12 Easy Miso Recipes That Will Explode Your Tastebuds (2024)

FAQs

Why shouldn't you boil miso? ›

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.

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 minimise your intake.

Avoid high heat when cooking with it, as it will kill off the good bacteria. When making miso soup, turn off the heat and dissolve (using a muddler like this will help avoid clumps).

The secret ingredient: Aspergillus oryzae, a grain-loving fungus that under the microscope looks like a delicate flower on stem. Fermented with soybeans, grain, and, salt, it becomes miso paste, a staple of Japanese cuisine.

Miso paste is made using soybeans. Some people are allergic to soy protein. You should avoid miso soup if you have a soy allergy. Most miso paste—the main ingredient in miso soup—is gluten free because the koji used is made with rice.

It doesn't need to be cooked; it's safe to use raw. Miso is a common ingredient in sandwich spreads. Because it's so salty, it's usually thinned with ingredients like oil or mayonnaise. (These are also used to make salad dressings.)

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.

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 addition, the weight of visceral fatty tissue was reduced by the intake of miso and PFM (Figure 2B). Both the intake of fermented and pre-fermented miso prevented the progression of fatty liver, indicating that the mold of soy-paste and A.

Says the 10th-generation owner Yuka Itō, “Manufacturers either pasteurize or add alcohol to their miso to halt fermentation before shipment, but homemade miso is a 'living seasoning' that still contains live microbes.

Does miso expire? ›

So, how long can I keep miso? Miso is a “preservative food,” that can be kept for a long period of time due to its salt content. If kept in your refrigerator, miso itself does not go bad. In terms of the quality of the taste, miso should remain relatively consistent for up to one year.

Miso improves your digestion

Having a healthy gut flora is very important because it helps defend your body against toxins and harmful bacteria. It also improves digestion and reduces gas, constipation and antibiotic-related diarrhea or bloating ( 6 , 8 , 9 ).

Miso is a Japanese traditional paste produced by fermenting soybean with fungus Aspergillus oryzae and salt, and sometimes with rice, wheat, or oats.

Tamari/Coconut Aminos

Both are salty and contain plenty of the same free-forming amino acids (which create that umami flavor) found in miso. For an easy miso substitute, blend a few tablespoons of either tamari or coconut aminos with a can of cooked chickpeas. If desired, season with additional sea salt.

“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.

The number one mistake! The aromatic qualities of miso – as well as some of the nutritional benefits – are damaged when boiled. This is why miso is traditionally stirred in at the final stage of cooking, either over a gentle simmer or heat with turned off.

Adding it to boiling water will kill the probiotics in the miso, nixing the health benefits it typically offers, like better digestive health. Wait until the soup has been taken off the heat and then stir or whisk in miso to taste. The paste-like texture will melt into the soup thanks to the residual heat of the stock.

Don't bring the soup to a boil!

Because miso is a fermented food, it's teeming with probiotics. Boiling miso kills these beneficial bacteria, so you'll miss out on some of its health benefits.

Miso is a paste and can be mixed into sauces, dressings, batters, and soups. It can be eaten cooked or raw. Since miso is a cultured food, it's best to add it to long-cooked dishes at the end of cooking. Be careful not to boil dishes like miso soup—too much heat will kill the active bacteria in the miso.