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Miso – Health and Diet Benefits, Plus Recipes

Updated on September 29, 2012
Miso with Soba Noodles and Tofu
Miso with Soba Noodles and Tofu | Source
Miso with Vegetables
Miso with Vegetables | Source

The unassuming miso, a soybean-based condiment that is widely used in Japan and the rest of Asia, carries a lot of health punch. It is an ideal companion of both weight watchers and health buffs alike.

Really, only a few foods can actually match the nourishing and weight loss benefits of this white or beige, earth-flavored, simple superfood.

Health and Diet Benefits of Miso

Essentially, miso is low in calories and very filling, making it a preferred food of weight-watchers.

It bears only two grams of fats and under 50 calories per ounce.

Plus, it enhances digestion and even sweeps the intestines clean by eliminating toxins.

Other than its weight loss benefits, miso is likewise recognized for its notable health benefits.

It is made of truly good natural ingredients – fermented soybeans, brown rice, and either barley or buckwheat.

Largely because of its healthy basic ingredients, miso has become known as a healing food.

It ups energy levels, helps nip cancer in the bud, combats certain viruses that can be deadly, tops off lost vitamins and minerals in the body, and is good when one has ulcers or gastritis.

Not to mention, miso can help make the skin glow!

Yes, it can fight aging with its pack of antioxidants.

In a brief, a rundown of some of miso’s health and diet benefits:

  • a good source of B vitamins
  • an excellent source of protein because of its essential amino acids
  • enhances digestion of foods
  • enhances skin complexion
  • fights free radicals
  • has high levels of antioxidants
  • helps prevent certain kinds of cancers – breast, colon, lung, and prostate
  • helps shield against radiation by discharging it from the body
  • lowers bad cholesterol
  • reconditions the intestines by supplying probiotics
  • speeds up secretion of digestive fluids
  • strengthens immune system

Ways to Use Miso in Our Diet

All right, at this point you might be already convinced about the goodness of miso but you might be wondering how to eat it.

There are actually plenty of ways to fold in miso into your diet.

Here are some suggestions:

  • Add miso as an ingredient in your dipping sauces.
  • Add miso in salads as a dressing.
  • Let miso marinade your meat.
  • Make miso an ingredient in your casserole.
  • Mix miso with brown rice, vegetables, and seafoods for a complete, healthy, and filling meal.
  • Place miso in creamed soups.
  • Top your pizza with miso and chunks of tofu.
  • Use miso as a spread in your whole wheat bread.
  • Use miso as you would a sour cream. Just mix it with pureed tofu and lemon juice.

Now, time for some concrete recipes.

Recipe for Sinigang sa Miso – a Tangy Filipino Fish-Based Dish

Ingredients for Sinigang sa Miso

  • bangus or milkfish – 1 piece; large size; cleaned; scaled
  • chili fingers – 2 pieces
  • cooking oil – 2 tablespoons
  • garlic – 2 cloves; pounded
  • miso – 3 tablespoons
  • mustasa – 1 bundle; cleaned; separated per leaf
  • onion – 1 piece; chopped
  • radish – 1 piece; peeled; sliced
  • salt to taste
  • tamarind stock – 1 cup OR tamarind – 1 cup
  • tomato – 2 pieces; quartered
  • water – 1 liter

Steps for Cooking Filipino Sinigang sa Miso

  1. In a pot set over medium heat, pour in cooking oil.
  2. Sauté onion and garlic.
  3. Add in tomato.
  4. Now, place miso.
  5. Pour in water.
  6. Cover pot and allow soup to simmer for about five minutes.
  7. Add in tamarind.
  8. Allow to boil for 10 minutes.
  9. If using tamarind stock, pour the stock into the pot. Then, jump to step # 13.
  10. Get the tamarind from the pot and place it in a bowl.
  11. In the bowl, press the tamarind with a spoon or fork.
  12. Extract the tamarind juice and pour juice into the pot.
  13. Simmer for five minutes.
  14. Place the bangus or milkfish in the pot.
  15. Add in mustasa.
  16. Simmer for 10 minutes.
  17. Turn off the heat.
  18. Add in chili fingers.
  19. Serve sinigang sa miso with hot steamed rice.

Enjoy your Filipino sinigang sa miso!

Easy Recipe for Basic Miso Soup - a Staple in Japanese Cuisine

Ingredients for Japanese Miso Soup

  • miso – 1 cup
  • scallions – 3 pieces; chopped
  • tofu – ½ block; cubed
  • wakame – ¼ cup
  • water – 4 cups

Steps for Making Japanese Miso Soup

  1. In a pot set over medium heat, pour in water.
  2. Add in wakame.
  3. Simmer for about five minutes.
  4. Add in miso.
  5. Stir thoroughly until miso is completely dissolved.
  6. Add in tofu and scallions.
  7. Serve while warm.

Enjoy your healthy Japanese miso soup for breakfast!

Copyright © 2012 Kerlyn Bautista

All Rights Reserved

Authentic Japanese Miso Soup Recipe

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    • teaches12345 profile image

      Dianna Mendez 5 years ago

      I was just introduced to this wonderful soup by a friend of mine. She is from Singapore and also mentioned the great benefit you enjoy in eating this soup. It is indeed a flavorful dish, and as you mention, filled with great nutrition and energy boosters. Voted up!

    • cloverleaffarm profile image

      Healing Herbalist 5 years ago from The Hamlet of Effingham

      Thanks for all the recipes. Great hub. Voted Up. I love miso!