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Miso

March 13, 2013
by Shannon Hepburn

So we received a shout-out from Jane looking for ways to use the miso she recently ordered.  I love a request! For those of you unfamiliar with miso, it’s a savory, salty fermented paste made from soybeans and rice or barley.  Because miso is a living-food, rich with enzymes and live cultures, it offers numerous nutritional benefits.

The 10 scientifically researched benefits of eating miso

1. Contains all essential amino acids, making it a complete protein.
2. Stimulates the secretion of digestive fluids in the stomach.
3. Restores beneficial probiotics to the intestines.
4. Aids in digestion and assimilation of other foods in the intestines.
5. Is a good vegetable-quality source of B vitamins (especially B12).
6. Strengthens the quality of blood and lymph fluid.
7. Reduces risk for breast, prostate, lung and colon cancers.
8. Protects against radiation due to dipilocolonic acid, an alkaloid that chelates heavy metals and discharges them from the body.
9. Strengthens the immune system and helps to lower LDL cholesterol.
10. High in antioxidants that protects against free radicals.

So what else can be done with miso beyond a fragrant and delicious bowl of soup?  Here are a few ideas~

10 WAYS WITH MISO

  • After buttering your toast, spread on a thin layer of miso.  If you’re dairy free, use thin slices of avocado.  The miso needs some sort of fat to tame the salty bite a smidge.
  • Make miso dressing: whisk together 1/3 cup rice vinegar, 2 tablespoons toasted sesame oil, 1 tablespoon miso paste, 1 tablespoon honey, 1 tablespoon soy sauce/tamari, 1 pressed garlic clove (or finely minced) & 1/4 cup olive oil (or oil of choice).
  • Toss the dressing (above) with your favorite salad greens or roasted sweet potatoes or any roasted root.
  • Try some miso egg salad: mash together 5 hard boiled eggs, 1 heaping tablespoon miso, 1 tsp. dijon mustard, 2 tsp. cider vinegar and a drizzle of any mild oil.  Serve in a green salad or on crusty bread.
  • Add a tablespoon or two of miso to your fried rice.
  • Make this soup from Smitten Kitchen.
  • For a super fast bite – stir a spoonful or two of miso into freshly boiled pasta & add a drizzle of sesame oil.
  • Spread a little miso on your bread before making a grilled cheese.
  • Stir a spoonful of miso into 1/2 cup already prepared mayonnaise and use for sandwiches, a quick slaw or a simple potato salad.  Could also be a dipping sauce (aioli) for sweet potato fries, pan fried tofu or a roasted chicken breast.
  • Make this Brown Rice Bowl with Maple-Glazed Tempeh and Tahini-Miso Dressing from The Kitchn.

EAT WELL AND BE WELL