In a Miso Mood
When you hear the word miso, it’s likely the first thing you think of is soup. That makes sense, because miso soup is a delicious, warm, nutritious meal and a staple found in many Asian restaurants here in the US. Miso is so rich in flavor and health benefits that it’s well-worth incorporating into your diet, and can easily be made at home!
Miso reportedly originated from China and was introduced to Japan over 1,300 years ago. At the time, it was used to help preserve food, but its rich umami flavor—a balance of salty, earthy, and a tiny bit sweet—was so good that it became an ingredient in its own right. I learned that the word miso translates to “fermented beans” in Japanese, and this makes sense since it’s made from fermented soybeans and grains.
Miso is super versatile and can be used in many things other than soup - think veggie dishes, marinades, dressings, glazes, and more.
Here are the main health benefits of miso that I want you to take away:
Miso is rich in probiotics
Since it’s a fermented food, this adds up. Probiotics are live bacteria that help keep our gut healthy, and when our gut is healthy we experience much less inflammation, our digestive system is happy, and we feel better, generally speaking! Incorporating foods with miso into a healthy diet filled with other gut-friendly foods (like fiber and plants) is a great idea to keep your gut in top shape.
It provides us with energy
Miso has an incredible nutrient profile. It’s a great source of iron, calcium, potassium, B vitamins and protein. Miso is high in complete proteins that contain all essential amino acids and should be considered an important source of protein for any diet. Protein is a key nutrient providing us with enough energy to do everything we want to do each day!
Miso also contains a large range of B vitamins including vitamin B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B9 (folate). Each of these B vitamins benefit our body in different ways, but two notable ones are providing our body with energy and supporting our nervous system. B vitamins play an important role in energy production and are a component in reactions of breaking down food into a usable form of energy for our body. Our nervous system controls how our brain processes our thoughts, our movement and balance, all of our five senses.
It’s good for our bones
Vitamin K is another nutrient found in miso. Vitamin K is a fat-soluble vitamin that plays an important role in bone health and blood clotting, which is important for healing wounds and cuts.
What to look for when buying miso?
Miso comes in a few different varieties. There are darker misos which are typically brown and dark red. These are fermented longer than the light colored misos, and generally have a more intense flavor. The lighter misos like white and yellow, are better for dressings, sauces, and glazes. The darker misos are great for heartier dishes like stews and heavier soups.
How to incorporate miso into your diet
Miso is a wonderful ingredient that can be incorporated into many dishes. It has healing properties, and a strange ability to comfort and soothe in even the most stressful of times based on its earthy, umami taste. Here are a few simple ways you can incorporate it into your diet:
Create a simple miso sauce - with 2 tbs miso paste, 1 tbs liquid aminos, 1/4 cup water. Use this sauce to marinade tofu, tempeh, fish, vegetables, etc.
Mix up an easy tahini dressing - 1/4 cup tahini, 1 tbs miso paste, 2 tbs lemon juice, 1 tbs liquid aminos, 1/4 cup water.
Make miso soup
Mash it into potatoes
Whisk it into salad dressing
Use as a quick pick me up - take 1 tbs miso paste and combine with hot broth or water. Sip to feel better!