12+ Incredibly Healthy Recipes Using Miso Paste... Including Dessert! (2024)

FAQs

What can you use miso paste with? ›

It gains its light, delicate flavor from a high proportion of rice koji to soybeans and a short fermentation (three months to one year). Pair white miso with chicken, roasted vegetables, or a white fish like cod; you can also use it in marinades, salad dressing, or miso butter.

Miso is a rich source of vitamins and minerals, as well as probiotics, known as the gut's "good bacteria." Much of the potential health benefits of miso paste are because of the fermentation process used to make it.

You may want to eat miso in moderation by adding it sparingly in your day-to-day cooking, especially if you are watching your sodium intake or are at risk for heart disease, such as high blood pressure.

The consumption of miso has also been reported to exert health effects, such as fat suppression [9], anti-inflammation [10] and stroke prevention [11]. Miso contains various microorganisms, such as Aspergillus, yeast and lactic acid bacteria (LAB).

Can you eat miso paste raw? Grab a spoon and dig in – you CAN eat your miso paste raw! I often recommend this to people when they are trying a new variety or are considering which variety to use in a recipe. It's a great way to discover the unique taste of miso and how each variety differs in flavor.

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.

Some people may have an allergy to soy protein and will therefore need to avoid miso and other soy-based foods. Soybeans are considered to be goitrogenic. This means if you have a thyroid issue you may be advised to minimise your intake.

In terms of health benefits, the darker and more strongly flavored miso varieties tend to be the most nutritious. Here are a few of the healthiest types of miso: Red Miso: Made with a higher percentage of soybeans and fermented for a longer period of time, red miso has a rich, complex flavor and a dark red-brown color.

Miso consumption is generally safe for most people. However, it does contain a large amount of salt. Thus, it may not be a good choice for individuals who need to limit their salt intake due to a medical condition. Finally, most varieties are made from soybeans, which could be considered a goitrogen.

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.

Is miso good for kids? ›

Is miso healthy for babies? It's complicated. On one hand, miso offers lots of protein, plenty of nutrients like vitamins B and K, and a robust dose of probiotics—beneficial bacteria that foster a strong gut. On the other hand, miso is exceptionally high in sodium, which in excess, is unhealthy at best.

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.

Improves digestion: Because miso is high in probiotics, it helps the body maintain healthy bacteria levels. This bacteria contributes to digestive health, reducing gas, diarrhea, bloating and constipation.

Probiotics for Arthritis

Probiotics (the live microbes and yeast in supplements) or prebiotics (foods that promote the growth of good microbes, including yogurt, sauerkraut, miso and other fermented foods) may help restore a healthy microbiome and normalize immune function.

Fermented soy products like tempeh and miso pack protein and probiotics that are beneficial for gut health. Tofu is also recommended on the leaky gut diet. Nuts, nut butters, and seeds are also good sources of protein, amino acids, and other nutrients known to support gut health.

This is why miso is traditionally stirred in at the final stage of cooking, either over a gentle simmer or heat with turned off. If it is added at the start of cooking and boiled, the flavours lose there subtle of sweet and savoury tones and you are left with a much more one-dimensional taste.

Its strong umami flavor complements a variety of foods. You can add it to mashed potatoes, corn on the cob, or even use it to add saltiness to cookies or ice cream. Miso paste has a unique, savory flavor that will add something special to your recipes.

In Japan, miso is used in a very variety of dishes including soups, glazes, dipping sauces, salad dressings, stir-fries, stews, marinades and more. Because it adds umami, the strong savory flavor associated with meat and aged cheeses, it is a popular ingredient in many vegetarian and vegan recipes.

This Japanese condiment adds deep savoury notes to soups, fish, meat and veg dishes.