Searching for some better snacking options right about now? St. Luke’s Boise Chef Manager Jason Jones is here to help with recipes for edamame guacamole, parsnip chips and kale chips.
For those who haven’t tried edamame, these soybeans are harvested when they are young and green so they have a soft texture that’s great for dips and other dishes.
“Edamame is packed with protein, and it has fewer calories and fat than a traditional guacamole,” Jones said. “And nutrient-rich parsnips and kale are way underused in home cooking.”
“Plus, all of these recipes are easy to prepare and don’t take a lot of time.”
The dip and chips could also make great additions to your stay-home Cinco de Mayo menu. (Come back to this site April 28 for recipes for tofu tacos and jackfruit tacos.)
Jones has a couple of other suggestions for healthier snacking:
This recipe earns a big thumbs-up from St. Luke’s Meridian Clinical Dietitian Emily Cook.
“This version packs about half the calories and three times the protein as regular guacamole with avocado,” she said.
Makes six servings of about ½ cup each
2 cups shelled edamame
1 ounce of lime juice (Note: 1 ounce is equal to about two tablespoons.)
2 tablespoons chopped garlic
¼ cup diced red onion
¼ cup diced tomato
1 jalapeno, diced
½ bunch cilantro
2 green onion stocks, sliced
1 ounce of olive oil
Salt and pepper to taste
Nutrition information per serving: 113 calories; 6 g fat (0.6 g saturated fat); 7.5 g total carbohydrate
1 g fiber; 7 g protein
“You can try adding an avocado to this recipe, too,” Jason Jones said. “This dip also makes a great spread for a burger or veggie wrap.”
St. Luke’s Treasure Valley Clinical Dietitian Josie Read has high praise for kale.
“Dark leafy greens are the most nutrient-dense food we can get in the diet,” Read said. “One serving of this recipe will provide you with the two daily servings of leafy greens recommended for optimal health. Kale is an excellent source of calcium and vitamin K, which are important nutrients for bone health.”
Read also notes that you can stir in ¼ cup of nutritional yeast when making these chips to add some cheesy flavor as well as a vitamin B12 boost.
Makes about four servings
1 bunch kale (stems removed and torn into chunks)
1 tablespoon olive oil
½ teaspoon of salt
Nutrition information per serving: 39 calories; 3.5 g fat (0.5 g saturated fat); 300 mg sodium; 0.6 g protein: 5 g fiber
St. Luke’s Nampa Clinical Dietitian Isaac Wright has recently discovered the wonders of parsnips and has been using them in his cooking.
“Parsnips are a root vegetable, which means they are high in dietary fiber, enhancing the digestion process,” Wright said. “They are also packed with many vitamins and minerals, such as vitamin K, C, E, folate, magnesium and thiamine, to name a few. Additionally, they are a very versatile food; their sweet flavor can be implemented in a variety of dishes.”
Makes four servings
2 parsnips, peeled and sliced into 1/8-inch rounds
1 tablespoon olive oil
In addition to making a great snack, parsnip chips are great toppers on salads.
“They add a nice crunch and a little bit of sweetness,” Jason Jones said.
Nutrition information per serving: 87 calories; 3.6 g fat; 14 g carbohydrate; 3 g fiber; 1 g protein
Holly M. Anderson works in the Communications and Marketing department at St. Luke's.