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Edamame & Peanut Butter Cookies

Dried Edamame + Peanut Butter + Dried Fruit = perfect post-workout snack

Edamame and cookies? Sound like a weird combination. But if you’re up for a high-protein snack that also has the potential to improve your hormonal and bone health, you should give these cookies a try!

Edamame Peanut Butter Cookies

If you’re not familiar with edamame, let me introduce you to the incredible versatility of soybeans: Edamame beans are immature soybeans. While regular soybeans are light brown or beige, edamame beans are green. The vegetable-type soybean can be added to soups, noodles, or stews, and they make a great topping for salads. Dried edamame make for a high-protein snack in between meals (or a high-protein cookie ingredient).

Soy is not without controversy, but studies suggest that it comes with plenty of health benefits nonetheless.

  1. High in protein

Especially as athletes, protein is needed to build muscle and maintain important body functions. If you’re on a vegan or vegetarian diet, you should add edamame to your list of protein-rich foods. With 18% of protein, boiled edamame beans top the ranking of high protein beans. Dried edamame (the ones we are using for this recipe) come with about 37g of protein per 100g.

And there’s even more good news: Soybeans are a whole protein source, which means that they contain all essential amino acids. These can’t be produced by the body, so we rely on food to provide them.

Edamame Cookies
Edamame Cookies

2. Low raise in blood sugar.

Compared to other beans, edamame doesn’t raise blood sugar levels excessively. Because the beans contain so much protein, the percentage of carbs is lower. This makes edamame cookies the perfect post-workout snack!

3. Improves bone health

Soy products are known to be beneficial for menopausal women. That’s because the isoflavones contained in soy may reduce bone loss and help with bone formation. Yet, it is not clear to what extent isoflavones can improve bone health, but having some edamame cookies as a snack might be beneficial if you are struggling with long-term consequences from RED-S.

How To Make Edamame Cookies

Now let’s get to the most important part of this recipe: how to make edamame cookies. But first, here’s what you need:

  • Food processor
  • Measuring cups
  • Oven
  • Baking sheet
  • Spoons
  • Glass or plastic cup

Edamame & Peanut Butter Cookies Recipe

what you need

1 cup dried edamame

¾ cup oats

½ cup raisins or cranberries

2 tbsp coconut oil

2 tbsp peanut butter (100% peanuts)

2 tbsp maple syrup

Cinnamon

Turmeric

Additional remarks

 Here’s some advice before you start mixing the ingredients:

  • Blending edamame, oats, and raisins/cranberries might take a while. Make sure you don’t overheat your food processor.
  • Add more fluids if the texture is too dry.
  • Add spices to give your cookies extra power. I like to add turmeric and cinnamon, because they have anti-inflammatory effects. But feel free to add other spices you can find in your pantry, such as ginger, cloves, or cardamom (especially in the colder seasons)!

Scroll down for the full recipe!

Edamame Peanut Butter Cookies
Edamame Peanut Butter Cookies

Edamame & Peanut Butter Cookies

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Ingredients

  • 1 cup dried edamame
  • ¾ cup oats
  • ½ cup raisins or cranberries
  • 2 tbsp coconut oil
  • 2 tbsp peanut butter (100% peanuts)
  • 2 tbsp maple syrup
  • Cinnamon
  • Turmeric

Instructions

    1. Preheat your oven to 300°F or 150°C.

    2. Add the dried edamame to the food processor and blend until it reaches a texture that’s not too powdery and not too chunky. Blend less, if you want to give your cookies a crunchy texture. Blend more, if you want them to have a smooth texture.

    3. Add the raisins or cranberries to the food processor and blend until the ingredients are well-mixed.

    4. Add the oats and blend some more.

    5. Then, add the liquid ingredients suck as the coconut oil, peanut butter, and maple syrup.

    6. Add spices such as cinnamon and turmeric to cookies for some extra flavor.

    7. Blend once again until the mixture has reached your desired texture.

    8. Use a spoon to scoop out the dough and use your hands to form little balls.

    9. Place the balls on the baking sheet.

    10. After forming the balls, fill a bowl with water and use the bottom or a glass or plastic cup to crush the balls into a flat form.

    11. Place the cookies in the oven for 15 to 20 minutes.



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