edamame

The Health Benefits of Mukimame: What You Need to Know

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Introduction to Mukimame

Mukimame, also known as shelled edamame, is a type of green soybean harvested before they mature. These bright, sweet beans are a common feature in East Asian cuisine, particularly in Japan, China, and Korea. Besides being a delightful addition to many dishes, mukimame is also gaining recognition for its impressive nutritional profile and associated health benefits.

The Nutritional Power of Mukimame

Mukimame is a rich source of essential nutrients. It boasts a high protein content, making it an excellent choice for individuals following plant-based diets. It’s also packed with fiber, vitamins, and minerals.

Here’s a glance at the nutritional value of mukimame per 100g serving:

NutrientAmount
Calories122 kcal
Protein11.2 g
Total Fat5.2 g
Carbohydrates9.9 g
Dietary Fiber5.2 g
Vitamin K33 µg
Vitamin C6.9 mg
Calcium63 mg
Iron2.4 mg

Detailed Health Benefits of Mukimame

Supports Heart Health

Mukimame is low in unhealthy fats and contains no cholesterol, making it heart-friendly. It’s also rich in isoflavones, plant compounds that may help lower “bad” LDL cholesterol levels, thus reducing the risk of heart disease.

Aids in Weight Loss

High in protein and fiber, mukimame can make you feel satiated, curbing overeating and aiding in weight management. The high fiber content also helps regulate blood sugar levels, preventing spikes and crashes that can lead to cravings.

Promotes Digestive Health

The fiber in mukimame can help maintain a healthy digestive system by adding bulk to the stool and promoting regular bowel movements. This can help prevent constipation and other digestive issues.

Boosts Immune System

Mukimame is a good source of antioxidants and vitamins, such as Vitamin C, which can boost your immune system and protect against common illnesses and infections.

Other Health Benefits

Apart from the above, mukimame also provides other health benefits. It’s a good source of iron, which can help prevent anemia, and calcium, which is vital for bone health. The isoflavones in mukimame might also have beneficial effects on menopausal symptoms.

Studies Supporting Mukimame’s Health Benefits

Several scientific studies support the health benefits of mukimame. For instance, research published in The Journal of Nutrition found that soy isoflavones can help lower LDL cholesterol levels. Another study in the American Journal of Clinical Nutrition found that soy protein might help reduce menopausal symptoms.

Ways to Enjoy Mukimame

Adding mukimame to your diet can be as simple as enjoying them boiled with a pinch of salt. You can also add them to salads, stir-fries, and stews. Blending mukimame into a smoothie can add a protein boost to your drink.

In conclusion, mukimame is a nutritious and versatile food that can provide numerous health benefits. From heart health to immune support, incorporating mukimame into your diet is a tasty way to enhance your health.

Edamame is good for cholesterol as it is a rich source of protein that assists to reduce bad cholesterol ldl

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Edamame, a type of immature soybean, is a popular snack and appetizer found in many Asian cuisines. It is also a nutritious and healthy food option for those looking to lower their cholesterol levels. This is because edamame is a rich source of protein, which can help to reduce bad cholesterol (LDL) in the body.

Protein is an important nutrient that plays a vital role in many bodily functions. It is essential for building and repairing tissues, making enzymes and hormones, and maintaining healthy skin, hair, and nails. It is also important for maintaining a healthy weight and supporting a healthy metabolism.

One of the key benefits of edamame for cholesterol is its high protein content. Protein helps to reduce LDL cholesterol by inhibiting the absorption of cholesterol in the intestines. This, in turn, helps to lower the overall cholesterol levels in the body.

In addition to its protein content, edamame is also a good source of fiber, which can also help to lower cholesterol levels. Fiber works by binding to cholesterol in the intestines and carrying it out of the body, thereby reducing the amount of LDL cholesterol in the blood.

It is important to note that edamame is not a cure-all for high cholesterol. It should be consumed as part of a healthy and balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins. Regular physical activity and maintaining a healthy weight are also important factors in managing cholesterol levels.

In conclusion, edamame is a nutritious and tasty food option that can be included in a cholesterol-lowering diet. Its high protein and fiber content can help to reduce LDL cholesterol, making it a good choice for those looking to maintain healthy cholesterol levels.

