Nourishing Miso Noodle Soup

I have grown up in a culture that is obsessed with noodle soup, except the base isn’t miso, it’s chicken! There is nothing wrong with this, as chicken soup is for the soul…right? It will cure any ache, pain, cough, cold or flu and it must be served by your mom! The nostalgia and truth still reigns truth (and reality) for so many, but not for me. Since chicken noodle soup has been out of my  life for almost a decade, I have had to come up with other alternatives.

The wonderful result of this is non other than Miso – the wonder paste that makes the most nourishing base for a soup or broth. I have been using Miso for years now. I have tried different, brands, different varieties and no matter what – you will always have an amazing soup. ( I love Tradition Miso)

Facts about Miso:

Miso is a traditional Japanese food, and it is loaded with enzymes and vital nutrients. It is typically made with fermented soy, a grain such as rice or barley, koji (bacterial starter) and salt. It has a texture like peanut butter. Stay away from miso powders and dehydrated versions as they are loaded with excess sodium and other stabilizers and simply don’t taste as good.

Other than that – just have fun with your bowl or cup. It can be as simple as just the miso paste and water, or you can load it up with veggies and sea vegetables to up the nutrients, enzymes and overall vitality of your bowl of soup. And of course, it will just never taste as good unless it has some noodles in there. I use brown rice noodles and I also like to add in loads of sea veggies. Whether it is wakame, arame or sea spaghetti.

One thing to note about miso, is that you should never add it to boiling water or water heated too high (above 104F). If miso is heated, it’s nutritious enzymes and minerals will diminish. So be careful how you prepare it!

My homemade miso noodle soup, the miso paste I use and sea spaghetti

The brown rice noodles I use!

Why is it good for you:

Miso paste is vegan and can also be gluten free (as long as you buy one that is based with brown rice instead of barley). Miso is a beneficial digestive aid – as it helps to get your stomach enzymes working before a meal. Also if you are not hungry, leave it to miso to bring on your appetite and coat your stomach. That being said if you have an upset stomach, (diarrhea, constipation) miso will also help to balance out this discomfort. It is loaded with a natural  bacterial culture that works to replenish and build up your gut. It is also rich in plant based protein. It contains a natural form of salt and sodium, so if you need a dose to replenish your body after an intense workout or even if you just have a headache or feel light-headed from sugar, a bowl of miso soup is your answer. As it will ground you and bring you back into balance. Miso is also known to be effective in reducing the effects of radiation, smoking, air pollution and other environmental toxins.

Types of Miso:

The darker the colour, the more potent its medicinal properties. However there are also lighter varieties that are a bit sweeter. Light or shiro miso is great for salad dressings, marinates or just a great compliment to dark rich miso in a soup.

Nutrient-Rich Country Miso Soup

Ingredients:

10 cups water

4 – 8 dried or fresh shiitake mushrooms

1 inch piece of Kombu

1/2 cup wakame (aka Seaweed) – soaked for 5 minutes and cut into bite size pieces

4 pieces of kale or bok choy (with stems removed) and cut into bite size pieces

2-4 stalks of celery, cut crosswise into small slices

2 large carrots, peeled, halved and cut into small pieces

1 small onion, halved and cut into slices

1 cup of miso paste (1/2 dark and ½ light)

3 green onions

1 package of brown rice noodles cooked according to package (prepared separately).

Procedure:

1.    Bring the 10 cups of water in a pot up to a high heat, lower heat and add the strip of Kombu and half of the shitake mushrooms (this adds extra nutrients to the soup broth.)

2.     Let the water come to a simmer for 15-20minutes with the onion, carrots and celery.

3.     At the end of the 20 minutes, add the rest of the shiitake mushrooms and simmer for another 10 minutes.

4.     Following this add the kale or bok choy. Let the soup simmer for a final 10-15 minutes.

5.     Remove 1-2 cups of liquid and stir the miso paste* in a separate bowl. Once dissolved, add the mixture back into the pot. Turn off the heat and stir.

Serve Soup in bowls and garnish with chopped green onions.

