Get ready for a protein packed flavor blast with this salad! 

Edamame Salad with Cranberries, Feta, and Basil

Meal Time 10 minutes

Serves 4

Ingredients
1 (16 oz.) Bag Shelled Edamame
1/2 cup Dried Cranberries 

1/4 cup Fresh Basil Leaves, loosely chopped
1 Tbsp. Extra Virgin Olive Oil
1/4 tsp. Freshly Ground Black Pepper
1/2 cup Crumbled Feta Cheese
1/8 tsp. Salt (Optional)

Cook edamame in boiling water for 5 minutes. 
Drain, and rinse under cold water to stop cooking.
Pat dry.
The edamame can also be cooked in the microwave on high in a covered,
microwave safe dish for 2 – 3 minutes,
and let stand for at least one minute to cool.
Add the cranberries while the edamame is cooling.  

Toss edamame, cranberries, basil, olive oil, and pepper together.
Add salt if desired. Gently stir in the feta cheese.
Serve chilled or at room temperature. 

To purchase Kristin Niessink's Recipes For Life Cookbook, contact Kristin or visit:

CLEMENTS' MARKETPLACE

2575 East Main Rd.

Portsmouth, RI. 02871

Tasty Tips

What is edamame?  It is actually a fancy name for boiled green soybeans.  In the world of legumes (beans), edamame is a star.  Merely ½ cup of these beans improves the fiber, vitamin, mineral, and protein content of your diet.  Since it is a plant based complete protein, it is an excellent choice for vegans and vegetarians.   Soybeans provide energy producing complex carbohydrates as well as soluble fiber and phytosterols, which interfere with cholesterol absorption and help lower LDL (bad) cholesterol levels.   Soy contains isoflavones (phytoestrogens), which can significantly reduce overall cholesterol and LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.  In conjunction with soy proteins, isolfavones also protect against cancer, heart disease, and osteoporosis.   An important antioxidant found in soybeans is alpha-tocopherol (vitamin E), which protects cells from damaging free radicals to help prevent cancer and other degenerative diseases.   If that isn’t enough reason to eat them, edamame are a good source of vitamins C and K, B vitamins, and minerals, such as calcium, copper, iron, magnesium, manganese, and phosphorus.  

Next, you may wonder where to find this super-food.  In most supermarkets, there are two types of edamame found in the frozen vegetable aisle, shelled and in the pods.  Both types are already cooked and ready to be eaten.  Edamame in the pods is great for snacking, especially when sprinkled with spices and roasted, whereas shelled edamame is ready to use in side dishes and meals. 

Nutrition Facts

Total Calories – 292

Total Fat – 12 grams

     Saturated Fat – 3.8 grams

     Monounsaturated Fat – 4.4 grams

     Polyunsaturated Fat – 3.8 grams

     Trans Fat – 0 grams

Cholesterol – 10 mg

Sodium – 281.7 mg (with salt), 209 mg (without salt)

Carbohydrate – 30.8 grams

     Dietary Fiber – 7 grams

Protein – 15.2 grams

Calcium – 152.5 mg

Recipe is equal to (per serving):  1 serving starch, 1 serving fruit, 2 servings protein, and 2 servings fat.

"My favorite aspect of my job is that I help people improve their lives.  It is truly fulfilling to see a client succeed and lead a healthier lifestyle. Don't Diet! EAT HEALTHY, LIVE HAPPY!"

                                                                                 -Yours In Health,

                                                                                   Kristin Niessink MS, RD, LDN

                                                                                   Phone: (401) 368-7614

                                                                                   Email: niessink6@aol.com