Edamame with Garlic Herb Butter and Grated Parmesan Cheese

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A flavorful and satisfying snack or appetizer

Time to Prepare: 15 minutes

Servings: 4

Ingredients:

1 cup shelled edamame (fresh or frozen)
4 tablespoons unsalted butter, softened
2 cloves garlic, minced
1 tablespoon chopped fresh herbs (such as parsley, basil, or chives)
1/2 cup grated parmesan cheese
Instructions:

If using frozen edamame, cook according to package instructions. If using fresh edamame, bring a pot of salted water to a boil and cook the edamame for 3-4 minutes, or until tender.

In a small bowl, mix together the butter, garlic, and fresh herbs to make the garlic herb butter.

In a large bowl, toss the cooked edamame with the garlic herb butter until well coated.

Sprinkle the grated parmesan cheese over the edamame.

Serve immediately as a snack or appetizer.

Nutritional Benefits:

1 serving of this recipe (1/4 of the total recipe) contains approximately 190 calories, 15.2 grams of fat, 8.6 grams of protein, and 7.6 grams of carbohydrates.

One serving of this recipe provides 34% of the recommended daily value (DV) of fat, 17% of the DV of protein, and 2% of the DV of carbohydrates, based on a 2000 calorie diet.

This recipe is a flavorful and satisfying snack or appetizer that combines the protein and fiber of edamame with the rich and creamy flavor of garlic herb butter and parmesan cheese. The garlic herb butter adds a savory and aromatic flavor, while the parmesan cheese adds a sharp and salty taste. Just be mindful of the higher fat and calorie content due to the butter and parmesan cheese.

Edamame with BBQ Sauce and Grated Cheddar Cheese

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A savory and cheesy snack or appetizer

Time to Prepare: 15 minutes

Servings: 4

Ingredients:

1 cup shelled edamame (fresh or frozen)
1/2 cup BBQ sauce
1/2 cup grated cheddar cheese
Instructions:

If using frozen edamame, cook according to package instructions. If using fresh edamame, bring a pot of salted water to a boil and cook the edamame for 3-4 minutes, or until tender.

Preheat the oven to 400°F (200°C).

In a large bowl, toss the cooked edamame with the BBQ sauce until well coated.

Spread the BBQ sauce coated edamame onto a baking sheet.

Sprinkle the grated cheddar cheese over the edamame.

Bake in the preheated oven for 5-7 minutes, or until the cheese is melted and bubbly.

Serve immediately as a snack or appetizer.

Nutritional Benefits:

1 serving of this recipe (1/4 of the total recipe) contains approximately 183 calories, 8.6 grams of fat, 12.5 grams of protein, and 16.9 grams of carbohydrates.

One serving of this recipe provides 12% of the recommended daily value (DV) of fat, 25% of the DV of protein, and 3% of the DV of carbohydrates, based on a 2000 calorie diet.

This recipe is a savory and cheesy snack or appetizer that combines the protein and fiber of edamame with the flavor of BBQ sauce and cheddar cheese. The BBQ sauce adds a sweet and tangy flavor, while the cheddar cheese adds a rich and creamy texture. Just be mindful of the higher fat and calorie content due to the cheddar cheese.

Edamame with Spicy Garlic Sauce and Green Onions

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A spicy and flavorful snack or appetizer

Time to Prepare: 15 minutes

Servings: 4

Ingredients:

1 cup shelled edamame (fresh or frozen)
1/4 cup sriracha sauce
1/4 cup mayonnaise
1 tablespoon minced garlic
1/4 cup thinly sliced green onions
Instructions:

If using frozen edamame, cook according to package instructions. If using fresh edamame, bring a pot of salted water to a boil and cook the edamame for 3-4 minutes, or until tender.

In a small bowl, mix together the sriracha sauce, mayonnaise, and minced garlic to make the spicy garlic sauce.

In a large bowl, toss the cooked edamame with the spicy garlic sauce until well coated.

Sprinkle the sliced green onions over the edamame.

Serve immediately as a snack or appetizer.

Nutritional Benefits:

1 serving of this recipe (1/4 of the total recipe) contains approximately 186 calories, 14.2 grams of fat, 7.7 grams of protein, and 11.9 grams of carbohydrates.

