Monday, March 5, 2012

Miso Soup Benefits and Recipe

I was just at the Hilldale Farmer's Market Sunday (my favorite place to be Sunday morning) and one stand was selling mushroom miso soup! Yum! It was so tasty and chocked full of health benefits. Read below to see why miso should be on your grocery list and then try a recipe. I will try to get the recipe from the market next time I am there too!

The legend of miso tells tales of Buddhist monks perfecting the fermentation process of soybeans in 7th-century Japan. Over the centuries, miso began to be used in a variety of culinary ways including its addition to dashi, or Japanese soup stock. Presently, miso is dissolved in dashi and solid ingredients such as seaweed, tofu or mushrooms are added for flavor and color. Adding the buttery texture of miso to your dashi will increase flavor and offer nutritional benefits....

Vitamin K
Fat-soluble vitamin K is created in the intestines and responsible for blood clotting and blood flow. According to the Linus Pauling Institute, vitamin K synthesizes a series of proteins that allow blood to reach the heart, brain and lungs freely while preventing excessive blood loss during physical trauma. Adding 3-oz. of miso to your dashi will offer 30 percent of the suggested daily value of vitamin K, according to the World's Healthiest Foods website.

Manganese produces antioxidants that protect mitochondria from oxidative stress caused by consuming their own oxygen supply. In this way, manganese plays vital roles in energy production and preventing free radical damage, according to the Linus Pauling Institute. The U.S. Department of Health and Human Services has stated excessive exposure to manganese in the air, soil and water from commercial uses have been linked to neurological conditions. For this reason, only small amounts of manganese are required for optimal health. Adding 2-oz. of miso to your soup base will provide 30 percent of the suggested daily value of manganese.

The mineral zinc is a jack of all trades, playing crucial roles in taste and smell perceptions, immune function, and the cell division, DNA and protein synthesis required for growth and development during pregnancy and adolescence. According to the Office of Dietary Supplements, zinc has no storage system in the body and must be ingested daily through meat, beans, nuts and seafood. Four ounces of miso added to your soup base will offer 28 percent of the suggested daily value for zinc.

Soya: History of Miso
Japan-101: Miso Soup: A Japanese Tradition
Linus Pauling Institute: Vitamin K
World's Healthiest Foods: Miso
U.S. Department of Health and Human Services: Manganese
Article reviewed by Bryn Bellamy Last updated on: Sep 28, 2010

Read more:

Hearty Shiitake Mushroom and Miso Soup
Recipe courtesy Tyler Florence

.Prep Time:15 minInactive Prep Time:-- Cook Time:40 minLevel:
6 to 8 servings.Ingredients
1 bunch scallions, sliced thin, white and green parts separated
1 (1-inch) piece fresh ginger, chopped
3 cloves garlic, chopped
2 tablespoons toasted sesame oil
8 cups water
3 (6-inch) pieces dried kelp (kombu)
1/4 cup bonito flakes
3 ounces dried shiitake mushrooms
1/2 cup light miso
1 pound baby bok choy, cut in quarters
8 ounces firm tofu, cut into cubes
In a large soup pot over medium heat add the scallion white parts, ginger, garlic, and sesame oil. Cook for 1 minute and add 8 cups water. Rinse the kombu and add it to the pot along with the bonito flakes. Bring it to a simmer and cook for 10 minutes - do not let it boil. Remove the kombu and set it aside. Add the dried mushrooms and miso to the pot and let it simmer gently for 10 to 15 minutes, or until the mushrooms are hydrated and tender. Add the bok choy and simmer until it is tender, about 10 minutes. Add the tofu and cook for another 5 minutes. Ladle into bowls and garnish with the reserved green parts of scallions. You can also top it with slices of the Campfire Pan-Roasted Chicken and garnish with the Crisp Soba Noodles



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