Disclosure: I serve as a Brand Ambassador for the Arkansas Soybean Promotion Board helping to share the story of our Arkansas soybean farmers. All opinions are my own. #ARSoyFoods #ARSoyStory #themiraclebean
I don’t know why it took me so long to “discover” miso, but I sure am glad I finally got around to it. Miso and Ginger Marinated and Grilled Salmon has become a real family favorite, and I just know you’ll love it as well. Miso Two Ways — it’s a sauce or a dip –however you choose to use it. I’ve served it over salmon, chicken and pork tenderloin so far. We’ve eaten it as a dip with fresh veggies and loved it! I think it would be perfect as a salad dressing myself and will give that a try soon.
It’s a great one to have on hand for your summer celebrations or get togethers. Be sure to give it a try and let me know how you use it.
One of my favorite choices for white miso. https://amzn.to/2J9vzEm
The base of the majority of miso is soybeans. The soybeans are fermented with koji, which are grains—like rice, barley, or millet—inoculated with the mold Aspergillus oryzae. Just like fine wine, all it needs is a little time. There are different kinds of miso, but most can be divided into either light or dark. My preference generally runs to the light variety, but as I venture out into more savory dishes, I plan to experiment with a darker variety such as this red miso paste.
Hatcho (hacho) miso, on the other hand, is mostly pure soybeans with koji and, sometimes, roasted barley. Thick, dark and rich, it is aged 2-3 years and is much stronger than some others. You will use it much like a bouillon cube to add flavor to noodle dishes, soups, stews, sauces and broths.
https://amzn.to/2LiSbVg
I’ve learned to look for any additives, such as MSG, that may have been added to the miso and I avoid that brand. Miso is readily available in larger supermarkets and, certainly, may be found online. You’ll want to store miso in a sealed container in the refrigerator. It should last quite a long time unless, of course, you use it as fast as I do!
Miso adds that unami taste which is now considered to be its own category of taste along with sweet, salty, sour and bitter. Foods that have a strong umami flavor include broths, gravies, soups, shellfish, fish and fish sauces, tomatoes, mushrooms, meat extract, yeast extract, cheeses, soy sauce and human breast milk. Much like the anchovy in a Caesar dressing, it’s that taste everyone wants to identify but can’t. It’s the boost that puts the tastiness of a dish really “over the top.”
If you’ve been to a hibachi grill before, you’ve probably had miso even though you may not have seen it called that on the menu. That typical ginger dressing that comes with your salad, that’s most likely ginger-miso dressing. That brothy soup? Yep. More than likely, miso has been added to that broth.
If you’ve ever been trying to figure out what’s in a dish that so enhances the taste of what you’re eating, it may well have been miso. It’s rather like a “secret ingredient”. I use it in polenta and grits to get a hint of saltiness and have read several dessert recipes where it is used as well.
Miso, a complete source of protein, is highly nutritious and has been linked to several health benefits. According to Healthline.com, miso contains a good amount of vitamins, minerals and beneficial plant compounds. One ounce (28 grams) generally provides you with :
- Calories: 56
- Carbs: 7 grams
- Fat: 2 grams
- Protein: 3 grams
- Sodium: 43% of the RDI
- Manganese: 12% of the RDI
- Vitamin K: 10% of the RDI
- Copper: 6% of the RDI
- Zinc: 5% of the RDI
(http://nutritiondata.self.com/facts/legumes-and-legume-products/4379/2
It also contains smaller amounts of B vitamins, calcium, iron, magnesium, selenium and phosphorus, and is a source of choline. Interestingly, the varieties made from soybeans are considered to be sources of complete protein because they contain all the essential amino acids needed for human health (http://nutritiondata.self.com/facts/legumes-and-legume-products/4379/2).
The fermentation process used to produce miso makes it easier for the body to absorb the nutrients it contains (https://www.ncbi.nlm.nih.gov/pubmed/15671685). The fermentation process also promotes the growth of probiotics, beneficial bacteria that provide a wide array of health benefits. A. oryzae is the main probiotic strain found in miso (https://www.ncbi.nlm.nih.gov/pubmed/18072744)
Miso is also very salty so if you’re watching your salt intake, check with your medical doctor before adding large quantities to your diet. You should not need to add additional salt to dishes that include miso.
Your gut is home to trillions of bacteria.
Miso fermentation helps improve the body’s ability to digest and absorb foods. The condiment also contains probiotics that can promote gut health and digestion.
Miso is also rich in antioxidants, which may help guard your body’s cells against damage from free radicals, a type of cell damage linked to cancer (https://www.ncbi.nlm.nih.gov/pubmed/1333523).
Regular miso consumption may reduce the risk of certain types of cancer. However, more research is needed.
In addition, regularly consuming probiotic-rich foods like miso may reduce the need for infection-fighting antibiotics by up to 33% (https://www.ncbi.nlm.nih.gov/pubmed/21901706).
Miso’s rich probiotic content may boost your immune system and help ward off infections. That said, more studies are needed before strong conclusions can be made.
- May promote heart health: Miso soup may reduce the risk of death from heart disease. However, the protective effects appear to be small and may be specific to Japanese women (https://www.ncbi.nlm.nih.gov/pubmed/18025534).
- May reduce cholesterol levels: Animal studies show that miso may help reduce levels of “bad” LDL cholesterol in the blood (Research Gate https://www.researchgate.net/publication/276932086).
- May reduce blood pressure: Miso appears to reduce blood pressure in animals. However, results in humans remain divided (https://www.ncbi.nlm.nih.gov/pubmed/22261579).
- May protect against type 2 diabetes: Some studies show that fermented soy products such as miso may help delay the progression of type 2 diabetes. However, not all studies agree (https://www.ncbi.nlm.nih.gov/pubmed/20116654).
- May promote brain health: Probiotic-rich foods such as miso may benefit brain health by helping improve memory and reducing symptoms of anxiety, stress, depression, autism and obsessive-compulsive disorder (OCD) (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5216880/)
Miso consumption is indirectly linked to a variety of additional health benefits.
Notes
This will yield 2/3 - 1 cup sauce/dip. It will keep 3-4 days in the refrigerator. The flavor actually improves if made ahead. Try it on grilled, poached or roasted meats or veggies. It's also very good used as a dip with crudites of your choice.
Ingredients
- 1 Tablespoon white miso
- 1/3 cup regular mayonnaise
- 1/3 cup sour cream or Greek yogurt
- 1 clove garlic, finely minced
- 1 Tablespoon finely minced shallot
- 1 Tablespoon fresh lemon juice
- Fine zest of 1 lemon, optional
- Generous pinch of freshly cracked black pepper
Instructions
- In a small bowl, whisk together all ingredients until thickened.
- Cover and store in the refrigerator until serving. Whisk again before serving.