One serving of this recipe provides 43% of the recommended daily value (DV) of fat, 16% of the DV of protein, and 3% of the DV of carbohydrates, based on a 2000 calorie diet.

This recipe is a spicy and flavorful snack or appetizer that combines the protein and fiber of edamame with the bold flavor of spicy garlic sauce and green onions. The spicy garlic sauce adds a savory and slightly spicy taste, while the green onions add a fresh and slightly mild flavor. Just be mindful of the higher fat and calorie content due to the mayonnaise.

Edamame with Soy Ginger Dressing and Chopped Cilantro

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A refreshing and flavorful snack or appetizer

Time to Prepare: 15 minutes

Servings: 4

Ingredients:

1 cup shelled edamame (fresh or frozen)
1/4 cup soy sauce
2 tablespoons rice vinegar
1 tablespoon grated ginger
1/4 cup chopped cilantro
Instructions:

If using frozen edamame, cook according to package instructions. If using fresh edamame, bring a pot of salted water to a boil and cook the edamame for 3-4 minutes, or until tender.

In a small bowl, mix together the soy sauce, rice vinegar, and grated ginger to make the soy ginger dressing.

In a large bowl, toss the cooked edamame with the soy ginger dressing until well coated.

Sprinkle the chopped cilantro over the edamame.

Serve immediately as a snack or appetizer.

Nutritional Benefits:

1 serving of this recipe (1/4 of the total recipe) contains approximately 93 calories, 2.1 grams of fat, 8.3 grams of protein, and 11.6 grams of carbohydrates.

One serving of this recipe provides 3% of the recommended daily value (DV) of fat, 17% of the DV of protein, and 3% of the DV of carbohydrates, based on a 2000 calorie diet.

This recipe is a refreshing and flavorful snack or appetizer that combines the protein and fiber of edamame with the bold flavor of soy ginger dressing and chopped cilantro. The soy ginger dressing adds a savory and slightly sweet taste, while the cilantro adds a bright and fresh touch. This recipe is relatively low in calories and fat, making it a healthy choice.

Edamame with Curry Mayo and Mango Chutney

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A flavorful and unique snack or appetizer

Time to Prepare: 15 minutes

Servings: 4

Ingredients:

1 cup shelled edamame (fresh or frozen)
1/2 cup mayonnaise
1 tablespoon curry powder
1/4 cup mango chutney
Instructions:

If using frozen edamame, cook according to package instructions. If using fresh edamame, bring a pot of salted water to a boil and cook the edamame for 3-4 minutes, or until tender.

In a small bowl, mix together the mayonnaise and curry powder to make the curry mayo.

In a large bowl, toss the cooked edamame with the curry mayo until well coated.

Top the edamame with the mango chutney.

Serve immediately as a snack or appetizer.

Nutritional Benefits:

1 serving of this recipe (1/4 of the total recipe) contains approximately 186 calories, 14.2 grams of fat, 7.7 grams of protein, and 11.9 grams of carbohydrates.

One serving of this recipe provides 43% of the recommended daily value (DV) of fat, 16% of the DV of protein, and 3% of the DV of carbohydrates, based on a 2000 calorie diet.

This recipe is a tasty and unique snack or appetizer that combines the protein and fiber of edamame with the flavor of curry mayo and mango chutney. The curry mayo adds a spicy and creamy flavor, while the mango chutney adds a sweet and tangy touch. Just be mindful of the higher fat and calorie content due to the mayonnaise.

Edamame with Peanut Satay Sauce and Chopped Peanuts

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A flavorful and satisfying snack or appetizer

Time to Prepare: 15 minutes

Servings: 4

Ingredients:

1 cup shelled edamame (fresh or frozen)
1/2 cup peanut butter
1/4 cup coconut milk
1 tablespoon soy sauce
1 teaspoon curry powder
1/4 cup chopped peanuts
Instructions:

If using frozen edamame, cook according to package instructions. If using fresh edamame, bring a pot of salted water to a boil and cook the edamame for 3-4 minutes, or until tender.

In a small saucepan, mix together the peanut butter, coconut milk, soy sauce, and curry powder. Heat over medium heat, stirring constantly, until the sauce is smooth and well combined.

