Mighty Miso Soup and a 50th Birthday celebration!

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Somehow spring seemed to have disappeared today and I found myself shivering in my parka as we planned out the irrigation and planting at our community vegetable garden.   I felt a miso soup coming on.  I have been meaning to make it for a long time.  My youngest daughter LOVES miso soup so I really needed to make an effort!!

On a side note, our family just hosted a super fun weekend with friends and family to celebrate my husband’s 50th birthday.  There were many surprises for him with visitors coming from Calgary and Las Vegas and family from Saskatchewan.  It was a walk down high school memory lane with a dress up 80’s party and dance and 150 guests to help celebrate.  We are just coming down off of the high and getting our house back in order!

Last Friday night we had a local chef come into our home to cook for our group of 18.  We decided to have a fully plant-based meal to expose our friends and family to the amazing potential of plant-based eating.  We hired Michael Buffet and his team from Start Fresh.  They totally rocked it.  I was amazed by the artistry and the abundant flavours of the dishes.  Our meat-based friends all commented on how they had no idea that plants could taste that great!  A couple of them specifically mentioned that they didn’t remember ever tasting flavours like that in their traditional meals.   A win for the good side. 😉  One friend from Las Vegas spent the weekend with us and was very curious about this clean way of eating.  I sent her home with a whole list of books, documentaries and names of doctors and scientists who promote this way of eating.  I think she is almost hooked!

Here are some photos of some of the dishes Start Fresh served.  I would highly recommend them for a special meal.  They are even coming out with a whole vegan menu!

So, now on to the Miso Soup! 

What a quick, healthy, added oil free tummy warmer.  Miso is a fermented soybean paste that can be added to soups and stir fries and other dishes.  Be sure to buy an organic miso in the refrigeration section of your grocery store…  That will ensure it is GMO free, as 93% of soybeans in the US are genetically modified…  Also, from experience, miso does turn bad.  It may look fine, but it starts to smell and taste mouldy, so make sure you check yours before you use it!  Last minute rush to grocery store...

Miso is an Asian staple that has been consumed at all meals for thousands of years. The www.bbcgoodfood.com states the following about miso:

“The protein-rich paste is highly popular as it provides an instant flavour foundation. It adds the fifth taste, known as ‘umami’, to all sorts of dishes including soups/broths, salad dressings, vegetables, stews, glazes, and marinades.

Miso is rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid.  As a fermented food, miso provides the gut with beneficial bacteria that help us to stay healthy, vibrant and happy; good gut health is known to be linked to our overall mental and physical wellness.

Nutritional highlights:

• Miso is a source of copper, manganese, vitamin K, protein, and zinc.
• The fermentation process means that miso is rich in enzymes. Fermentation enhances the number of beneficial bacteria in the food. These bacteria are known as probiotics and are thought to help a wide range of health issues, especially for digestion, absorption and assimilation of nutrients.
• By consuming fermented foods you are adding beneficial bacteria (known as probiotics) and enzymes to your overall intestinal flora, increasing the health of your gut microbiome and digestive system and enhancing the immune system.
• Studies in 1997 and 2013 have shown that beneficial bacteria synthesize vitamins in the gut, primarily vitamin K and vitamin B12, as a by-product of their metabolism.
• Miso is considered to be high in salt and should be consumed with the guidelines of no more than 6g per day in mind.
• There is much research on the benefits of including soy products in the diet. Although miso is made from soy beans, the quantity consumed is quite small and unlikely to have a profound estrogenic effect.
• Soy products are widely produced from genetically modified (GM) soybeans. To make sure miso is made from organically grown, not genetically modified soy beans, make sure to read the label. The label will also indicate if the miso is gluten free. “

Although miso is high in sodium, it seems to not have the same effect as regular salt on the body.  Dr. Greger explains in this video, how the sodium in miso is counteracted by the positive arterial effects from the soybeans.

More information here on the beneficial traits of miso.  Here also, is a visual from Dr. Axe’s website about miso.

Miso Soup recipe:

For a quick and easy soup recipe for those chilly spring evenings, try this out.  It is a combination of my family’s favourite vegetables.  Feel free to omit or substitute your vegetables.  I took a couple of recipes and modified them to something my whole family would enjoy.  
Although any type of mushroom or combination of mushrooms will do, we prefer shiitake mushrooms in this soup as they have a somewhat more earthy flavour and chewy texture than a button mushroom.

Mighty Miso Soup

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Serves: 4 Prep Time: 20 minutes Cooking Time: 10 minutes 10 minutes

Nutrition facts: 200 calories 20 grams fat

Ingredients

• 4 cups water with 2 veggie bouillon cubes or 4 cups of vegetable broth1 cup broccoli florets, separated into tiny pieces1 sheet of nori, broken into small pieces1/2 cup green onions sliced finely1 cup shiitake (or other) mushrooms, sliced finely1 cup tofu cut into small cubes- (medium, firm or silken can be used)1/2 teaspoon lemon juice2-3 teaspoons of fresh ginger root, grated1/2 cup carrots, grated3-4 tablespoons of white or yellow miso pinch of salt and ground pepper to taste

Instructions

1. Place liquid in a medium sized pot and bring to a boil.
2. Add nori and simmer for 5 minutes.
3. In a small bowl, pour 1/2 cup of hot water.  Add miso paste and whisk until smooth.  Set aside.
4. Add broccoli, green onions, mushrooms, tofu, carrots and ginger to the pot.  Simmer for 5 minutes.
5. Add miso and lemon juice and stir.  Taste and add salt and pepper if needed.
6. Enjoy with a salad, steamed Swiss chard and/or multi grain bread.

www.thevibrantveggie.com