This pop­u­lar Ja­panese in­gre­di­ent is sneak­ing into ev­ery­thing

Shape (Singapore) - - Eat Right News -

Miso gets a bad rep be­cause of its high sodium con­tent – around 634mg per ta­ble­spoon, which is around a third of our rec­om­mended daily limit of 2,000mg. But it’s not all bad news. Based on a study by Ky­oritsu Women’s Univer­sity, the nu­tri­ents in this umami-rich paste ac­tu­ally slows down the ab­sorp­tion of sodium in the gas­troin­testi­nal tract, so it doesn’t spike hy­per­ten­sion the same way in­gest­ing sodium from reg­u­lar salt does. It also has anti-can­cer, an­ti­age­ing and di­ges­tion-im­prov­ing ben­e­fits. Still, it’s good to keep your over­all sodium lev­els in mind and con­sume this fer­mented soya prod­uct in mod­er­a­tion. Here are cre­ative, tasty ways to use it:

1WHIP UP NEW SAUCES Punch up a ho-hum pesto or tomato sauce with a tea­spoon of light to medium miso. You can also add the bean paste to salad dress­ings to round out the as­trin­gency from the acids. If you’re a pasta lover, try a health­ier new spin on clas­sic cream sauce. Heat up your chopped al­li­ums in some oil, swop cream for milk, and stir in a ta­ble­spoon­ful of miso when the milk starts to sim­mer for rich­ness. Plop­ping in some wasabi at the end will also liven up this tasty dish. 2CREATE DE­LI­CIOUS MARI­NADES Be­sides soya sauce, you can also loosen up some miso with a touch of wa­ter to mari­nade meats, seafood and veg­gies. Al­ter­na­tively, to pre­serve more of miso’s health ben­e­fits, mix up the paste with a bit of wa­ter and honey, and brush it onto your foods af­ter grilling. A sprin­kling of se­same to top off the dish will make it look and taste even more spec­tac­u­lar. 3ENRICH YOUR STOCKS A tiny spoon­ful of miso will boost any veg­gie, fish or meat stock. Dark­er­hued miso pastes are good in stews, too, but re­mem­ber to only sea­son your dish with salt after­wards, if needed, or the end re­sult may be too briny.

4SWOP OUT THE SEA SALT Miso is com­plex and earthy, and can im­part a malty un­der­tone to our favourite treats. Since a pinch of coarse sea salt has about 500mg to 600mg of sodium, you could prob­a­bly sub­sti­tute that with one to two tea­spoons of mild white miso for an un­usual yet sub­dued twist to your recipe.

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