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Good Taste and Good Health in a Little Pod!
by Alice Osborne
EDAMAME BEANS
 It’s all the rage—the latest healthy snack treat that not only tastes good, but is good for us. So what is this miracle food? Edamame are a variation on the same yellow and black field soybeans that are transformed into many popular soy products such as tofu, miso, and soymilk. Edamame were developed especially for eating out of the pod, so they make a great take-‘em-with-you snack food.
Why they're good for us:
Edamame is something of a wonder vegetable because it is the only vegetable that contains all nine essential amino acids. This makes edamame a complete protein source, similar to meat or eggs. Edamame also contain isoflavones which are currently being studied for their potential to help stave off breast cancer, and for their positive effect on bone health.
How to eat:
To eat beans right out of the shell, boil them until they are al dente (still slightly firm). Rinse to cool slightly, and season as desired. You can easily suck the al dente beans out of the shell. Beans may also be shelled and added to other dishes, such as salads. Beans are easy to shell after they are boiled briefly.
You can add the beans to soups and stews, or toss into a salad.
You can now often find already shelled, fresh beans in supermarkets. Warm slightly in the microwave, add a little salt to season, and enjoy!
EDAMAME WITH KOSHER SALT (Salt is optional)
Serves 4
 10 oz. bag frozen in-the-pod Edamame Beans
Kosher Salt to taste
(optional—sodium watchers rejoice—this bean doesn’t need salt, so experiment with your own flavor enhancers, such as garlic powder, etc.)
1. Place Edamame in a microwaveable bowl and add 1 tablespoon water.
2. Loosely cover the bowl and microwave two-three minutes, stirring once midway through cooking, until the Edamame are thawed and tender.
3. Drain, place on small appetizer plates and sprinkle with kosher salt or another seasoning of your choosing.
 Download this recipe.
Reader Comment and Follow-Up:
Reader, Nancy Hardman wrote us in April with a concern. Below is her question and her follow-up information. Thanks, Nancy, for helping me help our readers:
 Thanks for the "Bite-sized Super Foods" article. I do have one question for you...
I have been told (and I believe it was there in a past issue of the DVO newsletter) that kidney beans should NOT be cooked in a slow cooker, at least not without soaking first, as is a common practice when cooking beans in a crock pot.
The problem is that all beans contain an enzyme that is fairly hard to digest, but for most beans that enzyme is dissipated through the cooking process. Kidney beans, however, contain more of that enzyme than other beans, and without long and thorough cooking, they can cause gastro-intestinal problems.
I have understood that for that reason, slow cookers are NOT recommended for kidney beans. Do you know about this?
Thanks!
Nancy Hardman
Here’s an article Nancy found in her DVO archives that addresses the concern very well:
I like the idea of fix-it-and-forget-it beans. Toss in dried beans the day or night before you need them, turn on the cooker, and forget they are there. No pre-soaking, draining, stirring, re-soaking! Here's how to do it:
 1. Clean the beans by removing any rocks or debris. Rinse in a colander with cold water. Place in the pot.
2. For every pound (approximately 2 cups) dried beans, add 6 cups room temperature water. Cook at least 1 pound beans and no more than 2 pounds at a time.
3. Flavor with an onion pierced with cloves, a bay leaf, or other herbs as desired. Don't use sugar or salt, though, as they will prevent the beans from tenderizing.
4. Cover and cook on LOW for 13-15 hours, or until tender. Cook them while you sleep!
5. Salt and season beans to taste.
6. Store cooled beans in the refrigerator for up to 4 days or freeze for up to 6 months.
7. For bean soup, add a raw, peeled, diced potato to the beans prior to cooking. When the beans are done, mash the potato with the back of a spoon. Stir it in to thicken the liquid.
 *CAUTION: Don't cook kidney beans in a slow-cooker. According to the United States Food and Drug Administration, kidney beans contain a chemical (phytohaemagglutinin) that is destroyed during the boiling process when cooked in the traditional way. In a slow-cooker, the beans don't come to a boil or reach a temperature high enough to destroy the toxin.
The chemical can actually increase in toxicity in a slow-cooker or undercooked casserole. Eating as few as 4-5 raw or undercooked kidney beans can cause extreme nausea, vomiting, and diarrhea in as few as 1-3 hours after ingestion. Other beans also contain this chemical but in such small amounts they do not warrant concern. They can be safely cooked in a slow-cooker.
Source: Northwest Area Family Newsletter, Eugenia Hanlon - ISU Extension Families Specialist, and the U.S. Food and Food Administration.
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