You’ll find them in Japanese and Asian restaurants where they are usually served salted and at room temperature. Typically, you eat the beans inside and discard the pods. Check your grocery or specialty foods store – they can sometimes be found in the frozen foods aisle.

In Chinese, young soybeans in the pod are known as maodoujia which literally translates as “hairy bean pod.” No matter what you call them, they are a specific species of soybean grown for early harvesting and are different than soybean crops grown specifically for their mature beans.

Cook them by steaming or boiling for 3 to 5 minutes. Don’t overcook – you don’t want a bunch of mush.

We are used to seeing edamame served salted at Japanese restaurants but edamame without salt is equally delicious.

Edamame calories are high in protein, fiber and potassium. According to http://www.soygrowers.com, soy beans are the world’s foremost provider of protein and oil.

Edamame in the Shell © Seapoint Farms

10. “Healthy” is the first word that should come to mind with edamame – they are a low-fat, low-cholesterol, and high-protein food.  What more can you ask for: easy preparation, super taste and high nutrition value?
9. Look for bags of frozen edamame in your local specialty food or health food store.
8. Edamame are popular in Japan and China but are catching on in the US – you will find them served as appetizers in Japanese and Chinese restaurants.
7. Worried about edamame calories?  You shouldn’t be.  There are only 125 calories per 100 grams.
6. Farmers in Kentucky and other states are now growing edamame.  The USDA has an interesting web page discussing US growing of edamame.
5. US products include those by Woodstock Farms, Trader Joe’s and Seapoint Farms.  You can buy Seapoint Farms products online from Amazon.
4. Grow your own edamame!  Buy seeds from Wannamaker Farms or other vendors online (See the “Grow Your Own” section below).  You can grow edamame just about anywhere in the US.
3. Edamame nutrion equals soy foods nutrition since they are made from the same thing.  There is a great facts sheet at soyfoods.org which discusses all aspects of soy-related nutrition issues.
2. Sprinkle the edamame with lemon juice after cooking or add soy sauce/tamari to the water when cooking to subtly enhance their flavor.
1. Edamame, maodoujia, vegetable soybeans, beer beans, sweet beans,  garden soybeans, green soybeans, immature soybeans, edible soybeans – they are all the same thing.

Edamame: 60 Tempting Recipes Featuring America’s Hottest New Vegetable – “These tasty beans are highlighted in 60 mouthwatering recipes. Whet your taste buds with Grilled Tomatoes with Edamame and Goat Cheese, Flank Steak with Jeweled Salsa, Balsamic Glazed Winter Vegetables, or Warm Scallop and Edamame Salad. Not just delicious, these recipes are packed with nutrients. But health benefits are just a bonus because the recipes are ones that any chef would be proud to serve his diners. No bland health food here but instead rich appetizers like guacamole and creamy soups such as Thai Seafood Bisque. Although the market has many cookbooks, this is the first to focus completely on Edamame-America’s Hottest New Vegetable.”

Soy of Cooking: Easy-to-Make Vegetarian, Low-Fat, Fat-Free, and Antioxidant-Rich Gourmet Recipes – “Soy of Cooking Now, you can create elegant meals that are as healthy as they are delicious. Soy of Cooking is a gourmet guide to preparing savory meatless dishes that incorporate nutrient-rich soyfoods into your diet—high in antioxidants and phytochemicals, as well as fiber and vitamins. With more than 170 enticing recipes, this innovative cookbook shows how to combine creative techniques and easy-to-find soyfoods to make healthy starters, main dishes, desserts, and more with tempting, artful presentations. Soy of Cooking defines 30 new and traditional soyfoods, most of which can be found in supermarkets and health food stores around the country. It also includes a guide to useful cooking techniques, tips on using spices,and soyfood exchange information.”

