Edamame

Edamame are a rich source of fiber and phytochemicals that may help lower cholesterol, protect bones, and balance hormone levels. Serve this spicy spread with rice crackers as an anytime snack or for a party hors d’oeuvre. The dip is also delicious paired with cucumber, celery, and carrot sticks.

Edamame contain as much protein per serving as eggs, milk, and meat, and are also a good source of iron, zinc, and B vitamins. Since the corn is not cooked, it’s imperative that you use the freshest you can find. Serve hot or cold as a speedy, summery pasta dish.

In addition to the beneficial omega-3s provided by halibut, the green tea in this dish contains epigallocatechin gallate, or EGCG—a powerful antioxidant shown to help prevent cancer. Quinoa is high in protein and fiber.

If you can’t find fresh edamame (soybeans), frozen works just as well. Look for them in the freezer section of your grocery store.

This recipe can be doubled easily. Use a larger steamer, about ten inches in diameter, to cook all four portions at once in the same basket.

This recipe offers powerful nutrition, plus a pleasing mix of colors, shapes, and textures.

Dinner is on the table in minutes when Pacific Rim Flank Steak (page 180) or other cooked steak becomes part of this entrée salad.

This vibrant green dip is perfect for serving with fresh vegetables. You can make it up to three days in advance and refrigerate it in an airtight container—the lime juice keeps the avocado from turning dark.

This was inspired by one of my favorite dishes at Veggie Heaven in Teaneck, New Jersey, an all-vegan Chinese-style eatery. It’s quite unlike their signature mock meat dishes, and really, quite unlike anything I have ever eaten in an Asian restaurant.

Here’s an offbeat way to present a stir-fry. Tofu-filled ravioli are like little dumplings in this dish. Do try to use hoisin sauce to finish the dish. It creates a nice brown glaze and adds just the right flavor kick to the mild ravioli.

This bountiful rice dish offers a variety of flavors and textures. I especially like the burst of sweetness provided by tiny orange sections.

Even if you think you hate tofu, or if you’ve never cooked quinoa, do try this salad. Together, the quinoa and tofu offer a variety of chewy textures, which get a refreshing lift of flavor from ginger, rice vinegar, and daikon radish. It’s also a favorite among the staff at the Market; the wallop of protein offers steady fuel for working a hectic shift!

Thick, flat udon noodles have a sumptuous, chewy texture. Look for them in the Asian-food section of the supermarket. If you can’t find udon, use linguine—just break the noodles in half before boiling them.

Edamame—fresh soybeans—are rarely seen “fresh” in this country, but they’re now sold frozen at most supermarkets. You buy them still in their pods and pop the little beans out to eat them (the pods are inedible). Eaten as a little snack at the table or as a side dish, with no more than salt, they’re rather great.

This is one of my go-to vegetarian meals, probably because the almonds and almond butter (one of my addictions) helps me forget the dish is meatless. The combination of textures also helps make this dish satisfying, and the salad keeps well at room temperature, making it perfect for brown-bagging. The recipe scales up easily, and any leftovers can be refrigerated in an airtight container for up to 3 days. Almond butter is available at natural foods stores, many supermarkets, Whole Foods Market, and Trader Joe’s.

Edamame is the Japanese word for soybean. Soybeans are somewhat mild in flavor, a cross between a pea and a fava bean. We’re lucky enough to sometimes find them fresh during the summer months, at the farmer’s market or a specialty store, but they are widely available frozen, both in the pod and shelled. Adults and children alike love edamame as a snack. Once the soybeans are cooked or reheated, drain them well, and season with coarse salt or sea salt. Squeeze the seeds directly from the pods into your mouth. Think highbrow boiled peanuts. Edamame may be eaten as a snack or a vegetable, and used in soups or stir-fries. I also like to mash them with potatoes, as in this recipe.

Wasabi is rich in chemicals that some studies show cause cancer cells to starve. The combination of wasabi and ginger might be a bit much for those with swallowing difficulties, but for everyone else this dip’s creamy coolness makes it perfect for slathering on rice crackers or dipping veggies into, especially jicama.

Some soy lovers might be surprised that their beloved bean goes by another name—edamame—which is the fresh, green, undried form, with all of its nutrients intact. Here, I’ve taken the edamame out of their furry little pods, and mixed them in with radishes, which have a fresh flavor and just a tad of heat. My friend calls radishes the sorbet of the vegetable set because of the way they brighten the palate and leave it feeling clean and happy.

Eggplant with garlic sauce is one of my favorite dishes at Chinese restaurants. This version tastes slightly different because it is not wok-fried; it is much less oily than the traditional version but has a similar sweet/spicy/salty sauce. I like to use sushi rice in this recipe, but any kind of white rice or even parboiled precooked brown rice will work. Use this recipe to make almost anything with garlic sauce—broccoli, tofu, chicken, or whatever you like. Edamame are soybeans. The Japanese traditionally like to munch on these, boiled and salted, as a healthy source of protein. If you aren’t familiar with jicama, try it—it is a light, crunchy, slightly starchy root vegetable. It peels easily with a vegetable peeler and is wonderful raw in salads or as a crudité. If not using jicama, substitute carrots or celery in thin strips or a four-ounce can of sliced bamboo shoots, drained.

In 2009 the USDA declared seventy-nine of Mississippi’s eighty-two counties disaster areas due to excessive rain in spring and fall and a drought in the summer. It rained more than fifteen inches in May when farmers were trying to plant their crops. Then in the busy harvest months, a deluge of eight inches in September, followed by fourteen and a half inches in October. It was one of the worst yields on record. My cousin Michael Thompson has the right temperament to be a farmer. He is unflappable in the face of natural disaster and focuses on doing everything he can to foster a good soybean yield each season. “To do what I love on land that means so much to our family, it’s home . . .” As he says this his voice trails off dreamily.