In a large bowl, toss the cooked edamame with the peanut satay sauce until well coated.

Sprinkle the chopped peanuts over the edamame.

Serve immediately as a snack or appetizer.

Nutritional Benefits:

1 serving of this recipe (1/4 of the total recipe) contains approximately 260 calories, 19.2 grams of fat, 11.6 grams of protein, and 15.6 grams of carbohydrates.

One serving of this recipe provides 29% of the recommended daily value (DV) of fat, 23% of the DV of protein, and 2% of the DV of carbohydrates, based on a 2000 calorie diet.

This recipe is a tasty and satisfying snack or appetizer that combines the protein and fiber of edamame with the flavor of peanut satay sauce and chopped peanuts. The peanut satay sauce is rich and flavorful, and the chopped peanuts add crunch and texture. Just be mindful of the higher fat and calorie content due to the peanut butter and coconut milk.

Edamame with Spicy Mustard Dressing and Pickled Red Onions

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A tangy and flavorful snack or appetizer

Time to Prepare: 30 minutes (plus pickling time)

Servings: 4

Ingredients:

1 cup shelled edamame (fresh or frozen)
1/2 cup spicy mustard
1/2 cup mayonnaise
1/2 small red onion, thinly sliced
1/4 cup white vinegar
1 tablespoon sugar
Salt and pepper to taste
Instructions:

If using frozen edamame, cook according to package instructions. If using fresh edamame, bring a pot of salted water to a boil and cook the edamame for 3-4 minutes, or until tender.

To pickle the red onions, combine the vinegar, sugar, and a pinch of salt in a small saucepan. Bring to a boil, stirring to dissolve the sugar. Remove from the heat and add the sliced red onions. Let the onions sit in the vinegar mixture for at least 15 minutes, or up to several hours.

In a small bowl, mix together the spicy mustard and mayonnaise to make the dressing.

In a large bowl, toss the cooked edamame with the spicy mustard dressing until well coated.

Top the edamame with the pickled red onions.

Serve immediately as a snack or appetizer.

Nutritional Benefits:

1 serving of this recipe (1/4 of the total recipe) contains approximately 180 calories, 14.8 grams of fat, 7.7 grams of protein, and 9.2 grams of carbohydrates.

One serving of this recipe provides 44% of the recommended daily value (DV) of fat, 16% of the DV of protein, and 2% of the DV of carbohydrates, based on a 2000 calorie diet.

This recipe is a tasty and satisfying snack or appetizer that combines the protein and fiber of edamame with the tangy flavor of spicy mustard and pickled red onions. The mayonnaise adds creaminess and helps to balance out the spiciness of the mustard. Just be mindful of the higher fat and calorie content due to the mayonnaise.

Edamame with Buffalo Ranch Dressing and Blue Cheese Crumbles

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A spicy and creamy snack or appetizer

Time to Prepare: 15 minutes

Servings: 4

Ingredients:

1 cup shelled edamame (fresh or frozen)
1/2 cup buffalo wing sauce
1/2 cup ranch dressing
1/4 cup blue cheese crumbles
Salt and pepper to taste
Instructions:

If using frozen edamame, cook according to package instructions. If using fresh edamame, bring a pot of salted water to a boil and cook the edamame for 3-4 minutes, or until tender.

In a small bowl, mix together the buffalo wing sauce and ranch dressing.

In a large bowl, toss the cooked edamame with the buffalo ranch dressing until well coated.

Sprinkle the blue cheese crumbles over the edamame.

Serve immediately as a snack or appetizer.

Nutritional Benefits:

1 serving of this recipe (1/4 of the total recipe) contains approximately 191 calories, 14.1 grams of fat, 9.4 grams of protein, and 12.4 grams of carbohydrates.

One serving of this recipe provides 45% of the recommended daily value (DV) of fat, 19% of the DV of protein, and 3% of the DV of carbohydrates, based on a 2000 calorie diet.

This recipe is a tasty and satisfying snack or appetizer that combines the protein and fiber of edamame with the flavor of buffalo sauce and blue cheese. The ranch dressing adds creaminess and balances out the spiciness of the buffalo sauce. Just be mindful of the higher fat and calorie content due to the buffalo sauce and blue cheese.