“I’ve baked with white miso many times and love the nutty aroma it adds to baked goods,” Chow says. Here’s a cool trick: Tone down the sugar content and the sweetness of baked goods by adding white miso to the recipe. Choline also plays a role in nervous system functions such as memory, muscle control, and mood. Simmer just enough to warm the tofu, 1 to 2 minutes. Reduce the heat to medium-low and add the tofu to the miso. Pour the dissolved miso into the simmering broth. It’s a brain-builder.Ĭholine and B-vitamins such as niacin and folate support cognitive function and development, and miso has all three, says Chow. Whisk with a fork or whisk until the miso is entirely dissolved in the water and no lumps remain. Be careful not to boil dishes like miso souptoo much heat will kill the active bacteria in the miso.

Since miso is a cultured food, its best to add it to long-cooked dishes at the end of cooking. Miso works well in dressings, sauces, and marinades, says Shaw, so try using it to flavor-boost a leafy salad or roasted veggies like Brussels sprouts or root vegetables. Miso is a paste and can be mixed into sauces, dressings, batters, and soups.

“Much of your immune system is housed in the gut, so the probiotics in miso help keep your immune system running strong,” says Elizabeth Shaw, M.S., R.D.N., owner of. Balanced belly bacteria promotes good digestion and helps prevent gastro distress such as gas, diarrhea, constipation, and bloating, Chow adds. Turn down heat and add greens and vegetable mix-ins. Miso Paste Nutrition Facts The following nutrition information is provided by the USDA for one tablespoon (17g) of miso paste. Koji is a fungus that serves as a fermentation starter, and when combined with soybeans and salt, probiotic-rich miso is born. Add water or stock to a large pot over medium-high heat and bring to a boil. “Aspergillus oryzae is a probiotic strain found in miso, and it’s created during the fermentation process,” says Janice Chow, M.S., R.D., registered dietitian and founder of The Mindful Chow, LLC. Miso contains a particular strain of probiotics that supports your gut’s natural good-bug bad-bug balance. Here’s why you should (and how to) make it part of a good-for-you diet. The fermented soybean paste miso is a must-have in the Japanese diet.

“Miso is a fermented condiment that is an integral part of Asian cooking, and since it’s a fermented food made from soybeans, it contains probiotics that support good gut health, and it’s also rich in essential vitamins and minerals,” says Laura Iu, R.D., a registered dietitian nutrition and certified intuitive eating counselor in New York City. When you hear the word “miso,” you’re probably most familiar with the light-yet-umami-packed soup, but this Asian ingredient actually does much more than prime your palate for a sushi feast. Healthy Eating 101 Best Healthy Foods Is Miso Healthy Here's What a Dietitian Has to Say A tiny spoonful of miso paste makes a bowl of hot miso soup, but its versatility and potential health benefits may surprise you. succulent prawns, freshly pickled asian slaw and a sticky red chilli + miso sauce, wrapped in nori.

Miso paste nutrition