A few varieties include: “Envy”, “Besweet 2020″, “Beer Friend”, “Butterbaby”, “Butterbeans”, “Early Hakucho”, “Green Pearls”, “Misono Green”, “Shironomai”, “Tohya”  Seed companies that carry Edamame:  vermontbean.com, johnnyseeds.com, and Wannamaker Farms. Here are some direct links to buy seeds on Amazon.com: Edamame Green Soybean Seeds 50 Seeds at Amazon and Soybeans Edamame Black Seeds 7 Grams at Amazon

Soybean Plants © ARS/USDA

Growing your own healthy low-calorie edamame is easy.  Here is one person’s discussion of growing soy bean plants in flower pots on their deck.  Of interesting note in this blog post: soybeans have small root systems and thus you can plant them close together – in 2 inch spacings.  They put six plants in a large flower pot – lots of beautiful foliage and lots of edamame pods!

If you often find yourself in coveralls driving a tractor, then you will find the USDA page on growing edamame as a row crop more informative.

Finally, you will find this article at the National Garden Bureau web site to be most informative: history, seed varieties, growing and harvesting are all covered.

So how do markets deal with rising food costs? They tinker with the price of the roughly 45,000 items people don’t buy regularly enough to have a fixed idea of their cost—tacking on 3 to 4 percent to specialty products like, say, gourmet pasta sauce or fresh-squeezed juices, without consumers noticing. “There’s an opportunity to make some margin back on those items,” says Jim Hertel, managing partner of Willard Bishop, a consultant for the industry.

But don’t expect the savings to be passed on to you when costs come down. Many manufacturers lock in prices well in advance, and they often hold off on bringing prices back down to make up for the resulting losses, says Howard. One way to be sure you’re getting the best deal when prices drop: Stick to basics. Products like coffee and meat are likely “to reflect their underlying costs more quickly than most other foods,” Howard says.
How can I spend less money on food?

One word: cook.

I can offer no specific advice (buy store-brand cereal, buy vegetables in season) that will take you as far as the general exhortation to cook your own food.

When you eat in a restaurant or buy prepared meals, you are paying for both labor and materials. When you cook, you pay only for materials. The price of your meal is determined not by what the market will bear but by what the ingredients cost. When you cook, you can vary your menu based on what looks best and costs least.

Now, you may not know how to cook, or you may not enjoy cooking. But cooking is not rocket science, and to feed yourself and your family, you don’t need to master more than a dozen recipes and/or techniques. And you can learn to cook from a book.

The 5 percent decline in Arizona prices reported Thursday was substantially more than the 1 percent nationwide drop reported by the American Farm Bureau.

But at $54.75, the cost the 16 food items in Arizona still remains significantly above the national price of $48.19. Murphree said that Arizona prices rose faster than the national average and have taken longer to come down.

Downtown Phoenix resident Mike Butler has noticed the falling prices. He was in Safeway Thursday picking up milk, on sale for $1.58 per gallon.

“They seem to be having a lot more sales lately,” said Butler, who added that he is eating out less as a result of the declining economy.

Besides passing along the lower commodity prices, grocers are feeling increased pressure from consumers and competitors to reduce prices across the board.

“Our customers have become much more price-conscious,” said Kristie Nied, a spokeswoman for Chandler-based supermarket chain Bashas’ Inc. She said that coupon use has increased significantly over the past few months as consumers search for “deals.”

After climbing for a year, Kentucky’s retail food price index fell in the last quarter of 2008, according to Kentucky Farm Bureau’s January marketbasket report.

The 40 food items chosen for the marketbasket cost shoppers an average $111.63, surveyors found, down from a record $114.72 in October.

The latest survey finding was more than $7 above the index for the end of 2007, when the marketbasket average was $104.43, the Kentucky Farm Bureau said in a news release.

According to an American Farm Bureau survey, U.S. grocery prices in the fourth quarter of 2008 were 1 percent lower than the fourth quarter of 2007. For the full year, marketbasket prices were 7 percent higher than 2007, the Kentucky Farm Bureau said in the release.

Although food prices increased in 2008, food costs less in the United States than in other countries, Kentucky Farm Bureau said in the release.

With prices for many food items and fuel hitting record highs this summer, restaurants were forced to raise the prices of their dishes beyond historical norms, producing a bitter proposition for customers watching the values of their homes and investment portfolios shrink.

Now, with food inflation expected to ease next year and the price of oil already in freefall, analysts will be watching whether restaurants can hold onto those price gains taken in recent years and allow the benefit of falling food costs to trickle down to the bottom line.

