Miso is one of the essential fermented condiments used in Japanese cooking. I have 15 delicious miso recipes that go way beyond miso soup on Chopstick Chronicles and I share more miso recipes in the book “Secret to Japanese cooking”. We are giving away the book to USA/Canada residents.
What is Miso?
Miso (pronounced me-so) is one of the staple condiments in a Japanese pantry. It is made from cooked soybeans, salt, water and grain (usually rice or barley) inoculated with Aspergillus oryzae, called “Koji” in Japanese. The fermentation process takes about three months minimum, and usually six to twelve months to mature.
Noteworthy Miso health benefits
Why is Miso is regarded as a superfood? Because of the long natural fermentation process not just creating a panorama of delicious new flavours and aromas, but it also transforms virtually all of their complex protein, carbohydrate, oil and fat molecules into readily digestible amino acids, simple sugars, and fatty acids. Reference: The Book of Miso: Savory Fermented Soy Seasoning
rich in high quality protein
good for your gut health
good source of essential vitamin B-12 for a plant-based diet
promotes long life and good health
Cooking with Miso: Unlimited Versatility
Each of the many miso varieties has its own unique flavour, aroma, colour, and texture. They go well beyond just making miso soup. For example, even just red miso would invite endless possibilities of usage such as miso-glazed salmon, miso butter onigiri rice balls. I hope that the post “15 miso recipes” on Chopstick Chronicles and the book give you some ideas for your own miso recipes. Reference: The Book of Miso: Savory Fermented Soy Seasoning
Miso is classified by its colour, ingredients or taste. By its colour: there are red miso (aka miso), white miso (shiro miso) and mixed miso (awase miso). Ingredients: miso classified as rice (kome miso), berley (mugi miso) or beans (mame miso). By its taste: sweet miso (amakuchi) and dry (karakuchi).
White Miso recipes (Shiro miso)
White miso is lighter in colour and sweeter than red. This is because the white miso is made with a higher percentage of koji and shorter fermentation periods. It is suited to making dressings, sauces and sweets due to its sweet flavour and light colour.
Mizuna salad with miso dressing
Miso glazed eggplant “Nasu Dengaku”
Miso butter grilled rice balls “Yaki Onigiri”
Onigirazu
Miso Caramel
Ozoni kansai region mochi miso soup
Red Miso recipes (Aka miso)
On the other hand, Red miso is bolder in flavour and darker in colour due to less koji being used and longer fermentation period. Therefore it works best for glazed meat and fish, marinade.
Saba misoni
Miso egg
Miso soup basics
Instant Miso soup bombs
Miso Katsudon
Miso soup with spinach and egg
Inari sushi (secret flavour “Kakushi aji)
Miso glazed salmon
Homemade Miso recipe
Because Miso is rich in flavour, high in plant-based protein and is Umami packed, it is available from supermarkets, health stores and Japanese/Asian grocery stores. Although it is readily available, if you can not access Miso, you may need to make one from scratch as I do. I choose to make my own so that I know my miso is made from organic ingredients and has no msg.
It is quite easy and fun to make and even though it takes at least 3 months to mature, it is totally worth your effort. So check out easy homemade miso paste recipe
The secret to Japanese cooking book giveaway! (USA/Canada only)
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Miso soup contains several beneficial vitamins, minerals, and components that may improve your gut and heart health and may lower your risk of cancer. If you are on a low-salt diet, read the label on packaged miso soup to choose one that's low in sodium.
It is believed that over three-quarters of people in Japan consume miso soup at least once a day. The origins of this popular dish can be traced back to ancient times. It became a 'daily meal' for the samurais during the Kamakura period (1185–1333), and, during the age of Japanese civil wars.
It's hard to say what “healthy” means but, in general, instant miso soup is good and healthy for your health. Miso is a fermented ingredient. Vegetables that have been dried are high in fiber.
Homemade miso is a tasty all-purpose seasoning. Honestly, it's so delicious you may even want to use it as a dip, straight from the jar! If you aren't quite sure what to do with miso paste (beyond making traditional miso soup), here are a few ideas: Soups: Add it to chicken soup or a Japanese noodle bowl.
Miso soup is low calorie, low fat, and high in nutrient content, so it is safe to eat daily. However, it does have a high salt content. So, those on blood thinning medication or who have heart problems (including high blood pressure and heart disease) may want to limit their consumption of miso soup.
Sodium restriction for vegetarians with kidney disease
To reduce sodium intake, the use of high-sodium foods such as meat analogs, salted nuts, miso, frozen entrees, marinated tofu products, savory snacks and meals in a cup should be limited.
Some people may have an allergy to soy protein and will therefore need to avoid miso and other soy-based foods. Soybeans are considered to be goitrogenic. This means if you have a thyroid issue you may be advised to minimise your intake.
Miso consumption is generally safe for most people. However, it does contain a large amount of salt. Thus, it may not be a good choice for individuals who need to limit their salt intake due to a medical condition. Finally, most varieties are made from soybeans, which could be considered a goitrogen.
Miso contains amino acids that can help boost the production of melatonin, a natural hormone that helpsmake you sleepy. Bananas: An excellent source of magnesium and potassium, which can help relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin.
In terms of health benefits, the darker and more strongly flavored miso varieties tend to be the most nutritious. Here are a few of the healthiest types of miso: Red Miso: Made with a higher percentage of soybeans and fermented for a longer period of time, red miso has a rich, complex flavor and a dark red-brown color.
The basic miso soup, also called misoshiru, is made from two ingredients: dashi and miso. And you can add whatever you like or have in your fridge/pantry (see below for ideas). No other seasonings necessary, especially no additives and certainly no MSG ((monosodium glutamate) or other flavor enhancer!
Umami is the savouriness that is slightly addictive because of its well-rounded flavour. The kombu stock and the sh*take mushrooms in my miso soup have the highest amount of glutamate (and therefore umami) in any food product…
“Traditionally, rice miso is more expensive than barley miso, because the grain is more expensive,” explains Chung. Accordingly, wealthier merchants could afford to purchase more expensive miso made with rice, whereas farmers and townsfolk often ate miso made with millet, barley, or other common grains.
If you're looking to shed some pounds, you'll be glad to know that the nutritional profile of miso soup can support your weight loss goals. Not only is Miso soup great for digestive health but it is also low in calories, typically containing around 40-60 calories per serving.
Boiling miso can harm the probiotic bacteria. At temperatures above 115 degrees Fahrenheit these delicate bacteria are destroyed. We recommend adding miso paste to soups just prior to serving.
A Japanese study found that those who consume miso have lower incidences of stomach cancer and heart disease, and it's also has anti-diabetic and anti-inflammatory effects on the body. Many fermented foods, including miso, are naturally probiotic.
Miso soup is full of probiotics, which contribute to improved gut health and reduced inflammation. Miso is known for being rich in vitamins and minerals, good for bones, improving digestion, and heart function. It may also reduce the risk of cancer, cholesterol levels, blood pressure, and diabetes.
Introduction: My name is Edwin Metz, I am a fair, energetic, helpful, brave, outstanding, nice, helpful person who loves writing and wants to share my knowledge and understanding with you.
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