What is Miso? + Miso Roasted Eggplant recipe

Miso is traditional Japanese seasoning made from soybeans and a grain (e.g. rice, barley, wheat, rye), fermented with salt and koji (a fungus). Before the fungus part grosses you out, this is the part that gives it health benefits, providing gut-friendly beneficial bacteria!  Miso has a salty, umami flavour and is incredibly delicious as a soup and to flavour dishes.

Health benefits of Miso

  • Miso is rich in protein, including all essential amino acids. It is a good source of essential minerals like calcium, zinc, iron, potassium, choline and lecithin, and vitamins E, K, B vitamins, and folic acid.

  • Miso contains polyunsaturated fats which help lower LDL cholesterol.

  • Miso is rich in antioxidants, which scavenge free radicals and help protect against cancer.

  • Fermented foods are probiotics, adding beneficial bacteria and enzymes to your gut micro-biome (intestinal flora). This improves your micro-biome and digestive health, enhances the immune system, boosts your mood, and prevents a number of health concerns and diseases.

  • The beneficial bacteria in your gut synthesis vitamin K (needed for building bones and blood clotting) and B12 (vital functioning of the brain, nervous system and production of red blood cells).

Nutritional considerations:

  • There is much debated research on the benefits or potential downsides of including soy products in the diet. Soy is a phytoestrogen, meaning it has a similar effect as estrogen in the body, however phytoestrogens have a much weaker effect than estrogen produced by your own body. Some research suggests phytoestrogens can be beneficial, particularly for menopausal women to help reduce symptoms. Although miso is made from soy beans, the quantity typically used for recipes is small and unlikely to have a profound estrogenic effect.

  • Soy products are often produced from genetically modified (GM) soybeans. You can purchase organic soy products from non-GMO soy (just check the label) to ensure a lower risk of unwanted pesticides.

  • If you are gluten intolerant, be sure to buy a gluten free miso paste (check the ingredients – if it has been made with non-gluten free grains like barley or wheat it is not gluten free).

Miso Roasted Eggplant

This grilled miso eggplant is an absolute favourite of mine, and I know you will love it too!

Miso Roasted Eggplant

This delicious Miso Eggplant pairs perfectly in a meal with salmon and basmati or brown coconut rice.

Makes: 2 serves

Miso

Prep time:

Cook time:

Ingredients:
  • 1 eggplant, halved lengthways and scored in a crosshatch pattern about ¾ deep into the eggplant
  • 1 tbls Miso paste (gluten free)
  • tbls Tamari (gluten free soy sauce)
  • juice from 1/2 lime or lemon
  • 1 tbls hot water
  • 1 tsp stevia

Instructions:
  1. Preheat oven to 180 degrees Celsius (fan forced). Line a baking tray with baking paper and place sliced and scored eggplant on it.
  2. In a small mixing bowl, combine all ingredients and mix until miso and stevia dissolves.
  3. Brush miso dressing over eggplant.
  4. Bake for 20-30 minutes until eggplant is cooked through and softened.

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References:

  • https://academic.oup.com/jcem/article-lookup/doi/10.1210/jcem.83.7.4752

  • http://pubs.acs.org/doi/abs/10.1021/jf0009246

  • http://search.proquest.com/openview/6deee9a78c94b33cac0f7bff4566c732/1?pq-origsite=gscholar&cbl=32528

  • http://www.naturalnews.com/036618_miso_fermented_food_nutrition.html