Miso Soup for the Soul!

As I type this entry, I am peering out of my window to a blanket of white stuff on the grass and asphalt around me. It’s February, so yes, the dead of winter is still upon us. With the winter season, comes memories of a childhood long ago. I recall sipping rich hot chocolate with warm chocolate chip cookies in my bed with Pikachu slippers. Ah, the life! But of course, we cannot get away with just hot sugary beverages on top of sugary dough. Our bodies require substance, so what do we normally turn to during the frost? Soup!

Most soups today are loaded with tons of sodium and other unfavorable ingredients that make you think twice about placing that vegetable-laden silver spoon in your mouth. Especially for children, most commercial soups should be avoided. So, what’s an alternative?

A couple weeks ago, I finished my 7-Day Cleanse Challenge using NutriClean’s detox kit. It was an amazing experience that I highly recommend for everyone. It requires a lot of water, a small regiment of herbal supplements, but most importantly, a good diet. Being semi-vegan, it was not tough adhering to lots of fruits and vegetables, but that did not mean stocking up on canned vegetable soup for a week.

As you can see in previous entries, I decided to make my own food. I am all too accustomed with this, as my exploration with the Virgin Diet and macrobiotics, has trained me to do so regularly, if not all the time.

For Japanese cuisine lovers like myself, miso soup may not be foreign; it’s a common side that is served with entree orders. The problem is, most miso soup served in restaurants pales in comparison to traditionally made miso.

In Japan, miso soup is regarded as one of the world’s strongest medicines. “But isn’t it just soup?” you may be asking. Unlike most popular soups, miso soup is high in protein, and has essential vitamins, minerals, and enzymes to support a healthy lifestyle and digestion. So, this is not your grandmother’s soup (sorry grandmom).

Miso is usually made from soybeans, grains such as brown rice or millet, salt, etc. The paste that is formed from these ingredients is usually added to water along with tofu, sea vegetables, or other complimentary items. And one last thing, the miso is fermented, so it packs a punch in flavor.

During my 7-Day Cleanse, I improvised with some ingredients, but still made a hearty and delicious soup.

Adzuki Bean Miso Soup

Mushrooms

Carrots

Leeks

Greens (Mustard, Collards, Spinach, Kale)

South River Adzuki Bean Miso Paste

Tamari Sauce

• Chop 1-2 carrots, ½ – 1 leek, and 3-4 mushrooms (shiitake preferred) and toss them into a saucepan
• Add a quart of water and bring to a boil. Lower the heat and simmer for about 10 minutes.
• Add about 1 cup of greens to the saucepan and set aside away from the heat.
• Add about 2-3 tbsps of miso paste to the saucepan once the water has cooled down a bit and 1-2 tsp of tamari sauce. (Note, adding the miso to boiling water would kill off essential enzymes.)

This miso soup recipe is not 100% traditional. One, I decided to use greens instead of seaweed/sea vegetables, such as wakame. Two, miso paste and tamari sauce can be high in sodium, so the amounts I added were merely for taste preferences. There’s also so much more to know about the miso itself, and the fact that not just any paste would do (South River is regarded as one of the best).

Overall, this recipe yields a delicious, homemade soup that you do not have to feel guilty about consuming yourself, and also serving to others on a cold, wintry day. Enjoy!

Vegetarian Roast Duck (“Mock Duck”) w/ Brussels Sprouts

I first tasted roast duck at one of my favorite Chinese restaurants a few years ago. Not as tender as chicken, and a lot more oily, it became one my favorite meats. Since then, I have opted for leaner meat choices, and more vegetarian options, so this recipe caught my eye! A close friend of mine introduced me to what her family calls, mock duck, which is made out of bean curd.

Along with the vegetarian roast duck, we prepared delicious brussels sprouts.

 Ingredients: (Recipe will serve 4 people)

•  2 packets of bean curd sheets
• 2 pounds of brussels sprouts
• 1/2 Cup of Chopped Onions
• Natural Soy Sauce
• Garlic Powder
• Onion Powder
• Sea Salt
• Pepper

The hardest ingredient to find for this recipe, may be the bean curd sheets. Bean curd sheets, also known as tofu skin, are commonly used in Chinese and vegetarian dishes. It is a product of soy, which is rich in calcium, iron, and most of all, protein. I was able to find my sheets at a market in Philadelphia’s Chinatown.

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1– The first step for this dish, is to remove the bean curd sheets from their packages. When unfolded, each sheet is circular in shape (Image 1).

2– Next, rip each sheet into small squares, no bigger than a slice of cheese. (Note, this will take a bit of time. You may want to divide each sheet into quarters, and rip them individually)

3– While ripping your sheets, place each square into a large bowl of water. Continue to add more water to the bowl to saturate the squares (Image 2).

4– When all of your bean curd squares have become a pasty white color, place them into a strainer to drain (Make sure the bean curd sheets are dry).

5– Now, in a separate bowl, season the squares to taste with garlic powder, onion powder, sea salt, and soy sauce. (Because the bean curd has a bland taste, use a generous amount of seasonings for flavor).

6– Massage the seasonings into the squares so that they are fully saturated. Place the seasoned bean curd into a large oven-safe casserole dish (Image 4).

7– Cook the bean curd on 375° for about 45-50 minutes, or until golden.

The texture of the roast “duck” will be crunchy on the top, with the inside being tender, and flavorful due to the absorption of seasonings!

 

 Brussels Sprouts:

• 1-Carefully halve each one once or twice with a straight-edge knife, after removing the stems.
• 2- In a saucepan, heat a tablespoon of oil over a medium flame and sautée your chopped onions.
• 3- Mix the brussels sprouts into the onions, and over low heat, cook for 7-10 minutes, until the leaves are tender and bright green. (Frequently turn the brussels sprouts, and season them with pepper and garlic powder for taste).

Serve the vegetarian roast duck hot out of the oven with the brussels sprouts for a nourishing meal!

If you’re in the Philly area, and have trouble finding the bean curd sheets, contact me!