Is Miso Your Cup of Tea?

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Hello lovely people!

First things first, HAPPY SPRING! What a wonderful time of year, where we can put the dark, cold, wet behind us and SPRING into more energy from the big, bright source of Vitamin D! Speaking of energy, and vitamins, with a side of minerals… I wanted to share with you a home-made miso broth recipe and where to find some of the ingredients! I know miso soup is not everyone’s “cup of tea” but did you know that drinking miso broth once a day can improve your gut health, therefore adding to your overall health!?

I’m sure we’ve all heard the buzz around “probiotics,” and while there is a lot of controversy around supplementation (to take, or not to take) it is still important to take care of your gut through natural sources of probiotics and other minerals due to the Kombu (sea kelp) in the broth! According to Healthline.com, because of the ingredients in Miso soup it can help reduce the risk of inflammatory bowel disease, cholesterol and heart disease!

Okinawa, Japan is one of the five “Blue Zones” in the world. Meaning, it has a high percentage of people that live to 100 years or more!!! They claim to have a cup of miso soup almost every day, and this recipe is one the people of Okinawa shared with National Geographic photographer, Dan Buettner in the New York Times, Best Selling cookbook called “The Blue Zone’s Kitchen!”  I have been enjoying this recipe for a few months now. It is flavourful, rich, satiating and so easy to make!!!


Without further adieu: THE RECIPE


Kelp (Kombu) Dashi: *Kombu needs to soak overnight!*

Ingredients:

  • 1 ounce kombu (a 4-inch x 6 inch piece of kelp)

  • 5 cups of water

  • 1/4 cup dried bonito flakes

  1. Wipe off white layer on kelp with dry cloth. Soak kombu overnight in water

  2. Drain kombu and combine with 5 fresh cups of water in a soup pot *(I typically cut the kombu up before adding it to the fresh water. I find it easier to manage this way as it is quite slimy after soaking!)

  3. Heat until just before boiling. As soon as the liquid boils, strain the kombu out

  4. Add bonito flakes and bring dashi broth to a boil, skimming the top if necessary

  5. When Dashi boils, reduce heat to a simmer immediately. Simmer for 30 seconds

  6. Remove from heat and let bonito flakes sink to the bottom, about 10minutes *(I find it never takes that long)

  7. Strain out the Bonito flakes, and serve. Or store in the refrigerator for up to 1 week.

Mushroom Dashi

Ingredients:

  • 4 Cups of water

  • 1 ounce Kombu

  • 5 dried porcini mushrooms, soaked in water for 1 hour

  1. Rinse of Kombu with water

  2. Boil water and reduce to a simmer

  3. Add Kombu + mushrooms to pot and let simmer for 15-20 minutes

  4. Strain and reserve broth

*(I haven't tried the mushroom one, but if you like mushrooms, you may like to give it a try!)

MISO SOUP:

(This is the recipe out of the cookbook, but you can add any vegetables, ramen, or simply tofu that you might like in your soup!)

Ingredients:

  • 1 1/2 small daikon radish (both roots and leaves) peeled, quartered, and thinly sliced

  • 1 small carrot, peeled and sliced to the same size as radish

  • 1/2 cup of chopped chinese cabbage (like Napa or Bok CHoy)

  • 1/2 cup sliced oyster mushrooms (optional)

  • 6 Cups of Dashi Broth (entire pot made)

  • 3 Tbsp red miso paste

  • 1 Tbsp vegetable oil (we use extra virgin olive oil as substitute and it worked just fine)

  • 1/2 cup cubed tofu (I recommend extra firm tofu)

  • 1/3 Cup chopped sweet potato leaves or other greens

Note: You can omit all the vegetables and just add 3 Tbsp of Red Miso Paste to the Dashi broth you made earlier, bring to a boil, then reduce the heat and simmer for 15 min if you would like to  alone to enjoy the broth alone, or with tofu like you might get at a Sushi restaurant) Feel free also to be creative and add your favourite vegetables or ramen!

  1. In a soup pot, combine all the ingredients except tofu, and greens and bring to a boil .

  2. Immediately turn of the heat and simmer for about 15 minutes (or until diakon is soft if using)

  3. Add tofu, noodles if using and greens at the very end and turn off heat

  4. Serve, and enjoy!! 

*The ingredients for these dishes are best purchased at Choices, Natures Fare, Save On Foods (for veg), and The Oriental Supermarket (for Bonito Flakes and Kombu)

*Miso broth is very healthy for you, and kombu is packed with nutrients such as minerals!! 

If you’ve tried it out, let us know what you think!!!! 

In Health,

Stephanie Fairfield, RMT

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