When it comes to hormone-friendly recipes, the Japanese have got it going on. Actually, generally when it comes to hormones, their approach to the ebbs and flows of hormones at different times of life and women’s wellbeing in general…..they can teach us Westerners a thing or two. Which is why I keep coming back to East Asian ingredients and flavours with my recipes.
Today it’s a delicious and nutritious salad that’s packed with flavour and health benefits. This salad, including edamame, spinach, avocado and red pepper with a white miso dressing is inspired by traditional Japanese cuisine, which is known for its focus on fresh, whole foods and bold flavours.
Edamame is a staple in Japan (and in my house to be fair!) and is a great source of plant-based protein, fibre, and essential vitamins and minerals. Spinach is also rich in nutrients like iron, vitamin K, and folate, while avocado provides healthy monounsaturated fats and red pepper is high in vitamin C.
The white miso dressing adds a savoury and umami punch to contrast the sweetness of the salad while also providing probiotics that can help support gut health. Overall, this salad is a great way to incorporate more nutrient-dense foods into your diet while also enjoying the delicious flavours of Japanese cuisine.
Let’s get cooking!
Edamame Salad
AuthorSuzanneCategoryLight meals, Salads, Side dishesDifficultyBeginner
Bring a pot of lightly salted water to a boil over high heat. Add the shelled edamame and cook for 3-4 minutes, until tender. Drain and rinse with cold water to stop the cooking process.
In a large bowl, combine the baby spinach, sliced red bell pepper, thinly sliced red onion, sliced avocado, chopped fresh cilantro, and cooked edamame.
In a small bowl, whisk together the white miso, rice vinegar, honey, grated fresh ginger, minced garlic, and water until smooth.
Slowly whisk in the sesame oil until combined.
Pour the dressing over the salad and toss to combine.
Sprinkle sesame seeds on top of the salad, serve immediately and enjoy!
Ingredients
Directions
Bring a pot of lightly salted water to a boil over high heat. Add the shelled edamame and cook for 3-4 minutes, until tender. Drain and rinse with cold water to stop the cooking process.
In a large bowl, combine the baby spinach, sliced red bell pepper, thinly sliced red onion, sliced avocado, chopped fresh cilantro, and cooked edamame.
In a small bowl, whisk together the white miso, rice vinegar, honey, grated fresh ginger, minced garlic, and water until smooth.
Slowly whisk in the sesame oil until combined.
Pour the dressing over the salad and toss to combine.
Sprinkle sesame seeds on top of the salad, serve immediately and enjoy!
Health Benefits of my Edamame Salad
This salad is not only delicious but also packed with a variety of nutrients that can support hormone balance in midlife women:
- Edamame is a great source of plant-based protein and isoflavones, which are phytoestrogens that may help to alleviate some symptoms of menopause
- Spinach is rich in iron, vitamin K, and folate, which are important for maintaining bone health and reducing the risk of osteoporosis
- Avocado provides healthy monounsaturated fats and vitamin E, which can help to support healthy skin and hormone production
- Red pepper is high in vitamin C, which may help to reduce inflammation and improve immune function
- Red onion and coriander are both rich in antioxidants, which can help to protect against oxidative stress and reduce the risk of chronic diseases after menopause
- Sesame seeds are a good source of lignans, which are compounds that can help to modulate oestrogen levels
- The white miso dressing contains probiotics, which can support gut health and indirectly influence hormone balance
- Rice vinegar, ginger, and garlic are also known for their anti-inflammatory properties, which can help to reduce the risk of chronic diseases and the symptoms of menopause
So what are you waiting for – head to the kitchen now and whip up this taste sensation. It’s delicious on it’s own or as a side with salmon or other fish. Or as an accompaniment to a dim sum or sushi splurge!
Let me know what you think of this recipe and what you pair it with. For more like it keep an eye on the blog. And if you’re interested in nutrition for midlife and menopause then head to my blog where you’ll find lots of posts offering practical tips for staying well in midlife and beyond.
If you like what you’ve read and would like more practical information and tips on nutrition, lifestyle and mindset for midlife women then I’d love it if you followed me at motherflushingmidlife at the social links below.
