Edamame - In East Asia, the soybean has been used for over two thousand years as a major source of protein.  According to one recent study, soy protein may help reduce insulin resistance, kidney damage, and fatty liver in people with diabetes.

Frozen edamame can now be found in most supermarkets in the frozen vegetable section either shelled or with the pods.  To cook, boil the pods in salted water for 10 minutes and then shell the beans inside, simply by squeezing beans out of the pods, for eating. This is the Japanese way to enjoy Edamame soybeans, excellent for snacks and appetizers.  In China, the shelled raw edible soybeans are cooked with meat or mixed with other vegetables for various dishes.

Here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):

• 120 calories
• 9 grams fiber
• 2.5 grams fat
• 1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
• 0.5 gram monounsaturated fat
• 11 grams protein
• 13 grams carbohydrate

Grapes - Red or green grapes are a delicious snack with only 100 calories per cup, and Concord grapes contain only 60 calories per cup.  To freeze grapes, lay them flat on a tray and place in the freezer for a few hours. Remove from the tray and store in a ziploc until ready to eat frozen or thaw slightly before using.  Children love these!  

Grapes are low in fat and researchers have found that the chemicals which give Concord grape juice its color, may fight some forms of cancer and help prevent short-term memory loss.

When buying grapes, choose those that are firmly attached to the stem.  Store grapes far away from scallions or onions so they do not absorb the strong flavors.  Store unwashed grapes in a plastic bag in the fridge for up to a week.  Try using grapes for dinner in these recipes Fillet of Sole with Grapes or  Baked Sole with Grapes. 

Green Tea -  This natural weight-loss stimulant might not be a food, but green tea is still a great slimming solution, not to mention that it's rich in antioxidants, promotes heart health, aids digestion and regulates blood sugar and body temperature.  It raises the metabolic rate and speeds up fat oxidation, thus helping people lose weight.  Drink it daily to boost your metabolism.  Some research has shown that five cups a day is the magic number for fat loss. As an added benefit, the theanine in green tea is also a great natural de-stressor.  In a 2007 medical study, a compound found in green tea may reduce inflammation and joint damage in rheumatoid arthritis.

* Tea, like other plant foods, contains natural biochemical compounds called antioxidants. Antioxidants help protect the body from potentially harmful substances called free radicals by neutralizing them before damage to cells and tissue occurs.

 

Honey  - Recent studies have found that honey contains a variety of flavonoids and phenolic acids, which act as disease-fighting antioxidants.  Results suggest that, in some foods, substituting honey in place of sugar may increase antioxidant activity in the body.  It appears that the darker the honey the higher the amount of antioxidants. 

* Flavonoids are special groups of antioxidant phytochemicals found in black and green tea, honey, apples, onions and other fruits and vegetables. Phytochemicals are the topic of intense study because of their potential health benefits.

Sweet Potato - Although sweet potatoes may be part of the Thanksgiving tradition, be sure to add these wonderful naturally sweet vegetables to your meals throughout the year; they are some of the most nutritious vegetables around. Kids love to eat Oven-Baked Sweet Potato Fries , or you can try Mashed Sweet Potatoes, or Baked Sweet Potatoes.

The sweet potato is the richest low-fat source of vitamin E. It contributes to heart health and is a good source of dietary antioxidants. It can help to regulate high blood pressure and also helps anemia. It may also protect against inflammatory conditions, stroke, cancer, and delaying the progression of Alzheimer's disease.

Sweet potatoes should be stored in a cool, dark place for up to 1 month.