What's great about this salad? Edamame, or soybeans, are a powerhouse of nutrition. Except for vitamin D, Edamame has at least 6 percent of the recommended daily intake of all nutrients. You'll also be eating a high amount of plant protein, fiber, iron, magnesium, manganese, phosphorus, thiamin, folate and vitamin K. Edamame are an especially great source of folate, providing 120 percent of the recommended daily intake. (Folate prevents birth defects through its role in the creation and growth of new cells).
Edamame also helps lower the risk of cardiovascular disease and reduces cholesterol, because of their plant-based chemicals called isoflavones that are similar to estrogen. These phytoestrogens help lower cholesterol and help reduce the frequency and severity of hot flashes. Phytoestrogens attach to the special receptor cells, similar to estrogen, but they’re weaker than real estrogen. Estrogen is involved in breast, uterine and prostate cancer, so lower levels of estrogen from eating soy isoflavones may lower your risk of developing estrogen-sensitive cancers.
Healthy Fats! The polyunsaturated fats in soybean oil include omega-3 fatty acids which are heart healthy and reduce inflammation and lower the risk of cardiovascular disease. What great reasons to include a little bit of edamame in your diet!
Edamame Corn Salad
1.77 fat grams, 118 calories = 13% fat calories
Serves: 4 (1 cup servings)
2 cup frozen corn, thawed
1 cup frozen edamame shelled, thawed
1 tomato chopped
1/3 cup green bell peppers, chopped
¼ cup green onion, diced
1 garlic clove minced
1 juice from lemon
½ tsp seasoned salt, spike, herbamare, etc.
Real salt to taste
pepper to taste
Option: 1/2 cup fresh cilantro, chopped
Mix all ingredients in a bowl and season to taste. You can eat this as a side dish or make it a meal by wrapping in whole grain tortillas or corn tortillas, throwing in some lettuce and drizzling my Sante Fe Baja Dressing which is low in fat calories.