Miso is a traditional Japanese seasoning made from soybeans. The beans are fermented with salt and a fungus called kōji. Miso has a salty flavour and is used in a wide range of dishes. It is usually sold as a paste and is red-orange in colour. One of the most common uses is in miso soup. This is a thin soup made from stock and miso paste.
Here is an easy recipe that I did not include below (https://minimalistbaker.com/15-minute-miso-soup-with-greens-and-tofu/)
The fermentation process involved in the production of miso promotes levels of beneficial bacteria, known as probiotics. These bacteria are thought to help a range of health issues, including digestion and gut health. By incorporating a variety of fermented foods in your diet, you may help promote levels of beneficial bacteria and enzymes in the gut, which may, in turn, improve the balance of gut microbes as well as the function of your digestive system. When buying miso, choose the unpasteurized, live, enzyme-rich product that will need to be stored in the fridge.
Miso is generally safe for most people; however, if you follow a low-salt (sodium) diet, you may wish to limit your intake because miso has high levels.
Soybeans are considered to be goitrogenic. This means if you have a thyroid issue you may be advised to minimize your intake. This is because these foods may interfere with the absorption of iodine, which is needed for the production of thyroid hormones. However, it’s worth bearing in mind that you would need to eat a reasonable amount on a consistent basis for this to be an issue.
Some people may have an allergy to soy protein and may need to avoid miso and other soy-based foods. Those with celiac disease will need to check labels to ensure the miso product is appropriate for them and made from gluten-free ingredients in a suitably gluten-free environment.
If you are on blood-thinning medication such as warfarin, I suggest you monitor vitamin K-rich foods like miso in your diet to ensure you eat similar amounts consistently. If in doubt, REFRAIN.
EASY WAYS TO USE MISO
Chopped Miso Salad, Serves 4-6
- 1 1/2 cups shallots, skinned and thinly sliced
- splash of extra-virgin olive oil
- pinch of salt
- 2 tablespoons miso
- 1/2 teaspoon powdered mustard (or a bit of whatever mustard you have around)
- 1 tablespoon honey or agave
- 1/4 cup (brown) rice vinegar
- 1/3 cup mild flavoured extra-virgin olive oil
- 1 teaspoon pure toasted sesame oil (optional)
- 1/2 of a medium-large cabbage
- 1 cup slivered almonds, toasted
- 1/2 medium red onion, sliced
- 3/4 cup chives, minced
- 8 ounces extra-firm tofu, room temperature
Stir together the shallots, splash of olive oil and a big pinch of salt In a large skillet over medium heat. Stir every few minutes, you want the shallots to slowly brown over about 15 minutes. Let them get dark, dark brown (but not burn). If needed, turn down the heat. Remove them from the skillet and onto a paper towel to cool in a single layer. they should crisp up a bit.
Make the dressing by whisking the miso, mustard, and honey together. Now whisk in the rice vinegar and keep whisking until it’s smooth. Gradually whisk in the olive oil, and then the sesame oil. Two pinches of fine grain salt. Taste and make any adjustments if needed.
Cut the cabbage into two quarters and cut out the core. Using a knife, shred each quarter into whisper-thin slices. The key here is bite-sized and thin. If any pieces look like they might be awkwardly long, cut those in half.
Gently toss the cabbage, shallots, almonds, red onion, chives and tofu in a large mixing/salad bowl. Add a generous drizzle of the miso dressing and toss again – until the dressing is evenly distributed. Add more a bit at a time if needed, until the salad is dressed to your liking.
Prepare to be amazed by this Miso Salmon!
The savoury glaze is the perfect accent for this broiled fish and makes an easy dinner. Makes 2 servings
- 2 to 3 pounds high-quality skin-on salmon filets, wild-caught if possible
- Freshly ground black pepper
- 4 tablespoon light or yellow miso
- 4 tablespoon soy sauce (or tamari or coconut aminos)
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup
- ½ teaspoon Sriracha hot sauce
- ½ teaspoon kosher salt, Himalayan salt or sea salt
- Optional garnish: Sliced green onions, sesame seeds
- Instructions
- Let salmon rest at room temperature for 20 minutes.
- Meanwhile, make the miso glaze: Whisk the miso, soy sauce, rice vinegar, sugar, Sriracha and salt together in a small bowl until smooth (the miso may have a few lumps depending on its texture, which is okay).
- Preheat the broiler to high. Place a large sheet of aluminum foil on a baking sheet and brush it with sesame seed oil. Pat each piece of salmon dry and place it on the foil skin side down. Brush salmon liberally with the glaze (1 to 2 tablespoons).
- Broil about 4 to 5 minutes for very thin salmon or 7 to 10 minutes for 1-inch thick salmon, until just tender and pink at the center (the internal temperature should be between 125 to 130F in the center). Brush with more of the glaze and serve.
Creamy Miso Peanut Chicken Lettuce Wrap – Serves two
Easy, healthy and delicious.
For the Sauce:
- 1/2 cup crunchy natural no sugar added peanut butter
- 6 tablespoon miso
- 1 cup broth or water
- 2 tablespoon soy sauce
- 2 clove garlic, minced
- 6 green onions, minced
- 2 jalapeno, ribs and seeds removed, minced (optional)
For the Lettuce Wraps
- 2 lb. boneless skinless chicken breasts
- 2 tablespoon chilli powder
- salt and pepper to taste
- butter lettuce leaves for serving
- lime juice
- Whisk all the sauce ingredients together until smooth and creamy.
- Heat a grill or skillet over medium-high heat. Coat the chicken with chili powder and a generous sprinkling of salt and pepper. When the grill is hot, add a little bit of butter if necessary to prevent sticking, and add the chicken. Cook for a few minutes on each side until the chicken is cooked through until its gets really golden brown on the outside. Set aside and let cool for at least five minutes. Cut or shred into small pieces.
- In a mixing bowl, combine about half of the sauce with the chicken. Add more sauce as needed to get everything evenly coated.
- Stuff each butter lettuce leaf with the mixture. Add water or oil to the remaining sauce until it pours evenly off the end of a spoon – use it to drizzle over the top. Squeeze with lime juice when serving if you’re that kind of person.