JOIN JANE AND LINO FOR THE
MISO DAY CELEBRATION, SEPTEMBER 18th

We are pleased to be participating in the first, annual MISO DAY CELEBRATION, Saturday September 18th, 2021!  A day of tribute for the amazing power food: Miso!  

Miso is an international, fermented ingredient most associated with Miso soup - however, there is much more to Miso than soup! All you traditional and plant-based food enthusiasts can actively participate in spreading the word, preparing your Miso recipes, hosting a dinner party or Miso-themed potluck, visiting a local restaurant that uses Miso, or cooking up a Miso meal like you’ve never done before!

Want to join us?  All are invited to join in on the Miso Day Celebration!
For more information follow and message @miso.day.celebration

CELEBRATING MARVELOUS MISO!

© Jane and Lino Stanchich

Our entire issue of Great Life Global, September 2021, is all about honoring MISO in a special observance in the first annual

MISO DAY CELEBRATION
 on September 18th! 

MISO, is a true “Power Food” that is becoming mainstream! 

In this newsletter, read all about how we learned to make and prepare MISO with its powerful healing qualities and distinctive umami flavor. Discover how MISO helps to heal the blood, cells, and especially digestion and elimination. MISO is a delicious culinary medicine! We eat MISO every day!

In this issue are some truly satisfying and easy recipes made with healthful MISO:

•  MARVELOUS MISO MAC AND “CHEESE” : VEGAN VERSION

•  SAVORY SKILLET TOFU WITH MISO AND GARLIC

•  DELICIOUS GARDEN VEGETABLE MISO SOUP

•  HEALTHY AND HIP MISO SIP : EASY AND QUICK MISO BEVERAGE

•  SWEET GOLDEN AUTUMN MILLET SOUP

So… on September 18th, you can honor MISO by preparing a special recipe and sharing this delicious and healthful food with friends and loved ones! Enjoy the inspiring MISO facts, history, cooking techniques, and yummy recipes in this special newsletter. 

Miso is traditionally made and consumed in Japan and has become well known worldwide. Several companies in America now make and sell traditional miso. More and more home chefs use and even make this healthful food from scratch. While bloggers and mainstream magazine writers tout its taste and benefits, miso is widely available and gaining popularity.

MISO: A LIFESAVER

Miso, the protein-rich, alkaline power food, is popular for its delicious flavor and high nutritive value. For decades, this food has been revered. In the years prior to World War II, Dr. Shinichiro Akizuki, director of the St. Francis Hospital in Nagasake, Japan, encouraged his hospital staff to eat miso soup daily. It was served daily in the hospital cafeteria. In 1945, St. Francis Hospital was on the epi-center of the catastrophic atomic-bomb explosion, though the staff was not in the hospital at the time. After intense radiation exposure, however, most of the staff survived well and were able to assist the victims of the bomb for years. Dr. Akizuki attributes the strength and health of his staff to their daily consumption of miso soup with sea vegetables and whole grains.

THE HIGH NUTRITIVE VALUE OF MISO:

•  rich in amino acids, the building blocks of protein
•  aids in strengthening the body against viruses including Covid 19 and       variants.
•  helps to protect women from breast cancer 
•  protects cells from aging due to free radicals
•  strengthens the immune system, blood, and bones
•  boosts probiotics and natural intestinal flora
•  high Net Protein Utilization (NPU,) that makes protein absorption more available - higher than any animal food
•  reduces the risk of coronary heart disease
•  boosts protein powerfully
•  aids digestion and assimilation
•  made with natural sea salt, easier to digest than table salt
•  helps people consume fewer calories
•  is a source of Vitamin B12
•  is highly alkaline, conducive to low rates of disease
•  helps chelate heavy metals, such as radioactive strontium and aids in discharging them from the body
•  provides intense, savory flavors, especially satisfying to vegetarians and vegans
•  is inexpensive, versatile, and delicious!

MAKING MISO WITH
SENSEI MURAMOTO

In the early 1980’s, Lino and I were privileged to have partnered with Naboru Muramoto, famed Japanese macrobiotic counselor, teacher, author and herbal expert. Together we launched the Herb Tea Company and the macrobiotic school, Asunaro, (meaning “Tomorrow is better”) in the countryside of Escondido, California.

Energetic and knowledgeable, Sensei Muramoto, proficient in traditional food processing, taught us, along with international students, how to make miso, tamari, umeboshi, pickles, tekka, and other healing fermented foods. We eagerly learned how to prepare koji, the miso “starter,” cultivated in a hand-built wooden Koji Room. Soybeans were then hand mixed with koji and the steamed grain; then the mixture was set into wooden kegs to ferment for years. Sensei Muramoto’s dream was that every household would make their own barrel of miso.
 

SELECTING MISO

An abundant number of Miso companies have grown throughout the world and each has its own line of Miso products. Also, more and more home cooks annually prepare barrels of Miso for their family. Many varieties of high-mineral Misos are prepared. Depending upon which beans, grains, and vegetables are used, the Miso takes on a specific color, flavor, and medicinal benefit. Brown rice and barley are the two most prominent whole grains contained in Miso, yet Miso can also be made with millet, wheat, quinoa, and oats. For those who prefer soy-free Miso, companies are offering chickpea, aduki, and others. 

