods.Try them mixed in oatmeal, plain nonfat yogurt, low-calorie smoothies, or any other dish you want to add flavor to without the calorie cost.” Totally had NO idea you could use these just as is and not in baking. Which is for sure a little naive but oh well. Totally going to try and DIY some extracts!

F is for…

Fat-free Yogurt -“Fat-free yogurt is an excellent source of protein and calcium, nutrients that play an important role in weight loss and help reduce the risk of hypertension, type 2 diabetes, tooth decay, and PMS symptoms.It is also a good source of riboflavin, a B vitamin helpful for cataract prevention, and zinc, a mineral involved in preventing and treating macular degeneration.” LOVE me some yogurt, granola, fruit bowl. Also a really good substitute for some recipes. Such a versatile ingredient! And although there are some good health benefits, it is one to be careful with and use in moderation like most things!

Figs -“Figs can be found fresh or dried. Both types are good sources of soluble fiber, which helps to lower cholesterol and promote regularity. If you have type 2 diabetes or are trying to lose weight, it is best to limit your intake of dried figs and other dried fruit because of the higher sugar and calorie concentration compared with that found in fresh fruit. Dried figs may also contain added sulfites, a possible migraine trigger, and they may be dusted with wheat flour to prevent stickiness, so check package labels carefully.” Ugh, yet another I have never tried. I do try to stay away from dried fruits as they do have added sulfites most times, but this one I shall have to try soon too! How close to a kiwi? or grapefruit are figs?? or totally not even close to either?

Flounder -“Flounder (also called fluke) is a mild-flavored, white-fleshed fish and is a terrific, low-calorie source of lean protein. Protein found in flounder can also help moderate your mood by slowing the absorption of carbohydrates and keeping blood-sugar levels stable. To maintain the health benefits of flounder, bake, grill, or roast the fish rather than frying it.” I totally would still prefer it fried though lol. I think I have tried flounder only once a while back, would love to again! Maybe even give it a try in the kitchen. Fish is so delicate though it makes me nervous.

Flour, Whole-Wheat -“Whole-wheat flour contains the nutrient-rich outer bran and inner germ of grains that are stripped away when wheat is milled to make refined white flour (also called enriched wheat flour and all-purpose flour). With the bran and germ retained, whole-wheat flour is rich in fiber, vitamins, minerals, and other phytonutrients. Look for whole-wheat flours in bread products, and use whole-wheat flour when baking at home.” Always what I try to grab! Need to do some more baking…I totally don’t do enough.

G is for…

Garlic -“Garlic contains allicin, a naturally occurring antioxidant that may help improve heart health. Compounds in garlic also act as powerful antioxidants. There is some evidence that garlic may lower blood pressure and LDL-cholesterol levels — as well as decrease levels of homocysteine — a by-product of protein breakdown that causes inflammation and damages blood vessels.” I LOVE GARLIC! I use it a lot when I cook lemme tell you haha. If you follow along on my Instagram account you KNOW! So many fun tips & tricks so go give it a follow (;

Ginger -“Ginger is a spice that has been shown to have an anti-inflammatory effect in the body, which can help prevent and manage arthritis. Some studies have also shown ginger to be an effective solution for nausea. Ginger can be found fresh in the produce section and ground, and it is commonly used in Asian cooking and baked goods. Ground ginger has a very different flavor than fresh ginger and is typically not a good substitute for fresh in recipes.” Ginger is something else I always have stocked. Both in ground form and whole form. It is great just in some hot water with lemon, or in a variety of recipes. For sure start adding this baby into your routine!

Grapefruit -“Grapefruit is a citrus fruit with a high water content and a good amount of fiber. All grapefruits are a good source of vitamin C, and red and pink grapefruits also offer up a high dose of beta-carotene. Vitamin C and beta-carotene are antioxidants found in many fruits that help prevent arthritis, cataracts, and macular degeneration as well as help maintain healthy hair and skin.” I have ALWAYS been told to start the day with half of a grapefruit. I did for the first time try one a couple of weeks ago live on my account. Ehh….the flavor is pretty damn good but to actually take a bite of it crosses over into that texture issue for me haha . I can dig fresh grapefruit juice though.

Green Beans -“Like other non-starchy vegetables, green beans are low in calories and have a high water and fiber content. Green beans are a good source of quercetin, an anti-inflammatory antioxidant that research suggests may help prevent arthritis and memory loss, and lutein and zeaxanthin, a pair of antioxidants that may help protect against cataracts and macular degeneration.” Ehh..not a huge green beans fan but Jared loves them. Something we have very rarely. Not my thing at thanksgiving either … lol

Ground Flaxseed -“Flaxseeds are dark amber-brown seeds that are a terrific source of heart-healthy omega-3 fatty acids and soluble fiber, nutrients that can improve cardiovascular health and mood, manage type 2 diabetes, prevent and manage arthritis, and maintain healthy eyes and skin.Omega-3’s may even reduce the frequency and severity of migraines.” Yet another staple I try to always have in the pantry! So many benefits and easy to add into smoothies or other baked goods.

H is for…

Halibut -“Halibut is a firm, white-fleshed fish and is a terrific, low-calorie source of lean protein, making it a great food to enjoy for weight loss or if you are at risk of cardiovascular disease or type 2 diabetes.Protein found in halibut can also help moderate your mood by slowing the absorption of carbohydrates and keeping blood-sugar levels stable” Another yummy white, lean fish that I do enjoy but have yet to master in the kitchen. Will be sure to add some halibut recipes to the site!

Hazelnuts -“Hazelnuts are a good source of monounsaturated fat, a healthy fat that can improve cardiovascular health and help to manage type 2 diabetes. They are also rich in vitamin E, an antioxidant that may prevent cataracts and macular degeneration as well as maintain healthy skin. Like other nuts, hazelnuts should be eaten in moderation since they’re calorie-dense.” I do love the flavor of hazelnuts but have never worked with them whole. I think I really need to get me a nutcracker and start experimenting here!

Horseradish Root-“Horseradish is a root vegetable that has a bitter, spicy flavor when grated. It is a very good source of quercetin, which has anti-inflammatory properties that may help with arthritis and age-related memory loss. Horseradish is commonly sold jarred, grated, and mixed with vinegar or beet juice and used as a condiment on beef or fish.” Another spice I like to have ground in the pantry often, but not always. may give it a try on some of the next fish I prepare?

Hummus -“Hummus is a spread made from cooked, mashed chickpeas (garbanzo beans), olive oil, and some herbs and spices. Because its primary ingredient is chickpeas, hummus is packed with nutrients and can help reduce your risk of type 2 diabetes and heart disease; aid in weight management; and improve mood, memory, and PMS symptoms.” Haven’t ever really LOVED the taste of chickpeas and in turn hummus, however seasoned the right way and with some yummy pita chips, I can dig it.

Tomorrow will be I, J, K & L ! I am loving learning about some of these ingredients I have used for so long, and others that I am now even more inspired to try. I hope y’all are too! Don’t forget to stay tuned for the next 4 days of Joy Bauer’s alphabet food breakdown by yours truly, and visit the recipe page on my website for tons of new recipes! Here is Joy’s site…which is where I am getting this info from!

 Joy Bauer’s Food Info

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