Japanese Country-Style Miso and Tofu

Ingredients

  • 2 tablespoons sesame seeds
  • 1/2 cup dried Asian-style whole sardines
  • 2 1/2 tablespoons red miso paste
  • 1/2 cup boiling water
  • 1 (16 ounce) package silken tofu, cubed
  • 4 green onions, thinly sliced
  • crushed red pepper flakes (optional)

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Directions

  1. In a dry heavy skillet over medium heat, stir the sesame seeds and dried sardines until they give off their fragrance but don’t burn, about 2 minutes. Place the sesame seeds and dried sardines in the work bowl of a small food processor, and pulse until ground to a fine powder.
  2. Place the dried sardine mixture in a large bowl, and stir in the miso to make a very thick paste. Add boiling water and mix to a smooth, creamy consistency, and gently stir in the cubed tofu, green onions, and red pepper flakes.
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Walnut Miso Noodles Recipe

  • 4 ounces whole wheat spaghetti or linguini (or soba)
  • 1 small bunch of asparagus, sliced thinly (1/4-inch thick)
  • 1/2 cup walnuts, toasted
  • 1/4 cup extra virgin olive oil
  • 1 medium clove garlic, peeled
  • 2 tablespoons mellow white miso paste
  • 2 tablespoons white wine vinegar
  • 1 teaspoon honey
  • 2 big pinches salt (or to taste)
  • 1/4 cup+ warm water

Topping ideas: sliced green onions, chopped chard stems and leaves that have been cooked for a minute or two in a skillet with a bit of olive oil and salt (see photo), chopped fresh chives, toasted walnuts

Bring a large pot of water to a boil. Salt generously and cook the pasta per package instructions, being careful to not overcook. About 10 seconds before you are going to drain the noodles, add the asparagus to the pot. Now drain and toss with about 1/2 the walnut-miso dressing – you can make the dressing as you’re waiting for the pasta water to come to a boil. To make the dressing, use a food processor, blender or hand blender to puree the walnuts, olive oil, garlic, miso paste, vinegar, and honey. Add the warm water a bit at a time until the dressing is the consistency of a heavy cream. Taste and add salt if you think it needs it.

Add as much or as little dressing as you like to the noodles and toss well. Arrange in two bowls or on a platter – I finished off this version topped with sliced green onions, a bit of sauteed slivered rainbow chard leaves & chopped stems, a few toasted walnuts, and some chives.

Serves 1 – 2.

Ref: http://www.101cookbooks.com

Chopped Miso Salad Recipe

miso salad

  • 1 1/2 cups shallots, skinned and thinly sliced
  • splash of extra-virgin olive oil
  • pinch of salt
  • 2 tablespoons miso
  • 1/2 teaspoon powdered mustard (or a bit of whatever mustard you have around)
  • 2 tablespoons brown sugar (or honey or agave)
  • 1/4 cup (brown) rice vinegar
  • 1/3 cup mild flavored extra-virgin olive oil
  • 1 teaspoon pure toasted sesame oil (optional)
  • 1/2 of a medium-large cabbage
  • 1 cup slivered almonds, toasted
  • 1/2 medium red onion, sliced
  • 3/4 cup chives, minced
  • 8 ounces extra-firm tofu (see headnotes), room temperature

Stir together the shallots, splash of olive oil and big pinch of salt In a large skillet over medium heat. Stir every few minutes, you want the shallots to slowly brown over about 15 minutes. Let them get dark, dark brown (but not burn). if needed turn down the heat. Remove them from the skillet and onto a paper towel to cool in a single layer. they should crisp up a bit.

Make the dressing by whisking the miso, mustard, and brown sugar together. Now whisk in the rice vinegar and keep whisking until it’s smooth. Gradually whisk in the olive oil, and then the sesame oil. Two pinches of fine grain salt. Taste and make any adjustments if needed.

Cut the cabbage into two quarters and cut out the core. Using a knife shred each quarter into whisper thin slices. The key here is bite-sized and thin. If any pieces look like they might be awkwardly long, cut those in half.

Gently toss the cabbage, shallots, almonds, red onion, chives and tofu in a large mixing/salad bowl. Add a generous drizzle of the miso dressing and toss again – until the dressing is evenly distributed. Add more a bit at a time if needed, until the salad is dressed to your liking.