** Always add Miso paste at the end. Miso is very delicate and should never be boiled. It will destroy it’s natural enzymes.

Don’t feel like making a whole pot of soup?

Just warm up a some water to fill a mug or a small bowl and stir in 1 tablespoon of miso to warm up your soul, before, during or after a meal – or anytime for that matter!

Have you ever made Miso soup? What goes into it?

Super Seaweeds

I would like to introduce my Guest Blogger Today Rod Mulholland – the “Seaweed Expert”

Seaweeds or sea vegetables are known as a super-food.  And as a super-food, seaweed has many super qualities that can benefit us when we utilize seaweed either by eating or soaking in it.  Luckily, here in Canada and in the US, we have some of the best seaweed varieties in the world.  With over 25,000 varieties occurring world wide, we should have no lack of choices.   Since Canada exports much of it’s bountiful seaweed harvest to Japan for food consumption, it is difficult to find a Canadian source of food-grade seaweed, though not impossible.  As more and more people discover the health benefits of these sea vegetables that grow organically in our oceans, we’ll begin to see the healthy long life that is associated with it’s consumption.

All we have to do is look to the East; the Japanese have the lowest rates of cancer in the world because they enjoy seaweed served in 20 different ways everyday.  It’s the brown seaweeds that are most commonly eaten by the Korean & Japanese for everyday consumption.  The brown kelps are known for their delicious, mild taste, containing over 60 trace minerals that are 10-50X the concentrations of vitamins & minerals of any vegetable that grows on land.  Minerals are the driving force behind all cellular mechanisms, and as such, are vital for our healthy bodies.  They are required for cellular structure, fluid equilibrium, protein building and hormone production.  Iodine was the first trace mineral classified as ‘essential for life’; therefore is one of the most important minerals that is concentrated within the brown kelps that plays an important role in thyroid health, immune strength, in preventing & reversing cancer, among other benefits.

We enjoy most of our seaweed from Maine Sea Coast Vegetables, they are carried at most health food stores including Big Carrot & Ambrosia in Toronto, they’ve been harvesting certified organic raw seaweed for over 30 years.  The Kombu is best for salads & seaweed chips and the Alaria is also a favourite as a soup stock.   Ancient Korean post natal care includes ‘Mi-yuk gook’ soup 3 times/day for 100 days following pregnancy for the new mother.  This practice is still done today with the mother-in-law supplying the new mother her soup.   The Japanese use a lot of Kombu in their dishes, it’s very common, most of us recognize that sushi is wrapped in Nori sheets which are flattened and mostly toasted, though there are raw varieties available.  Nori is also known as Laver, which is enjoyed lightly toasted at 150  degrees C for about 10min.  This gives it a crispy texture that can be crumbled over salads & soups and has a delicious nutty flavour, you wouldn’t guess that it’s seaweed.  Laver is very high in all the major vitamin groups including an excellent source of B vitamins.

mi-yuk gook soup

1 package (2oz) of dried seaweed (1 ounce is fine for four servings)

Cut seaweed thinly while dry with scissors into water.
12-14 cups of water
2 teaspoons of organic miso
unrefined sea salt or Himalayan salt to taste
2 cloves of minced garlic (optional)

1 green onion

Mac n’ Cheeze Pleeze!

Bringing back my favourite childhood meal help to conquer my recent cravings for Mac n’ Cheese. There is nothing more delicious then biting into creamy “cheezy” noodles that are doused in orange sauce and covered with “breadcrumbs”. It is even better when it is vegan, gluten free and organic. I know, I know nothing will every compare to K.D. but this is as good as it is going to get – and maybe even better!

After some research, I have officially re-created it. After trying many non-dairy and other versions of mac n’ cheese, I finally came up with a recipe that works. It has been tested on friends, family members and my young cousins – (who are very well acquainted with Kraft’s number one brand.) Only happy smiles and second helpings have proved to me that I have hit the mark and can offer this as a yummy alternative to kids of my own one day!

