Edamame with Dulse and Chili Flakes (190 Cal, 17g Protein)

This is the lowest-effort, highest-return snack in the rotation. One cup of frozen shelled edamame, four minutes in the microwave, dulse flakes instead of salt. You get 17g protein, 8g fiber, 700mg potassium, and 200 mcg folate for 190 calories. The dulse adds iodine — a mineral that most people are subclinically deficient in — plus potassium and iron on top of what the edamame already provides. Chili flakes are optional but recommended. The capsaicin adds negligible calories and has documented thermogenic and anti-inflammatory effects.

Ingredients

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• 1 cup frozen shelled edamame
• 1/2 tsp dulse flakes
• Pinch of chili flakes

1 cup frozen shelled edamame
1/2 tsp dulse flakes
pinch chili flakes

Instructions

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1. Place frozen shelled edamame in a microwave-safe bowl.
2. Microwave for 4 minutes.
3. Drain any excess water.
4. Sprinkle with dulse flakes and chili flakes. Toss.
5. Eat.

Walford Notes

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Dulse replaces salt entirely. One-half teaspoon of dulse flakes provides roughly 150% of the daily iodine value, plus potassium and iron. Most table salt is iodized, but if you have eliminated added salt from your diet (as most CRON practitioners do), you need an alternative iodine source. Dulse is the cleanest option — whole food, no processing, no additives.

Edamame’s protein is complete. Unlike most plant proteins, soy contains all essential amino acids in adequate proportions. The 17g here is not qualified with an asterisk about incomplete amino acid profiles.

Folate at 200 mcg covers 50% of the daily value. Combined with the nooch chickpeas or any of the batch prep vegetables, you cover the full DV from food alone.

Potassium at 700mg is substantial. Most Americans get less than 2600mg daily against a 4700mg target. This single snack covers 15% of that gap.