Enjoy Soy Without the Tofu

Tofu and soy milk don't do it for you? There's another way to take advantage of the health benefits of soy -- edamame.

Edamame are young, green soybeans that are harvested at the peak of ripeness, just before they harden. When cooked, they have a nutty, almost buttery flavor and a firmer texture than most other prepared beans.

Soybeans are loaded with amino acids, healthy fats and other plant nutrients. They also are an excellent source of protein and are low in saturated fat. Look for shelled and unshelled edamame in the freezer case.

Edamame pods (the variety still in the shell) typically are boiled or steamed, then eaten as a snack. A sprinkle of sea salt can be added before the beans are popped directly from the pods into your mouth.

Cooked edamame also can be used in many of the same ways you use cooked beans -- soups, salads, stir-fries and dips.

Shelled edamame can be cooked until tender, then mashed with garlic, lemon juice and tahini to make a hummus-like dip.

To make a low-fat alternative to guacamole, puree cooked edamame with lime juice and garlic, then stir in chopped cilantro and minced jalapeno peppers.

Toss cooked edamame with blanched green beans (cool both first), chopped red onion, diced tomatoes, fresh herbs and a light vinaigrette to make a refreshing salad.