Edamame is nothing more than parboiled fresh soy beans, usually sold still in the pod. Just steam, microwave, or boil for no more than five minutes, sprinkle with a touch of salt, and serve.
To eat, place the pod in your mouth and draw it out through lightly clenched teeth. The beans will be left in your mouth (where they belong), and you will be left clutching the (throw-away) pod. Some companies sell pod-less soybeans -- sometimes called "sweet beans" -- but the "de-podding" is half the fun.
Natural Edamame Nutrition
Each 2/3 cup of shelled Hearty and Natural Edamame, for example, has roughly 20 percent of a day's fiber and vitamin A and 12 percent of a day's vitamin C and protein...all for just 60 calories and two grams of fat.
Plus, according to the package, you get 50 milligrams of isoflavones, the phytoestrogens in soy that seem to help lower cholesterol and that may soften the symptoms of menopause and cut the risk of prostate and breast cancers.
Eaten as a snack, a vegetable dish, or part of soups, edamame offers a great way to bring soy's health benefits to your diet. Edamame beans have almost twice the calories as peas, but those extra calories come with twice the protein, twice the calcium, almost four times the potassium and over five times the folate.
Cook fresh or frozen edamame pods for 3 to 4 minutes in salted boiling water. Drain; sprinkle with salt to taste and serve warm or cold. Extract beans from the pod by pressing them out with your fingers or sliding them out with your teeth.
Snack Idea: Edamame with Wasabi
1 cup edamame
3/4 teaspoon wasabi powder
1/4 teaspoon ground ginger
3/4 teaspoon kosher salt
Preheat the oven to 375 degrees. Line a baking sheet with parchment paper. Place everything in a bowl and toss well. Spill onto the prepared baking sheet in a single layer, and transfer to the oven. Roast until the beans begin to color, about 15 minutes. Serve warm or cold.
Take 1 cup boiled edamame, 1 teaspoon salt and 1 teaspoon black pepper and toss well in a bowl. Serve warm or chilled. The salt and pepper makes these irresistible!
Edamame for Your Skin?
Researchers in Korea recently discovered a naturally occurring fat (phosphatidylserine) in foods like edamame (green soy beans), as well as tuna and mackarel, that can fight wrinkles caused by sun damage and natural ageing. This fat actually stimulated the production of new collagen; that's good news because collagen, a protein, keeps skin strong and supple. The catch? The study involved applying a solution made with phosphatidylwerine to skin - not eating it. Plus, the solution isn't yet available to consumers, and it's not clear how much of these foods you would need to eat to fight wrinkles. Still, while researchers figure that out, there's no reason to skimp: Fish can protect against heart disease and edamame has a lot of fiber and vitamin C.
Disclosure: We have no affiliation with the manufacturers mentioned above.
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