Stir-Fried Tofu and Shiitake Mushrooms

Stir-Fried Tofu and Shiitake Mushrooms
Prep Time
25 minutes
Number of Servings
Serves 2
Ingredients
  • 1 lb shiitake mushrooms
  • 1 cup low-sodium vegetable broth
  • 1 Tbsp cornstarch
  • 3 Tbsp low-sodium soy sauce
  • 2 Tbsp rice vinegar
  • [q:1 1/2] tsp sugar, optional
  • 2 Tbsp oil
  • 2 Tbsp minced peeled fresh ginger
  • 2 garlic cloves, minced
  • 1 Tbsp chili-garlic sauce
  • 1 (14 oz) container firm tofu, drained, patted dry, and cut into 1-inch cubes
  • [q:1/2] cup chopped green onions
Directions
  1. Remove mushroom stems and discard. Chop mushroom caps into thin strips.
  2. Place broth in a medium bowl. Whisk in cornstarch, soy sauce, vinegar, and sugar (if using).
  3. Heat oil in a large wok or skillet set over high heat. Add mushrooms. Stir-fry until browned, about 3 minutes. Add ginger, garlic, and chili-garlic sauce. Stir-fry for 30 seconds. Stir cornstarch mixture to recombine. Add cornstarch mixture to vegetable mixture.
  4. Gently add tofu to skillet. Stir to cover in sauce. Reduce heat to low, cover, and simmer for about 4 minutes until sauce thickens slightly.
  5. Garnish with green onions and serve.
Nutrition Info
Made with [q:1 1/2] teaspoons sugar: 412 Calories, 25 g Protein, 0 mg Cholesterol, 32 g Carbohydrates, 10 g Total sugars (3 g Added sugars), 8 g Fiber, 23 g Total fat (3 g sat), 833 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin B6, Phosphorus, [nut:4] Vitamin B2 (riboflavin), Vitamin K, Calcium, [nut:3] Magnesium, Zinc, [nut:2] Iron, Folate, Potassium, [nut:1] Vitamin B1 (thiamine)

Tamari-Glazed Salmon

Tamari-Glazed Salmon
Prep Time
20 minutes, plus 2 hours marinate time
Number of Servings
Serves 2
Ingredients
  • 2 Tbsp tamari (gluten-free soy sauce)
  • 2 Tbsp honey
  • [q:1 1/2] Tbsp lemon juice
  • Pinch of red chili pepper flakes
  • 1 lb salmon, cut into two pieces
  • 1 Tbsp oil
  • 2 tsp sesame seeds
Directions
  1. Whisk together tamari, honey, lemon juice, and pepper flakes in a small bowl.
  2. Place salmon pieces in a shallow bowl. Pour tamari mixture over salmon and let marinate in fridge for 2 hours.
  3. Heat oil over medium heat in a pan. Add salmon, setting aside any extra marinade. Cook salmon for 3 minutes per side. Add reserved marinade to pan and let it cook for 2 minutes, creating a glaze for the salmon.
  4. Garnish salmon with sesame seeds and serve.
Nutrition Info
633 Calories, 49 g Protein, 22 g Carbohydrates, 19 g Total sugars (17 g Added sugars), 1 g Fiber, 39 g Total fat (8 g sat), 1,141 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin E, Phosphorus, [nut:4] Vitamin B1 (thiamine), [nut:3] Vitamin B2 (riboflavin), [nut:2] Vitamin C, Magnesium, Potassium, [nut:1] Folate, Iron, Zinc