What I love about this recipe, unlike some other vegan creations out there, this one doesn’t use any soy, fake margarine, food colouring, soy cheese, rice cheese or anything else that came out of a package. The sauce is truly made from whole organic foods. As I mentioned it took me some time to come up with the perfect sauce that was just orange enough, just creamy enough and just zesty enough to make every bite more delicious than the next. It took some experimenting but a little butternut squash, tahini, miso, turmeric, garlic powder and lemon juice can work wonders. Then just top it with some sprouted spelt bread crumbs and you’ve got the most nutritious and delicious Mac n’ Cheeze going!

Even though I am sharing the recipe here – based on extreme demand, you can also have a chance to make this recipe with me in my upcoming class Comforting Vegetarian Feast on January 21st. You will learn all the techniques I used (along with a few tips). We will also be making other classic and timeless recipes that will bring out the kid in you – as you delve into hearty and mouthwatering favourites.

Easy Mac and Cheese

1 pound pasta ( brown rice – elbows aka macaroni noodles)

Blend together:
1 1/4 cups water

1 cup plain rice milk or almond milk (may use other non-dairy milk)

1 softened small butternut squash cut in cubes (can be steamed or roasted)

1/2 cup nutritional yeast

3 tablespoons arrowroot powder

1 tablespoon lemon juice

1 teaspoon salt (or more to taste)

1/2 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon dry mustard

1/2 teaspoon smoked paprika

1/2 teaspoon turmeric

2 tablespoons tahini

1 teaspoon mellow white miso (or additional salt)

Procedure:

1. Put the pasta on to boil, according to package directions. While it’s cooking, blend all remaining ingredients together in a blender.
2. When the pasta is al dente, drain it, reserving about 1/2 cup of the cooking water, and return the pasta to pot.
3. Add the sauce mixture and cook, stirring, until mixture boils and thickens. Add a little of the pasta water if more moistness is needed.
4. If the sauce is not as flavorful as you’d like, add a little more mustard and onion powder.

Miso Magic

Miso is a fermented paste with a texture like almond butter. It is made from soybeans, koji (a bacterial starter), salt and a grain – usually rice or barley.

There is quite a variety of Miso’s on the market, as soybeans can be fermented into a range of different flavours, from rich and savoury to delicate and sweet. They come in varieties of either dark brown, red, white or yellow in colour.

Miso is so wonderful and holds amazing health properties. Miso acts as an anti carcinogen, and is also effective in reducing the effects of radiation, smoking, air pollution and other environmental toxins. The darker the colour the more potent its medicinal properties. Miso is also a wonderful digestive aid because of the fermentation process. So having a cup of warm miso soup before or after a meal is the perfect choice is your digestive system is a bit off!

Miso is also a concentrated protein source, it contains approximately 12-20% protein depending on the source. It is also low in fat, but in keep in check that it is fairly high in salt!

Miso can be used in a variety of dishes and recipes. Because of the variety of flavours and colours to choose from, each one will derive a different outcome. It can be used in place of worcestershire sauce, salt and soy sauce as a seasoning agent. Miso is most typically used as the base of soup, where it provides a rich and flavourful broth. But it can also be used in marinades, salad dressing and even some desserts.

So get yourself equipped with at least two different varieties of miso (a sweet miso and a dark brown miso), so that you can create different recipes with different flavours. You will not be disappointed, as miso is magical and makes you feel good all over!

Quick Tip: Before adding miso to your pot of soup, take some water out and stir in the miso until it has completely dissolved. Then pour the miso mixture back into the soup pot with the heat turned off.

Miso should never come in direct contact with boiling water as it will affect it’s naturally occuring enzymes and delicate properties!

Sweet Miso Dressing:
½ cup white miso
1/3 cup agave nectar
½ cup mirin
¼ cup sesame oil
¼ cup lemon juice
¼ chopped ginger

In a blender, blend all ingredients until smooth. Store in refrigerator for 3-4 days. Makes about 2 cups.

Add this dressing to any salad or slaw with a variety of vegetables like: napa cabbage, carrots, beets, cucumber and throw some sea vegetables in too (arame, wakame, nori….)