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.
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 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.
Is miso soup actually good for you? 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.
Strengthens immune system: The probiotics in miso soup also reduce the production of bad bacteria, improve blood circulation and ultimately boost your immune system. Probiotic-rich diets can also help you recover from infections faster and reduce the need for antibiotics.
To avoid cooking off the lactic acid when making miso soup, you can make sure to turn off the heat and cool the pot until 120°F-158°F (50C°-70°C) (the probiotics will die above 158°F/70°C). But most Japanese people don't take an exact temperature reading and turn off the heat when adding miso to the pot.
The consumption of miso has also been reported to exert health effects, such as fat suppression [9], anti-inflammation [10] and stroke prevention [11].
The one big concern that some people have when it comes to miso soup is the high sodium content; with the average teaspoon of miso featuring between 200 and 300 milligrams of this blood-pressure-raising element, it can easily scare away those struggling with high sodium levels.
If you want to avoid sodium, your choice should be White. If you don't need to avoid sodium intake, then Red is the most nutritious. The site says that White Miso makes you relaxed and gives you a good night sleep.
Miso is a versatile and nutritious ingredient that adds a surprising amount of flavor to your meals. The fermentation process used to make miso adds bacteria that's good for gut health and digestion. And research suggests that people who consume it frequently have lower rates of heart disease and some cancers.
Seaweed is the detoxifier of the ocean while mushrooms are detoxifiers of land. Both combine well in this tasty soup to help your body do some spring cleaning! Additionally, this soup will boost your immune system and ease the workload on your Liver as you get ready to move into Summer.
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.
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 ).
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.
Miso is generally recognised as safe for most people, unless you follow a low-salt (sodium) diet, then you may wish to limit your intake because miso has high levels.
For greatest benefit miso should be used in small amounts on a regular basis. One to two tablespoons per day would be average use. When seasoning soup, begin by adding a small amount of miso — one to two teaspoons per cup of liquid — add- ing more if needed. Miso soup should taste neither too salty nor too bland.
Miso is generally recognised as safe for most people, unless you follow a low-salt (sodium) diet, then you may wish to limit your intake because miso has high levels.
It's a staple of breakfast and dinner tables, especially when paired with rice (which is common, to say the least), and is a very traditional dish with a long history. It's such a big deal, even, that the question “I want to eat the miso soup you make every day,” is a stereotypically Japanese marriage proposal.
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Introduction: My name is Amb. Frankie Simonis, I am a hilarious, enchanting, energetic, cooperative, innocent, cute, joyous person who loves writing and wants to share my knowledge and understanding with you.
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“. We are giving away this book to 5 lucky winners. 