One Pan Teriyaki Salmon Broccoli Rice

One Pan Teriyaki Salmon Broccoli Rice
Prep Time
20 minutes
Number of Servings
Serves 2
Ingredients
  • Broccoli florets
  • Avocado or olive oil
  • 3 Tbsp of your favorite teriyaki sauce or teriyaki coconut aminos
  • 1 can Safe Catch Wild Pacific Pink Salmon
  • Salt and pepper
  • Sesame seeds, for garnish (optional)
Directions
  1. Using a food processor, pulse broccoli florets until they are in small pieces, similar to the size of rice grains. Pulse until you yield 3 cups.
  2. Add a small drizzle of avocado or olive oil to a pan, and heat over medium heat.
  3. Add “riced” broccoli to heated pan and stir. Reduce heat to medium-low and cover pan with a lid to steam broccoli rice. Stir often.
  4. When broccoli rice is cooked to your liking, add 1 tablespoon of teriyaki sauce at a time, stirring it into broccoli rice. (Add more sauce if necessary.)
  5. Open can of salmon (do not drain!). Flake salmon with a fork and add salmon to broccoli mixture. Stir to combine and heat through. Season to taste with salt and pepper.
  6. Top with sesame seeds, if desired, and enjoy!
Nutrition Info
Made with teriyaki sauce and 1 tablespoon each avocado oil and sesame seeds: 267 Calories, 24 g Protein, 42 mg Cholesterol, 15 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 4 g Fiber, 14 g Total fat (2 g sat), 1,142 mg Sodium, [nut:5] Vitamin C, Vitamin K, [nut:2] Vitamin B6, Folate, Phosphorus, [nut:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Calcium, Iron, Magnesium, Potassium

Ramen Zoodle Bowl

Ramen Zoodle Bowl
Prep Time
30 minutes
Number of Servings
Serves 2
Ingredients
  • 1 Tbsp vegetable oil
  • 4 oz shiitake mushrooms, stemmed and sliced thin
  • 3 scallions, white parts cut into 1-inch lengths, green parts, sliced thin
  • 2 Tbsp white miso*
  • 2 tsp grated fresh ginger
  • 3 cups low-sodium chicken or vegetable broth
  • 1 cup water
  • 2 oz (2 cups) baby spinach
  • 2 Tbsp toasted sesame oil
  • Salt and pepper
  • 12 oz spiralized zucchini noodles**
  • 2 oz enoki mushrooms,*** trimmed
Directions
  1. Heat vegetable oil in a large saucepan over medium heat until just smoking. Add shiitake mushrooms and scallion whites. Cook until lightly browned and tender, about 5 minutes.
  2. Stir in miso and ginger and cook until fragrant, about 30 seconds. Stir in broth and water and bring to simmer. Stir in spinach and cook until just wilted, about 15 seconds. Stir in sesame oil and season with salt and pepper to taste.
  3. Divide noodles among individual serving bowls and ladle hot broth over top; let sit for 1 minute. Top with enoki mushrooms and scallion greens. Serve.
Nutrition Info
Made with vegetable broth: 289 Calories, 8 g Protein, 0 mg Cholesterol, 18 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 6 g Fiber, 23 g Total fat (3 g sat), 734 mg Sodium, [nut:5] Vitamin K, [nut:4] Vitamin B6, Vitamin C, [nut:3] Vitamin B2 (riboflavin), Folate, [nut:2] Vitamin B3 (niacin), Phosphorus, Magnesium, Potassium, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin E, Calcium, Iron, Zinc

Phở with Tofu

Phở with Tofu
Prep Time
40 minutes
Number of Servings
Serves 2
Ingredients
  • 4 cups low-sodium vegetable broth
  • 2 whole cloves
  • 2 star anise
  • 1 cinnamon stick
  • 1 tsp coriander seeds
  • 1 Tbsp freshly minced ginger root
  • 1 Tbsp gluten-free soy sauce
  • 1 Tbsp rice vinegar
  • 1 Tbsp agave syrup
  • 8 oz gluten-free flat rice noodles
  • 4 oz tofu, chopped into 1-inch cubes
  • [q:1/2] cup fresh mint
  • 4 scallions, chopped
  • 1 lime, sliced into 2 wedges
  • Sriracha sauce (optional)
Directions
  1. In a pot, heat broth. Add cloves, star anise, cinnamon stick, coriander seeds, and ginger root. Simmer for 30 minutes.
  2. Strain broth into another pot. Discard solids. Add soy sauce, vinegar, and agave to broth. Bring to a slow simmer.
  3. Meanwhile, cook rice noodles according to package directions. Divide noodles between 2 serving bowls. Pour broth over.
  4. Top each bowl with half of the tofu, mint, and scallions. Serve with lime wedges and Sriracha sauce on the side.
Nutrition Info
521 Calories, 14 g Protein, 0 mg Cholesterol, 107 g Carbohydrates, 7 g Total sugars (5 g Added sugars), 6 g Fiber, 4 g Total fat (1 g sat), 1,117 mg Sodium, [nut:5] Vitamin K, [nut:4] Phosphorus, [nut:3] Vitamin C, Iron, [nut:2] Calcium, [nut:1] Vitamin B1 (thiamine), B2 (riboflavin), B6, Folate, Magnesium, Zinc

All About Miso

All About Miso
Get to Know This Savory Condiment
Mark Wallace
a soup spoon filled with red miso paste

We’re all familiar with sweet, sour, salty, and bitter flavors. But did you know there’s a fifth one?

