Edamame, Lime, and Sesame Salad Jar

Soy and Menopause: Edamame, Lime, and Sesame Salad Jar

Edamame, Lime, and Sesame Salad Jar

Want to know more about soy and menopause? Edamame (soy beans) contain isoflavones, which have a positive impact on sleep, brain health and vaginal atrophy. Soy can help reduce hot flashes, slow bone loss, improve cholesterol numbers, and reduce cardiovascular risk. And, studies show soy may even help prevent breast and endometrial cancer. 

The soy in this recipe are the beans themselves. It is important to keep in mind that soy should be eaten in this form or in fermented foods like miso or tempeh, not in processed products like soy milk. It should also be non-GMO, organic and eaten in moderation. Japanese adults typically have no more than two servings a day.

This recipe is a great prepare-ahead lunch or light dinner. Try making two jars and see how it increases your salad intake, as you’ll grab one when hunger strikes instead of a processed snack! We also find that having a pre-made jar of salad dressing in your fridge encourages you to add a salad to every meal. When you make your dressings, you can double or triple the recipe so that you always have a healthy meal ready-to-go.

For recipes with fermented soy, try Ingrid’s Coconut Miso Salmon, or Miso Peanut Butter Chickpea Salad.  


Course Lunch, Salad + Veg


  • 1 cup carrot grated (or 1/3pre-grated carrot)
  • handful cilantro
  • 2 inches cucumber sliced
  • 6 cherry tomatoes halved
  • 3 Tbsp. frozen shelled edamame cooked + cooled
  • 1/2 avocado diced
  • 1 in lime cuthalf
  • handful baby spinach
  • 1 tsp. sesame seeds


  • Cook edamame, and set aside to cool. In a large mason jar, layer the vegetables in the order listed, starting with the carrot. After adding the avocado, squeeze half the lime on top. Add the spinach and sesame seeds, and then place the 2nd lime half on top, reserving for when you serve the salad.


The "dressing" or flavor of this salad really comes from the lime, cilantro, and sesame seeds. If you aren't a fan of cilantro and decide to skip that ingredient, you may want to add a more flavorful dressing.
Keyword edamame, salad jar

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