It may be tough to do, however. In the deep downturns in the early 1980s and 1990s, restaurants used falling food prices to slash menu prices to help consumers open their wallets, according to Morgan Stanley restaurant analyst John Glass. The dynamic didn’t play out in 2001 since the economic dip was not as long-lasting.

“When food costs fall and demand for food falls, restaurants typically use it as an opportunity to discount,” Glass said during a recent conference call.

Discounts, combo meals and value menus have become top of mind among restaurant executives in recent months as chains grapple with how to convince diners with less disposable income and more options from supermarkets to come to their tables. At times of higher ingredient costs such deals squeezed margins, but as food costs come down, selling items at lower prices won’t eat into profits as much.

And now, sticker shock at the grocery store?

Shoppers who note rising prices at the grocery store are not alone. The U. S. Department of Labor’s Bureau of Labor Statistics reported that, over the last two years, food prices have risen faster than at any time since 1990. In 2007, prices for all food purchased in the U.S. increased 4.0 percent — up from a 2.4 percent increase in 2006, a Kansas State University specialist said.

While the Bureau reports that Americans typically spend about 10 percent of their after-tax income on food, low-income families are not faring as well, said Mary Meck Higgins, a registered dietitian and Kansas State University Research and Extension nutrition specialist.

A 2005 Consumer Expenditure Survey indicated that households earning from $10,000 to $14,999 (before taxes) spent an average of 25 percent on food; households earning $15,000 to $19,999 (before taxes) spent 19 percent on food, Higgins said.

Retailers who combine food, general merchandise and value have been surviving the recession better than most, but even Wal-Mart and Costco haven’t been as creatively aggressive in using that formula to promote their stores as has Grand Rapids, Mich., based Meijer.

With stores in Michigan, Ohio, Indiana, Illinois and Kentucky, Meijer has recently benefited from trouble at Sears Holding, which reduced the threat from Sears and Kmart. But it has been getting socked by the expansion of Wal-Mart and Target in the markets where it operates. In response, Meijer has become more food oriented, expanding service and gourmet operations as it builds in better apparel, housewares, electronics, pet products and sporting goods. Even when introducing fancier products, though, it promotes value — for example, placing wine near the prepared dinners it displays to offer a less expensive but elegant alternative to eating out.

More pointedly, Meijer has taking pains to convince customers that it understands when and where they need a break. For instance, as gas prices marched upward over the past couple of years, the retailer introduced a service that notified customers by cell phone shortly before it increased fuel prices at its store-run pumps in an effort to address the gas price concerns of customers in the drive-everywhere Midwest. Also, as drug chains, discounters and supermarkets lowered prices on generic prescription drugs, Meijer decided to provide the antibiotics most often prescribed for children free of charge, an initiative it positioned as a service to families pressed by increasing medical costs and bigger insurance contributions.

Now word comes that Meijer is providing a twist on a typical holiday promotion. As the season culminates, it is offering shoppers five-percent-off coupons for their next grocery purchase when they spend $100 on general merchandise, including apparel and housewares. Shoppers who spend enough can get up to four coupons in any single trip, then combine them for a maximum 20 percent savings on their next visit. Checkouts have been churning out the coupons since the program began on Nov. 30, said Meijer spokesman Frank Guglielmi, and will continue to do so as the late holiday shopping period peaks on Dec. 24. Consumers can redeem the coupons through Dec. 31.

Grocery stores, like consumers’ food budgets, are shrinking.

This month Wal-Mart Stores Inc. opened four pilot Marketplace stores in Arizona that are half the size of a traditional supermarket.

Supervalu-owned Jewel-Osco is testing its own small-format store in Chicago known as Urban Fresh. Safeway is trying its version in Southern California. And Whole Foods has said it is scaling down the size of its new stores.

The format has worked for some companies, such as Trader Joe’s, for years. But the idea is spreading as grocers are coping with rising costs and limited capital and find themselves pressed to find more profitable formats. It’s part of increasing competition with existing small stores and British company Tesco PLC, which launched its first small Fresh & Easy store about a year ago and now has nearly 100 around the West.