It’s umami and it adds a savory component to cooking, particularly Asian cuisine.

How can you add this unique flavor to food? One of the easiest and healthiest ways is with miso.

What is Miso?

Typically made from a fermented combination of soybeans in a base of salt and the starter culture koji (typically derived from rice), miso can be added anywhere a salty, savory, and satisfying flavor is desired.

With its thick, paste-like consistency similar to peanut butter, miso can be easily mixed into many dishes.

Origins of Miso

Miso is not a new culinary trend. Originating in Asia over a thousand years ago, it was brought to the West in the 1960s through the macrobiotic diet.

These days miso’s beloved throughout Asia for its unique flavor profile. In fact, the Japanese love it so much there are more than 1,500 manufacturing plants in Japan alone!

Benefits of Miso

  • Digestion

    Miso can help with digestion, since it’s a fermented food. Some brands even contain beneficial bacteria.

    Research has found that the probiotics present in miso can help lessen symptoms from digestive issues like inflammatory bowel disease.

  • Diabetes

    Other studies find that consuming fermented soy products like miso can delay the onset and progression of Type 2 diabetes.

  • Other Diseases

    Research even indicates that consuming miso every day may help lower risks of heart disease and stomach cancer.

    The benefits don’t stop there. Miso has been associated with reducing cancer cell growth and the ability to lower cholesterol levels.

  • Nutrition

    One ounce of miso offers 12 percent of the recommended dietary intake (RDI) of manganese, 10 percent of vitamin K, and 5 percent of zinc.

    Miso offers some protein and fiber, as well as other nutrients, like:

    • copper
    • phosphorus
    • vitamin B2
    • vitamin K

  • Fermentation

    Because miso is a fermented food, its nutrients are more easily available to the body.

    Keep in mind that nutritional benefits vary depending on fermentation times and ingredients used.

  • Sodium Warning

    Miso is high in sodium, so if you’re watching your salt intake you may want to use small amounts.

    Research shows that miso does not seem to affect the cardiovascular system the way other high-sodium foods can.

Types of Miso

Brands offer their own flavor profiles due to the amounts of soybeans, salt, and other ingredients used.

Here’s a basic breakdown of what you may find when shopping for miso.

  • Red Miso

    With its long fermentation time, this variety is darker in color. Hues range from red to brown. Red miso is stronger in flavor and tastes saltier than other varieties.

  • White Miso

    A traditional choice, this is generally the least salty of the misos. A shorter fermentation time creates a mellow, mild, and sweet flavor.

  • Yellow Miso

    Stronger in flavor than white miso, the yellow variety is still mild tasting with earthy undertones. Yellow miso is a commonly purchased type.

  • Chickpea Miso

    While not a traditional offering, chickpea miso is a good choice if you wish to avoid soy. It tastes similar to white miso.

How to Use Miso

Many know pungent miso for its starring role in miso soup, but it can be used for so much more.

Miso adds depth to:

Use lighter miso varieties for:

  • sauces
  • spreads
  • soups

Misos that are darker in color work better in:

  • grilled foods
  • noodle dishes
  • veggie burgers
  • stir-fries

Since miso is a salty ingredient, recipes typically call for small amounts of it such as a few tablespoons.

Cooking with Miso

Since miso can have a beneficial probiotic content, add it to a dish once cooking is complete.

This applies to miso soup, too: stir miso into the soup when it’s no longer boiling and has been taken off heat.

Ideas and Inspiration

  • Make Miso Butter

    Blend miso into butter to top your favorite protein or roasted vegetable dish.

  • Use to Glaze Fish

    Miso’s savory quality pairs particularly well with salmon.

  • Mix Into Cookies

    Take peanut butter cookies up a notch with the addition of a tablespoon or so of miso.

  • As a Salt Replacement

    In a pinch, miso can be used as a replacement for soy sauce or salt.

