Miso Healthy! - Lakeside Natural Medicine

Natural Health and Wellness for the Whole Family

Miso Healthy!

BySarah Axtell, ND June 23, 2014

If you are not familiar with miso, you are missing out! Aside from your traditional miso soup available at sushi restaurants, there are many other uses in your kitchen. It adds a delicious savory, cheesy taste to dishes. I add it to broccoli soup to transform it into a “cheesy” broccoli soup. I also add it to sauces and dips for an intensely savory and delicious kick of flavor.

Miso is a paste made from fermented soy or rice. Since it is a fermented food, it is full of the “good bugs,” or probiotics, which are essential for a healthy immune and gastrointestinal system. While it is considered a high sodium food, it does not have the same cardiovascular effects as table salt. According to recent research, identical concentrations of sodium obtained from miso vs. table salt were found to have very different impacts on blood pressure. While table salt raised blood pressure, miso did not. So if you have salt-sensitive blood pressure, go ahead and indulge in savory miso!

Miso also aids in the digestion and absorption of nutrients. It does this by stimulating stomach acid secretion, allowing you to get the most bang for your buck from your meal!

I like to cook with brown rice miso. It comes in a paste and is available at any health food store (I get it at Whole Foods). 1-2 tbsp added to soups, dips, salad dressings and stir-fries is an appropriate amount.

Miso-Almond Sauce
Serve this sauce over tofu, chicken, veggies, quinoa or rice. It also makes a good dipping sauce with snap peas and carrots. High in protein too!

  • 3 tbsp almond butter
  • 2 tbsp lemon juice
  • 1 tbsp miso ((I use brown rice miso but any miso will work)
  • 1 tbsp fresh grated ginger
  • 2 cloves garlic, minced

Whisk together almond butter, lemon juice, miso, ginger and garlic. Whisk in 1/3 cup water.

Carrot Cashew Miso Dip
This is one of my favorite dips! It makes a delicious appetizer when you have guests over. Or keep it in the fridge for an easy snack or light lunch. Serve with rice crackers and celery sticks.

  • 3 large carrots, chopped
  • 1/2 cup raw cashews
  • 1 cup vegetable broth
  • 2 tbsp miso (I use brown rice miso but any miso will work)
  • 1/4 cup water

In a small sauce pan, combine carrots, cashews, and broth. Bring to a boil. Lower heat to a simmer and cover. Cook for 10-15 minutes or until carrots are tender. In another small bowl, whisk together miso and water until miso is dissolved. Combine carrot mixture and miso/water in a food processor. Process until well combined. Add more broth or water if more liquid is needed.


Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.

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