Serves 3 – 4 as a main dish, 6 – 8 as a side.

Ref: http://www.101cookbooks.com

The Health and Anti-Aging Power of Miso Soup

Miso is a soy paste that is created by inoculating trays of rice with the vitamin B12 synthesizing fungus, Aspergillus oryzae, then mixing in a ground preparation of cooked soybeans and salt, and letting the mixture ferment for several days before grinding it into a paste with a nut butter consistency. Because it is fermented with a B12-synthesizing bacteria, miso has been commonly recommended as a B12 source for vegans. Miso is quite high in sodium (1 ounce contains 52% of the recommended daily value for sodium), but a little miso goes a long way towards providing your daily needs for the trace minerals zinc, manganese, and copper. In addition, a single tablespoon of miso contains 2 grams of protein for just 25 calories. An impressive nutrient profile for a flavoring agent! Use miso in your cooking instead of plain old salt and reap a variety of benefits in addition to enhanced flavor.

This chart graphically details the %DV that a serving of Miso provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Miso can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Miso, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Miso’s Minerals Support Immune Function, Energy Production, Bones and Blood Vessels

If one mineral were awarded first prize for its beneficial effects on immune function, it would be zinc. A cofactor in a wide variety of enzymatic reactions, zinc is critial to immune function and wound healing.

Copper and manganese, two other enzyme cofactors, are essential components of the enzyme, superoxide dismutase, which is important in energy production and antioxidant defenses. Copper is also necessary for the activity of lysyl oxidase, an enzyme involved in cross-linking collagen and elastin, both of which provide the ground substance and flexibility in blood vessels, bones and joints.Iron is primarily used as part of hemoglobin, the molecule responsible for transporting and releasing oxygen throughout the body. But hemoglobin synthesis also relies on copper. Without copper, iron cannot be properly utilized in red blood cells. Fortunately, Mother Nature supplies both minerals in miso.

Protection Against Breast Cancer

The incidence of breast cancer in first-generation Japanese migrants to Hawaii is about 60 percent of the rate in subsequent generations of Japanese born in Hawaii. Researchers thought this might have something to do with the fact that, in Japan, consumption of soy foods is about five times or more what it is among Japanese migrants to Hawaii. Researchers at the Departments of Nutrition Sciences and Biostatistics/Biomathematics, University of Alabama at Birmingham, theorized that miso, natto, soy sauce, and other traditionally fermented soybean foods might contribute to their lower incidence of disease. To test this hypothesis, the scientists initiated feeding trials with laboratory animals and found that feeding them miso delayed the appearance of induced breast cancer compared with animals on the control diet. The miso-supplemented animals showed a trend toward a lower number of cancers per animal, a trend toward a higher number of benign tumors per animal, and a trend toward a lower growth rate of cancers compared with controls. The researchers concluded, “This data suggest that miso consumption may be a factor producing a lower breast cancer incidence in Japanese women. Organic compounds found in fermented soybean-based foods may exert a chemoprotective effect.”

Quinoa Salad Recipe with Lime + Fresh Mint

Quinoa salad recipes

Ingredients

  1. 1 cup dry quinoa
  2. 2 tablespoons fruity extra virgin olive oil
  3. Juice from 2 limes
  4. 2-3 fresh mint sprigs, leaves removed and chopped
  5. 2 tablespoons chopped fresh cilantro leaves or parsley
  6. Sea salt and fresh ground pepper, to taste
  7. A handful of sweet and ripe cherry or grape tomatoes, quartered
  8. 2 tablespoons diced red onion- or use 2 chopped scallions
  9. 1 garlic clove, minced

Preparation:
First, rinse your quinoa in a sieve.
Cook the quinoa as you would raw rice: in 2 and 1/4 to 2 1/2 cups fresh salted water, covered, until all of the water is absorbed.
Feel free to use rice cooker to do this. The quinoa turns out fluffy, tender and perfect.
Scoop the cooked quinoa into a bowl and add the rest of the ingredients, tossing lightly with a fork until combined.
Taste test and adjust seasonings.
Cover and chill- the longer, the better. In fact, I think this salad tastes better the second day- so plan ahead and make it the day before.
Makes 4-6 servings.

Ref:glutenfreegoddess

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