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3 Reasons You Need to Eat this Yummy Salad

If you are looking for a low-carb, high protein healthy salad, side dish or snack that is made of simple healthy whole foods and natural healthy fats, I have 3 good reasons you will want to give this a try.

Introducing My Favorite Bean

Here are three great reasons I love this awesome bean. Sure, there are a lot of fantastic healthy beans, but this bean is in a league of its own. Check it out.

1. Edamame is low in carbs and high in protein.

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Edamame is not only yummy, it’s a fantastic food for anyone wanting to boost protein while watching carbs and calories. If you see the above pie graph of the nutrition (calories by source), you can see it’s nearly a 33/33/33 split of carbs, fats and protein – unlike most high carb beans.

For example, black beans have 40 grams of carbohydrates for one cup compared to edamame only have 14 grams of carbohydrates per cup. That is a HUGE difference.

It’s almost hard to classify this food. Is it a carb? Is it a protein? Or, is it a Fat? Normally we label a food by the substrate that is highest in the food. For instance, most vegetables are carbs because they get most of their calories from carbohydrates. That is why avocado is a fat and not a vegetable because most of the calories come from healthy delicious fat. But, in this case, it’s nearly a balance split – making this cool green bean very unique.

2. Edamame is low in calories.

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3. Edamame has a lot of health benefits.

Check out all the health benefits of adding edamame to your diet. Add them to salads, soups and recipes – or just steam a bag of edamame in the shell and top with salt, garlic powder and a light dash of cayenne pepper for a fun salty snack.

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Infographic by

Good Soy vs Bad Soy

Worried about the whole soy/estrogen/cancer thing? Don’t be! The Mayo Clinic, among many experts, tackled this subject over recent years explaining that moderate levels of soy, which is “one to two servings a day of whole-soy foods, such as tofu, soy milk and edamame” does not increase chances of cancer. Some studies, however, have suggested a link between soy or isoflavone supplements and an increased risk of breast cancer in women who have a family or personal history of breast cancer or thyroid problems. So, there you have it! Eat soy as God intended and you should be safe. Just avoid it in your supplements (like protein powder).

Want to learn more? Check out this great article from livestrong, “Edamame: The High-Protein, Nutrient-Dense Food Your Diet Is Missing” or this great article (with a fantastic infographic) on edamame by agrotexglobal.

Now, on to the more yummy top of recipes! After picking some fresh veggies out of my little garden area, I was in the mood for something fresh and yummy. An edamame salad sounded delicious so I got my creative juices going and this is what I came up with.

Zesty Edamame Salad

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If you have followed me for any length of time, you probably have noticed my lack of detail when it comes to cooking. That is because I make up most of the stuff I create in the kitchen and I am notorious for not measuring and just tasting my way through every meal. With that said, don’t be afraid to experiment along with me. You honestly can’t go wrong with yummy whole food ingredients. Happy creating!


  • 2 bags shelled edamame
  • 1/2 small bag of frozen corn
  • 1/2 small red onion finely diced
  • 1 red bell pepper diced
  • A dozen or so cherry tomatoes halved or quartered (I used what I picked this morning and totally didn’t count)
  • Jalapeno and/or serrano peppers (I used several from my garden but they aren’t really hot)
  • Fresh cilantro to taste (I had cilantro from my herb garden frozen in my freezer ready to go!)
  • 1 T olive oil
  • 1/2 tsp cumin
  • 1 T red wine vinegar or apple cider vinegar (to taste)
  • 1/2 – 1 lime juiced (to taste)
  • A splash (or two or three or four) of your favorite hot sauce
  • 1 heaping tsp minced garlic (to taste)
  • salt (to taste)

Use this zesty fresh salad as a side dish, a snack, a topping for a salad or a meal. It’s so tasty and refreshing on a hot summer day!

Infographic from Agrotexglobal

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Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.

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