  • In Salad Dressing

    For an easy miso-based salad dressing, whisk together white or yellow miso with:

    • rice vinegar
    • chopped ginger
    • chopped garlic
    • honey
    • olive oil
    • toasted sesame oil

Shopping For Miso

  • Avoid GMOs

    If you want to avoid GMOs, shop for certified organic varieties. Or purchase miso that’s been made without genetically modified soybeans.

    Almost all soy crops in the United States are genetically modified. The misos coming from Japan or Korea are less likely to be derived from genetically modified organisms.

  • Where to Find It

    Find miso in the refrigerated section of Asian markets and many large grocery stores. Miso comes packaged in tubes, bags, glass jars, and plastic containers.

  • Fermentation

    Look for brands that have fermented their ingredients at least 180 days.

    Keep in mind that unrefrigerated varieties won’t offer the same beneficial probiotics found in chilled versions.

  • Storage

    When you get miso home, store it in the fridge where it will keep for months.

Precautions

Individuals with a soy allergy should avoid soy-derived miso.

Sources

“Miso 101: types, benefits, recipes & more!” Minimalist Baker, 2024

“Miso: the probiotic food that fights cancer & lowers cholesterol” by Rachael Link, MS, RD, Dr. Axe, 12/5/22

“Miso: a traditional nutritious & health-endorsing fermented product” by Farhan Saeed et al., Food Sci Nutr, 12/22

“Naturopathic kitchen: miso,” Association of Accredited Naturopathic Medical Colleges, 11/30/22

“What is miso? Introducing a longevity food . . .” by Ocean Robbins, Stillness in The Storm, 11/5/20

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Contributor
Lisa Fabian
Tags
miso
Asian
fermented foods
kitchen / cooking

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Veggie Teriyaki Bowl

Veggie Teriyaki Bowl
Prep Time
20 minutes
Number of Servings
Serves 2
Ingredients

Sauce

  • [q:1/2] cup light soy sauce
  • 3 Tbsp brown sugar
  • 2 tsp dried chili flakes
  • 1 Tbsp honey (vegan option: use agave or maple syrup)

Bowl

  • 1 Tbsp oil
  • 1 onion, roughly diced
  • 1 tsp grated garlic
  • 2 tsp grated fresh ginger
  • 1 red bell pepper, roughly diced
  • 1 courgette (zucchini), cut into bite-sized pieces
  • 2 oz long-stem broccoli, cut into small florets
  • 6 to 8 baby corn cobs
  • 1 medium aubergine (eggplant), cut into bite-sized pieces
Directions
  1. Combine all sauce ingredients in a bowl, mix well, and set to one side.
  2. Heat oil in a wok over medium-high heat, add onion, garlic, and ginger. Fry until fragrant and onion is translucent. Add remaining vegetables and stir-fry for 3 to 4 minutes. Add sauce mixture, bring to boil, and simmer for 3 minutes.
  3. If desired, serve on top of freshly steamed rice or springy noodles.
Nutrition Info
Without rice or noodles: 369 Calories, 14 g Protein, 67 g Carbohydrates, 14 g Fiber, 9 g Total fat (1 g sat), 2,334 mg Sodium, [nut:5] Vitamin B6, C, [nut:4] Vitamin K, Folate, Phosphorus, [nut:3] Vitamin B2 (riboflavin), B3 (niacin), Magnesium, Potassium, [nut:2] Vitamin B1 (thiamine), E, [nut:1] Vitamin A, Calcium, Iron, Zinc

Korean BBQ Tuna Cucumber Salad

Korean BBQ Tuna Cucumber Salad
Prep Time
5 to 10 minutes
Number of Servings
Serves 2
Ingredients
  • 6 Mini Cucumbers
  • 1 Can Safe Catch Elite Tuna
  • [q:1/4] Cup of Your Favorite Korean BBQ Sauce
  • Salt and Pepper to Taste
Directions
  1. Slice your cucumbers into rounds and add them to a large mixing dish along with your Korean BBQ sauce.
  2. Toss the cucumbers in the sauce until well-coated.
  3. In a smaller dish, add the contents of your tuna can and use a fork to flake it. Add the tuna to the cucumbers and toss well again.
  4. Season well with salt and pepper and enjoy!
Nutrition Info
200 Calories, 20 g Protein, 30 mg Cholesterol, 31 g Carbohydrates, 19 g Total sugars (0 g Added sugars), 3 g Fiber, 2 g Total fat (0 g sat), 1,154 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin B12, Vitamin K, [nut:3] Vitamin B6, Phosphorus, [nut:2] Magnesium, [nut:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Calcium, Iron, Potassium, Zinc

