What is Miso?

Miso is a fermented bean paste that originates from Japan. In japan most will start their day with a bowl of fermented bean broth or miso. Adde to this is some chopped veggies like spring onions and some sea veggies like arame that soften up once put into the broth quickly.

Benefits of Miso

Miso is a hearty broth that you can add chopped spring onions and sea vegetables to, like arame. Here are some benefits of miso

Miso is a good source source of , manganese, vitamin K, copper and zinc.
A source of protein
Fermentation process means that miso is rich in enzymes, which help to increase the number of beneficial bacteria in the food.
Miso is known as a probiotics due to the good bacteria thats in it, which aid digestion, absorption and assimilation of nutrients.
Also known as a probiotic and the enzymes promote a healthy overall intestinal flora. This increases the health of the gut microbiome and digestive system
Gut repair means an enhanced immune system.
Gut repair helps the gut to synthesise vitamin K and vitamin B12, as a by-product of their metabolism.
There is much research on the benefits of including soy products in the diet. Although miso is made from soy beans, the quantity consumed is quite small and unlikely to have a profound oestrogenic effect.
Soy products are widely produced from genetically modified (GM) soybeans. To make sure miso is made from organically grown, not genetically modified soy beans, make sure to read the label. The label will also indicate if the miso is gluten free.

Negative to Miso

However be careful… miso is considered to be high in salt (so get reduced salt if you can) and so should be consumed with the guidelines of no more than 6g per day. One teaspoonn with hot water and the chopped spring onions, arame and you can even add in some organic tofu.

How to Make Miso Broth

Miso Soup

Miso With Noodles

Types of Miso

White Miso (Shiro)

Made from rice and soybeans, then fermented for around two months. Shiro, which means “white” in Japanese, sweet to mildly salty and light in look. Very versatile, and not too strong in taste so great to add to salad dressings or even sauté your onions and vegetables in it, instead of vegetable stock and of course instead of oil.

Yellow Miso (Shinsu)

Yello miso is also mild in taste and fermented a littel longer than the process of white miso. You can use this with confidence in many recipes.

Barley Miso (Mugi)

Made from soybeans and barley. Made with a longer fermentation process than most white miso. Mild and sweet in flavour. It has a strong barley aroma.

Red Miso (Aka)

If your recipe ingredient mentions dark miso, then the red miso is the one to choose.Made from a higher proportion of soybeans and fermented for up to three years. Red miso is russet in colour. It is also saltier and denser in flavour. Best used in hearty dishes like stews and tomato sauces. Can be over powering in taste so a little goes a long way. Experiment and see how you get on.

Choose an unpasteurised, live, enzyme-rich miso when you are looking to buy. Store in the fridge once opened. This type is loaded with beneficial microorganisms. If after opening, you see changes in the texture, colour and flavour you may need to reuy. But generally miso stores for a long shelf life. So don’t forget it’s there.

Miso Recipes

Miso Research

http://journals.lww.com/eurjcancerprev/Abstract/1997/03001/Intestinal_flora_and_endogenous_vitamin_synthesis.9.aspx

http://www.ncbi.nlm.nih.gov/pubmed/24251697

http://press.endocrine.org/doi/abs/10.1210/jcem.83.7.4752