Marvelous Miso

My next new favorite soup to make is miso soup.  I've always loved it at Japanese restaurants and just discovered how easy and tasty it is to make!  The brand I like best from our local Asian market is Miso & Easy.  It looks like a ketchup bottle and doesn't need to be refrigerated until after opening, so I scowled at it and made my way to the tubbed misos in the refrigerated section.  Miso & Easy came out the winner over the fancy varieties, with no GMO soybeans or preservatives.  I know unpasteurized miso is ideal, and I can't tell if this is or not.  You can let me know if you come across a superior product.  Here's a basic recipe as I've adapted it from vegetarian.about.com:

Ingredients:

• 1 8oz package mushrooms, sliced (added by me and not in the nutrition facts)
• 4 cups water
• 1/3 cup miso
• 3 green onions (scallions), chopped
• 1 tbsp shredded nori or wakame seaweed
• 1/2 block soft or firm silken tofu, cut into 1 inch cubes
• dash soy sauce (optional)
• 1/2 tsp sesame oil (optional)

Preparation:

Saute sliced mushrooms in water or oil. When tender, add water to a slow simmer.  Add seaweed. Allow to simmer at least 5-6 minutes. The longer you simmer the seaweed, the less of a salty fishy flavor it will have.

Reduce heat to the lowest setting and add the rest of the ingredients. Stir until miso is well dissolved. Its best not to boil the miso, as this will ruin some of it's healthy properties as well as change the flavor of the soup. Makes 4 servings.

Nutrition Facts (from Calorie Count):
One serving provides approximately:
Calories: 91, Calories from Fat: 32
Total Fat: 3.5g, 5%, Saturated Fat: 0.5g, 3%
Cholesterol: 0mg, 0%
Sodium: 882mg, 37%
Total Carbohydrates: 8.6g, 3%
Dietary Fiber: 1.6g, 6%
Sugars: 2.1g, Protein: 6.8g, Vitamin A 3%, Vitamin C 4%, Calcium 5%, Iron 8%, based on a 2000 calorie diet

You can add other vegetables if you like.  Spinach would be good.

Now here are some reasons to make this soup, other than the fact that it's oh so delicious:

Miso...

1. Contains all essential amino acids, making it a complete protein.

2. Stimulates the secretion of digestive fluids in the stomach.

3. Restores beneficial probiotics to the intestines.

4. Aids in the digestion and assimilation of other foods in the intestines.

5. Is a good vegetable-quality source of B vitamins (especially B12).

6. Strengthens the quality of blood and lymph fluid.

7. Reduces risk for breast, prostate, lung and colon cancers.

8. Protects against radiation due to dipilocolonic acid, an alkaloid that chelates heavy metals and discharges them from the body.

9. Strengthens the immune system and helps to lower LDL cholesterol.

10. High in antioxidants that protects against free radicals.

See this website for more history about miso and uses for it: http://www.care2.com/greenliving/10-benefits-and-uses-for-miso.html?page=1 . The dipping sauce, cheese, and salad dressing sound the most intriguing to me.  Pass on any good miso recipes my way!

Adaptable Carrot Soup

Recently I have been experimenting with soup, and carrot soup in particular.  I made three varieties and each has been a hit at our house. The basics:

Ingredients:

1 T olive oil

1 chopped onion

1 cup chopped celery

2 cups sliced carrots

About 1 quart of broth (veggie works fine, but some may prefer chicken)

1 cup of something creamy (milk, almond milk, coconut milk, etc.)

Salt and pepper to taste

Seasonings (see variations)

Procedure:

Sautee onion, celery, and carrots on medium high heat with a little olive oil until the onion is translucent.  Add 2 cups broth.  Heat until the veggies are as soft as you prefer to eat them.  Blend the soup in a processor or blender.  Add the creamy ingredient, and as much broth as you like to taste.  Add salt and seasonings to taste.

This soup actually tastes decent even in its most simple form, but it can get more exciting. This looks complicated, but it’s not.  These suggestions are to show you that there are so many ways this soup can be right, it’s nearly impossible to go wrong!  Each idea is meant to be implemented separately; use wise judgment when combining more than one in the same soup.

-          Don’t add anything creamy and don’t add as much broth so the soup will be thicker without being creamier.

-          Common variation: add Italian spices like basil and parsley.  The fresher, the better.

-          For spicier soup, use cayenne pepper.

-          Add other chopped vegetables, a can of diced tomatoes, and don’t blend the whole thing together for a more minestrone look.

-          Roast diced potatoes in olive oil and salt and add them after blending the soup.

-          Reserve a cup of the celery, carrot, and onion mix before blending and add to the soup after blending.

-          For thicker soup, use more creamy stuff in place of some of the broth or add a dallop of plain yogurt or sour cream when serving

-          For an Indian variation, add curry and use coconut milk for the creamy ingredient.

-          For an Asian version, use less broth or no broth, add water and miso, and don’t add anything creamy.  Add seaweed or spinach.