Sesame Chicken

Sesame Chicken
with Green Beans and Shiitake Mushrooms
Prep Time
40 minutes
Number of Servings
Serves 6
Ingredients
  • 1 cup low-sodium chicken broth
  • 2 Tbsp rice vinegar
  • 2 Tbsp low-sodium soy sauce
  • 3 Tbsp brown sugar
  • 1 Tbsp toasted sesame oil
  • 4 Tbsp sesame seeds, divided
  • 1 tsp chili paste
  • 2 Tbsp cornstarch 
  • 2 Tbsp oil
  • 2 garlic cloves
  • 1 Tbsp fresh minced ginger root
  • 1 lb boneless, skinless chicken breast, sliced into [q:1/2]-inch strips
  • 4 cups green beans, ends trimmed
  • 3 cups shiitake mushrooms, stemmed and sliced into [q:1/4]-inch-thick slices
  • Cooked brown rice (optional)
Directions
  1. Whisk broth, vinegar, soy sauce, sugar, sesame oil, 1 tablespoon of the sesame seeds, the chili paste, and cornstarch together in a bowl. Set aside.
  2. Heat oil in a large skillet or wok over medium heat. Add garlic and ginger and sauté for 1 minute. Add chicken and sauté for 4 minutes. Add green beans and sauté for 8 minutes. Add mushrooms and sauté for 3 minutes.
  3. Add broth mixture. Increase heat to high and cook until sauce is thickened, about 2 to 3 minutes.
  4. Garnish with the remaining 3 tablespoons of sesame seeds. Serve alongside brown rice, if desired.
Nutrition Info
With [q:1/2] cup brown rice: 602 Calories, 28 g Protein, 55 mg Cholesterol, 89 g Carbohydrates, 7 g Total sugars (4 g Added sugars), 7 g Fiber, 15 g Total fat (2 g sat), 230 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Phosphorus, [nutrition:4] Vitamin B1 (thiamine), Magnesium, [nutrition:3] Zinc, [nutrition:2] Vitamin B2 (riboflavin), Iron, [nutrition:1] Vitamin C, Calcium, Folate, Potassium

Broccoli and Bean Salad

Broccoli and Bean Salad
with Mustard-Soy Dressing
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients

Dressing

  • 3 Tbsp toasted sesame oil
  • 1 Tbsp whole-grain mustard
  • 1 Tbsp low-sodium soy sauce
  • 1 Tbsp rice vinegar
  • [q:1/2] tsp kosher salt
  • 1 garlic clove, finely grated

Salad

  • Kosher salt
  • 1 head broccoli, cut into florets and stems, sliced [q:1/8]-inch thick
  • 6 oz green beans
  • 1 (15 oz) can chickpeas or cannellini beans, drained and rinsed
Directions
  1. Make dressing: In a small bowl, combine sesame oil, mustard, soy sauce, rice vinegar, salt, and garlic. Using a fork or small whisk, mix until well combined. The dressing will keep in an airtight container in the refrigerator for up to 2 days.
  2. Bring a large pot of salted water to a boil. Add broccoli and cook for 2 minutes. Using a slotted spoon, transfer broccoli to a medium bowl.
  3. Add green beans to boiling water and cook for 2 minutes. Drain green beans and rinse under cold water. Pat dry. Using a sharp knife, trim and discard ends of green beans. Cut beans on a diagonal into 2-inch pieces. Add to bowl with broccoli. Add chickpeas and toss to combine.
  4. Drizzle dressing over vegetables and beans and stir to combine. Salad will keep in an airtight container in the refrigerator for up to 5 hours.
Nutrition Info
Made with chickpeas: 564 Calories, 27 g Protein, 0 mg Cholesterol, 81 g Carbohydrates, 15 g Total sugars (0 g Added sugars), 18 g Fiber, 17 g Total fat (2 g sat), 686 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Vitamin B6, Vitamin C, Vitamin K, Folate, Phosphorus, [nutrition:4] Vitamin A, [nutrition:3] Vitamin B2 (riboflavin), Iron, Magnesium, Zinc, [nutrition:2] Potassium, [nutrition:1] Vitamin B3 (niacin), Vitamin E, Calcium
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