Avocados are nutrient-dense powerhouses loaded with potassium, good-for-you fats, fiber and vitamins C, E and K, just to name a few.
However, for some cardiac patients, even the monounsaturated fat found in avocados can be too much for their overall daily intake.
To provide its participants with the same great taste and richness of guacamole at a fraction of the fat, the Ornish Lifestyle Medicine Program created this recipe for Edamole.
“The reason we substitute for avocado is simply to decrease the total fat content of the recipe for our cardiac participants, not because avocado is an unhealthy food,” explains Erica Hawkins, a registered dietitian with the Ornish program at Straub Medical Center.
Edamame – green soybeans – is a good source of calcium, iron, potassium, fiber and vitamin K. It also contains a fair amount of plant-based protein (11 grams per half cup!) as well as plant compounds that may help reduce the risk of heart disease and improve cholesterol.
“Edamole is very easy and probably takes less time to make than avocado-based guacamole, but is still just as rich. The extra protein is just an added bonus,” Hawkins says.
Dress up veggies with this festive dip, or use it as a spread on a sandwich in place of high-calorie, high-fat mayo.
2 cups frozen edamame, thawed
3/4 cup silken tofu
1-2 cloves garlic, freshly pressed
1/2 teaspoon cumin, ground
2 tablespoons lime juice, freshly squeezed
½ teaspoon salt, to taste
1. Place all ingredients in a food processor and blend to desired texture, from chunky to very smooth, based on your preference.
2. Remove from the food processor and pour into a bowl.
3. Top with diced tomato, red onion, cilantro and a squirt of fresh lime juice, and serve with extra edamame or whole-wheat chips of choice.
Nutritional information per serving:
Calories: 152; Carbohydrates: 10.3g; Protein: 14.7g; Total Fat: 6.7g; Cholesterol: 0mg; Dietary Fiber: 4g; Sodium: 217mg
Published on: April 2, 2018