Edamame is nothing more than parboiled fresh soybeans, usually sold still in the pod. Just steam, microwave, or boil for no more than five minutes, sprinkle with a touch of salt, and serve.

To eat, place the pod in your mouth and draw it out through lightly clenched teeth. The beans will be left in your mouth (where they belong), and you will be left clutching the (throw-away) pod. Some companies sell pod-less soybeans -- sometimes called "sweet beans" -- but the "de-podding" is half the fun.

Each 2/3 cup of shelled Hearty and Natural Edamame, for example, has roughly 20 percent of a day's fiber and vitamin A and 12 percent of a day's vitamin C and protein...all for just 60 calories and two grams of fat.

Plus, according to the package, you get 50 milligrams of isoflavones, the phytoestrogens in soy that seem to help lower cholesterol and that may soften the symptoms of menopause and cut the risk of prostate and breast cancers.

Eaten as a snack, a vegetable dish, or part of soups, edamame offers a great way to bring soy's health benefits to your diet. Cook fresh or frozen edamame pods for 3 to 4 minutes in salted boiling water. Drain; sprinkle with salt to taste and serve warm or cold. Extract beans from the pod by pressing them out with your fingers or sliding them out with your teeth.

Hearty and Natural: (877) 918-0009.

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