Despite the economic recession, consumers are likely to hold steady and maintain natural and organic grocery purchasing in 2009. That’s according to a recent MamboTrack(TM) study by Mambo Sprouts Marketing, the leader in natural and organic product marketing and promotions, which surveyed the buying habits of 1,066 natural and organic (N&O) consumers and their outlook for N&O purchasing for the coming year.

Even with further economic deterioration and the weakening job market, consumers remain committed to natural and organic product purchasing in 2009, with 8 in 10 reporting no plans to change (41%) or only changing somewhat (40%). Only one in five (18%) planned notable adjustments to their N&O shopping habits.

Still, the study revealed that cost saving activities were on the rise. Consumers are taking a variety of actions to stretch their food dollars including using more grocery coupons (81%), stocking up more on sale items (73%), and cooking more meals at home (61%). One in two are being more selective when buying organics (50%) and buying store brand/private label organic products (49%).

Consistent with 2008, consumers identified taste (93%), health/nutrition benefits (89%) and ingredients (87%) as important factors in brand purchasing decisions. However, price factors ranked higher for 2009 across three categories: sale price (82% rating important vs. 76% in 2008), coupon for brand (70% vs. 65%) and advertisement or promotion for brand (44% vs. 24%).

Similarly, in deciding where to shop, consumers ranked price (71% vs. 60% rating very important) and in-store specials (52% vs. 44%) higher in importance in 2009. While consumers will continue to shop for natural and organic groceries at multiple outlets, they planned to shop more at farmer’s markets (31%) and less at gourmet markets (24%).

Asked what actions natural product companies and retailers can take to assist with organic purchasing, nine in ten respondents called for more organics coupons (91%) and lower prices (88%). About one in two looked for a wider selection of organic products (54%) and organic money saving tips (51%).

“As an organic food producer we need to stay cognizant of consumer priorities in order to maintain relevancy and help consumers make healthy buying choices,” said Tripp Hughes, director of Category Management for Organic Valley, America’s largest cooperative of organic farmers and one of the nation’s leading organic brands. “The insights gained through the survey dialog with Mambo Sprouts advisors are critical to assisting Organic Valley in maintaining a timely understanding of consumers’ priorities.” Hughes and his team provided manufacturer perspective in formulating the 2009 Mambo Sprouts Consumer Outlook survey.

Survey results courtesy of Mambo Sprouts’ MamboTrack(TM) online survey taken between November 24 and November 25, 2008 — 1,066 natural and organic product consumers responding. Click here to reach Mambo Sprouts ( www.mambosprouts.com) for green and organic product marketing and promotions.

SOURCE Mambo Sprouts Marketing http://www.mambosprouts.com

Additionally, because private-label products are less expensive, a robust private-label program can improve a traditional grocer’s “price image” to cost-conscious shoppers, Hertel said.

“Consumers are worried about their financial state,” Hale said. “They’re worried about their long-term position in terms of where they’re working. … They’re looking for anything they can do to save money.”

Retailers also are putting a greater emphasis on their store brands, Hale said. They’re promoting the private labels more heavily and touting the quality of the products, he said.

“You have a lot more focus around private label than you’ve ever had in the U.S.,” Hale said.

So are Big K and Sam’s Choice colas ready to knock off Coke and Pepsi? Not exactly, but they could chip away at market share while the economy remains weak.

The strength of private labels varies greatly by category. Private label accounts for about 40 percent of dairy sales but just 1 percent of alcoholic beverages.

Brown-Bag It. Save about $187.50 by brown-bagging lunch during the month of December — that’s about enough to buy some of the hottest holiday gifts of the year! Turn holiday leftovers into gourmet lunches and steer clear of unnecessary spending. Make a midday feast by filling a roasted red pepper with leftover stuffing or sprinkle turkey and cheese inside a tortilla for a sizzling quesadilla. Try the new decorative Ziploc(R) holiday bags to pack some holiday cheer with your meal.

“Non’trée (pronounced “non-tray”) refers to the folks who order appetizers rather than a pricier entree – a popular practice in economic hard times. In fact, as the value of real estate plummets, the stock market totters and the jobless rate grows, diners are sharing meals, skipping dessert, opting to drown their sorrows in a glass of wine rather than ordering a whole bottle, or staying home altogether.