miso hungry


Thanks to Uncle Marty and Aunt Allison, Noah got his first set of wheels!  He was so excited to open the big package that arrived for him last night!  He very patiently watched and helped Dad put the bike together and he can’t be more proud of it!  Along with the bike he received a helmet, oh the dreaded helmet.  Noah LOVED it until I committed the unthinkable…I pinched his sweet little chin in the clasp.  OUCH!!!  As my mother did to me and I’m sure as your mother did to you…it must be some mom rite of passage thing. Noah is fine and brushed it off but my heart is broken.  I definitely get the “worst mom award” today :(

Anyway, on to miso soup…

miso hungry miso soup

Miso is a fermented food that has been used as a staple in the Japanese culture for thousands of years.  It was popularized in the western culture with the boom of macrobiotics due to its amazing healing qualities.  In Japan the average person consumes one bowl of miso soup per day along with a diet high in vegetables, fruit and fish and low in meat and dairy.  I should also mention that Japan has one of the lowest rates of obesity in the world!!!  (www.webmd.com Hmmm, makes you wonder…could there be a connection???

Miso contains high levels of minerals, vitamins and protein however; it’s special healing properties come from the process of fermentation. It is fermented by a yeast mold called koji, this process can take up to several years! Fermentation creates healthy bugs in the form of lactobacilli.  These bugs help the digestive tract function properly, which in turn enhances your body’s ability to extract nutrients from food.  The probiotics found in miso heal and strengthen the gut which crucial for a thriving immune system.

 miso hungry miso soup3

In addition to probiotics, minerals, vitamin and protein, miso also has high levels of antioxidants, which are responsible for removing toxins and free radicals from the body.  If toxins and free radicals are not eliminated they build in the body destroying cells, which can lead to chronic diseases, cancer and accelerated aging. YUCK!

I used to be afraid to attempt cooking miso soup.  I’m not sure why because it is so easy!  If buying a prepackaged miso soup check the ingredients as many of them contain MSG and high amounts of sodium.

 Miso Hungry Miso Soup

1 carrot, chopped

2 cloves garlic, minced

3 cups mushrooms, sliced

2 cups low sodium vegetable stock

4 cups water

a couple of handfuls of spinach

4 scallions, chopped

pinch of dried wakame seaweed

5-6 tablespoons miso

cooked brown rice (optional)

miso hungry miso soup2

-Bring broth and water and to a boil, add carrot and garlic.

-Turn down to a simmer and add mushrooms.

-Simmer for 30-45 minutes.  Simmering for a long time will pull out the nutrients from the mushrooms.

-Add scallions, spinach and a large pinch of seaweed, simmer for a few minutes longer.

-Take soup off of heat.

-In a small bowl thin out miso paste with a little water, then add it to soup.

miso hungry miso soup5

It’s important to not add miso when cooking as to preserve the live probiotics

-Serve as is or over cooked short-grain brown rice for a heartier soup.

miso hungry miso soup1

This also makes for a wonderful warm and soothing breakfast!

~To try this recipe and others, join us this Sunday at Orleans Yoga & Pilates~



kale…it’s what’s for dinner

meet kale

Dubbed the “new beef” secondary to its high iron level.  Weighing in at only 40 calories, zero fat and a whopping 5 grams of fiber for a 1 cup serving, kale is hailed as a champion in the nutrition world.  It is a powerful antioxidant and anti-inflammatory food warding off disease and contains abundant amounts of vitamins K, A and C all important for immunity, skin, vision and bodily functions.  For all you non-dairy drinkers out there, per calorie kale contains more calcium than milk!

I found this recipe in the April, 2013 edition of Women’s Health Magazine and as usual I modified using the ingredients I had in the house.  I like keeping kale recipes on hand because in a few weeks our garden will be overflowing with kale and I will run out of different ways to prepare it!

kale skillet with egg, onion, and tomato ~vegetarian, gluten free~

Kale Skillet with Egg, Onion, and Tomato

1 1/4 cup quartered cherry tomatoes

1/2 Tablespoon balsamic vinegar

2 large bunches of kale

1 1/2 yellow onion, chopped

4 cloves garlic, minced

5 large eggs

a few large glugs of olive oil

salt & pepper to taste

kale skillet with egg, onion and tomato ~vegetarian, gluten free~


-In a small bowl, toss cherry tomatoes with balsamic vinegar and set aside.

-Remove kale from stems and chop leaves, place in a large bowl of cool water, and swirl to rinse.  Transfer to a colander allowing a bit of water to remain on leaves.

-In a large cast-iron skillet over medium heat, saute onion in olive oil until softened and browned.  Reduce heat to low and add garlic, saute for 3 minutes.

-Add kale leaves to skillet, turn heat to high and toss with tongs until leaves wilt.  Add salt & pepper to taste.

-Make five indents, or “nests” in kale.  Crack 1 egg into each nest.

-Cover skillet and reduce heat.  Cook until yolks are set, about 5 minutes.

-Add cherry tomatoes and vinegar to skillet, then enjoy!

kale skillet with egg, onion, and tomato ~vegetarian, gluten free~

To round out the meal we had roasted fingerling potatoes.  First, in a bowl drizzle potatoes with olive oil and sprinkle with salt & pepper to taste.  If you want to get fancy, add freshly chopped parsley, rosemary or thyme.  Transfer onto a pan and roast in a 450 degree oven for 25 minutes or until soft on the inside and golden on the outside.

kale skillet with egg, onion and tomato ~vegetarian, gluten free~

This is such a quick, easy, affordable and hearty meal that is loaded with health benefits.  For a vegan version you can substitute eggs with cannellini beans…hope you like it too!

If you would like help planning your family’s meals visit me at www.beginwithinnutrition.com