Mind and Body

Tanya's Tasty Tips: Healthy Snacking (Edamame)

Edamame are a great source of protein, fiber, soy and essential amino acids. Edamame can be found shelled or in the pod and are often sold frozen in bags. They have become so popular that they can be found not only in Asian markets and health food stores, but in the freezer section at most local supermarkets. Edamame are delicious steamed in the pod and salted, or shelled and tossed into soups or salads. Seapoint Farms now sells packets of dry roasted edamame that makes a delicious and crunchy snack, and unlike salted peanuts, edamame are much lower in fat and higher in fiber.

Ingredients_ • 1 bag shelled edamame • 1 cup water • 1 tablespoon minced fresh ginger • 1 tablespoon low-sodium soy sauce • 2 teaspoons sesame oil

Directions: 1. In a saucepan, combine the edamame, water, and ginger. 2. Bring to a boil over high heat. Reduce heat to low, cover and cook for 10 minutes. 3. Drain edamame and place in a bowl. 4. stir in the soy sauce and oil and serve.

Serves 8 Nutrition Contents: Per serving: 95 calories, 7g carbohydrate, 3g fiber, 7g protein, 5g total fat, 1g sat. fat, 83mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto



Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.

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