One exciting thing I’ve learned in my recent research is how gut-friendly many Japanese foods are. I guess it’s not a surprise given how the world has admired the health and longevity of Japanese people.
One flavor I’ve always enjoyed is miso. Miso is a paste made from fermented soybeans and is prevalent in Japanese cuisine. In addition to offering rich, umami flavor to a variety of dishes, miso is great for our gut health.
The probiotics found in miso contain beneficial bacteria such as Lactobacillus and Bifidobacterium. These bacteria are the “good guys” in our gut that promote a healthy microbiome, which in turn can improve digestion, boost immunity, and reduce inflammation throughout the body.
Read more here about how miso supports gut health, as well as different types of miso and where you can buy it.
If miso is so good for us, how can we incorporate it into our diet? The good news is there are plenty of creative ways to cook with it that goes well beyond traditional miso soup. Here are 10 ideas.
1. Miso Sesame Dressing (from Gut Haven)
2. Traditional Miso Soup (from JustOneCookbook.com)
This classic miso soup preparation includes the technique of incorporating miso paste into the soup. JustOneCookbook.com is just about as legit as it gets for Japanese recipes.
3. Oven Baked Miso Chicken (from Gut Haven)
This easy miso glazed chicken recipe combines the gut-nourishing benefits of miso with classic Japanese flavors. Simple ingredients and roasting on a sheet pan leads to tender, juicy chicken in under an hour.
4. Miso Ramen (from JustOneCookbook.com)
This recipe for Chashu Miso Ramen provides a comprehensive overview of the ingredients (including various brands of miso), as well as how to prepare it.
5. Air Fryer Miso Cod (from Gut Haven)
Cod fillets are coated in a miso glaze and air-fried to perfection in this Miso Cod recipe. Don’t be fooled by the recipe’s simplicity. You’ll end up with buttery, tender fish with the sweet, umami flavors of miso, sesame, and honey.
6. Miso Soba Noodles (from Gut Haven)
Buckwheat noodles, sliced veggies, and miso garlic sesame sauce come together in these delicious, gut-healthy miso noodles. Serve as a side or add a protein to make it a meal!
7. Easy Miso Butter (from Cooked & Loved)
I like the simplicity of this miso butter recipe from Cooked and Loved. Miso butter stores easily in the fridge or freezer and complements a variety of dishes like fish, noodles, and veggies.
8. Miso Sesame Spinach (from Gut Haven)
A savory, nutty, sweet sesame miso dressing coats blanched spinach to make a delicious salad or side to various Asian dishes. Served cold or at room temperature, this delicious miso sesame spinach is a traditional Japanese dish, also known as Spinach Goma-ae or Horenso no Gomaae.
9. Miso Glazed Eggplant (from Pickled Plum)
Nasu Dengaku (or miso-glazed eggplant) was one of my favorite veggie dishes my mom used to make. I really like Pickled Plum’s Miso Glazed Eggplant recipe for this traditional Japanese dish.
10. Spicy Korean Miso Sauce on Beef Bulgogi (from Gut Haven)
Spicy Korean miso sauce (Ssamjang) complements the rich flavors of beef in this Beef Bulgogi Bowl recipe. Tender seasoned beef, sauteed veggies, and the probiotic benefits of the sauce contribute to a nutritious and delicious meal. Add your own veggies and kimchi to the bowl for even more probiotic and veggie nutrition!
