Miso is another form of fermented soybean, it is a thick paste-like substance that is brownish in color and tastes very salty and tangy. Miso is one of my favorites and I enjoy miso soup quite regularly. Miso is high in protein and very rich in minerals and vitamins and the darker the paste is in color the stronger the taste will be. Miso is made by the fermentation of soybeans and aspergillus oryzae and the most common varieties are made with soy, although miso can also be made also with rice or barley.
Miso is readily available from many health-food shops and will keep for months in your refrigerator if stored well. Miso is very different from tempeh or natto in that there are literally countless varieties available. The colors range from almost white to black, and the flavors have been described as sweet, salty, fruity, earthy and savory.
Miso contains many different flavonoids and isoflavones, including daidzein, genistein, malonylgenistin and malonyldaidzin which are seen as bad for our health, yet many who condemn soy actually promote miso, a little strange?
In my opinion, miso is one of the best of the fermented foods for the candida patient. Microorganisms such as aspergillus that are used in the fermentation process help to pre-digest miso, which in turn allows your digestive system to easily digest and absorb the nutrition from this super nutritious food. Many forms of miso actually contain copious quantities of beneficial bacteria themselves, including various species of lactobacillus. Miso is one of the best of the fermented foods to consume daily because it powerfully supports digestive health, tastes great and is easy to obtain. Miso has many other health benefits, too numerous to mention, including cardiovascular and immune boosting properties.
Miso in theKitchen
Just like tempeh, there are many ways you can enjoy miso. Here are a few quick suggestions on ways how you can incorporate this delicious fermented soybean paste into your diet.
- Miso soup is very quick and easy to prepare, just warm some water to which you have added miso paste and add a few shiitake mushrooms, some organic tofu, carrots, and a little daikon radish.
- Make a salad dressing by mixing a little miso paste with fresh garlic, sesame or olive oil, fresh ginger and a few drops of lime juice.
- Enjoy a hot miso soup drink instead of a coffee or cup of tea.
- Try a miso sandwich, just spread a little miso paste onto a piece of sourdough bread and add avocado or tahini.
- Use miso as a marinade along with an oil of choice and some fresh garlic, you can use this marinade with chicken, fish or meats of many different kinds.
You’ll love miso, especially once you learn a few ways to prepare it.