Exploring Soy: Benefits, Risks, and a Delicious Edamame Lentil Salad Recipe

Soy is arguably the most controversial food on the planet. It’s a common allergen, is often genetically engineered (GMO), and is one of the most highly processed foods.

On the other hand, soy is the largest food source of phytoestrogens (plant compounds that mimic estrogen).

Studies show that eating more soy phytoestrogens lowers the risk of breast cancer in premenopausal and perimenopausal women and also reduces the risk of breast cancer recurrence in postmenopausal women.

We have to consider individuality, but a best practice when it comes to eating soy is to choose organic (non-GMO) and minimally processed products, like tofu, tempeh, miso, and edamame.

Recipe to Try:

Edamame Lentil Salad (from Harvest Table Nutrition)

INGREDIENTS:

SALAD:

• 1 cup edamame, cooked
• 1 cup brown lentils, cooked (or canned, drained & rinsed)
• 1 cup zucchini, diced
• 1 cup corn (either sliced off the cob, frozen or canned)
• ½ cup feta, crumbled
• 1 small handful fresh mint, finely sliced
• 1 small handful fresh basil, finely sliced

DRESSING:

• 1 small shallot, diced finely
• 1 tsp honey
• 1 tsp Dijon mustard
• 2 Tbsp olive oil
• ½ lemon, juiced
• pinch of salt

INSTRUCTIONS:

1. Add all the dressing ingredients to a small bowl or mason jar. Combine well. Taste and adjust based on your preference.

2. Add all salad ingredients into a large bowl. Toss to combine well.

3. Add the dressing, toss to coat.

4. Serve cold, and enjoy!