The more warming barley Miso, (mugi,) along with red and brown rice Miso, are generally chosen to balance more yin conditions, ailments, medical treatments, and cooler climates. Hatcho Miso is the darkest, most strengthening, yang - powerful Miso, and is to be eaten judiciously. Miso is seasonal and selected when appropriate for different conditions. In our home, we have a selection of different Misos from which to choose. The lighter Misos, including Sweet White, Chickpea, and Mellow White, impart a sweet flavor, a creamy color, and a light energy appropriate for warmer seasons and to balance more yang conditions.

LEARNING ABOUT MISO

George Oshawa, famed Japanese macrobiotic educator and author, traveled the world to teach the healing benefits of organic whole foods, including Miso.

Among his students were noted macrobiotic educators, Herman and Cornelia Aihara, who came to America and taught innumerable recipes and uses for Miso at their dynamic Vega Center, during their annual French Meadows California Camp, led by Carl and Julia Ferre, and in their many excellent books. 

Michio and Aveline Kushi, authors and experts in macrobiotics and thus the medicinal use of whole plant-based foods, imparted invaluable information on the specific benefits and cooking methods for Miso and other healing plant foods. They emphasized that the strengthening three-year-aged barley (mugi) Miso is preferred for those who are undergoing weakness, illness, surgery, and cancer treatments, including radiation and chemo-therapy.

Another respected and productive student of George Oshawa, our teacher, Naboru Muramoto, taught us, not only the benefits of Miso, but how to prepare it from scratch. We are deeply grateful to have these teachings, experiences, and knowledge! Celebrate Miso! Sample and enjoy this marvelous food!

COOKING MISO PROPERLY

Naboru Muramoto taught us how to cook miso with care. Avoid boiling miso. High heat destroys miso’s natural pro-biotic lactobacillus or “Friendly Bacteria” which help restore balance in your intestines.

1. Prepare your soup base.

2. Turn your pot to low heat. 

3. Place the measured miso paste into a cup with a handle or a suribachi.

4. Carefully scoop up some of the hot broth.

5. Stir the hot broth into the miso paste with a spoon or chop sticks until it dissolves completely into a creamy liquid with no lumps.

6. Add the dissolved miso to your soup or other dish, and gently stir.

7. Simmer three minutes, making sure the pot does not boil.

8. Taste your soup/dish. The flavor should not be too salty or too bland. If too salty, add a bit of warm water, if too bland, add more miso and simmer. 

 9.  Turn off the heat and serve. 

10. Garnish your dish with a small edible leaf or raw (yin) minced vegetable, such as parsley or scallions, cilantro or celery leaf, to balance the yang energy of the miso. 

NOTE: If you have prepared extra and have leftover food containing miso, reheat on low only. Avoid boiling.

WHAT DESTROYS OUR HEALTHY INTESTINAL BACTERIA?

Our own vital intestinal flora is diminished or destroyed by substances including:

         •  Chlorinated water

         •  Antibiotics

         •  Pesticides

         •  Refined sugar

         •  Processed foods

These all-too-common food additives and medications contribute greatly to the epidemics of intestinal disorders, including indigestion, diarrhea, colonic inflammation, acid reflux, GERD, IBS, Crohn’s, and cancer. Powerfully healing for the intestines and blood, miso contains natural lactobacillus, vital microorganisms that restore our body's "Friendly Bacteria."

CLASSIC MISO SOUP

Miso Soup is an important and vital food in our home. We prepare a pot, once a day, generally in the morning. We eat it for breakfast and often enjoy it for one other meal. Warm miso soup begins a meal in the healthiest way, starting the natural digestive process. Miso soup can be very simple with one or two vegetables, or it can be made richer and thicker, with a variety of sweet or root vegetables and greens. You can also make your miso soup into a “bowl” by adding cooked grains, pasta, or beans for a warming, satisfying meal. Add grated fresh ginger or raw, minced scallions to balance the yang miso with the yin raw garnish.

DELICIOUS GARDEN VEGETABLE MISO SOUP

© Jane Q. Stanchich

Your whole family will like this classic miso soup, so healing, soothing, and delicious! We like to soak the mushrooms and wakame the night before to get an early start on the morning. Enjoy this restorative soup at any time of day and know you are strengthening your immunity, helping prevent disease, and satisfying your taste buds.

• 2 dry shiitake mushrooms
• 6  cups water
• 1" wakame stick or 1 teaspoon wakame, flaked, rinsed and soaked
• 1/2 cup onion, diced
• 1 carrot, diced
• 2 ears fresh corn, kernels cut off cob (or 1 cup organic frozen corn kernels)
• 1/2 cup broccoli florettes
• 5 teaspoons mugi/barley, chickpea, or white miso, to taste
• 1 Tablespoon parsley or scallions, minced

Soak shiitake mushroom and wakame in one cup water overnight or for one hour, until tender. Take shiitake from soak water, remove and discard tough end of stem; dice or slice mushroom. Take wakame out of water, squeeze, cut into small pieces. 

In a pot, place shiitake, the soaking water, remainder of water and sliced wakame. Bring to boil on medium heat; reduce heat, then simmer for 5 minutes. (Slice vegetables as water boils.) Add the sliced onion, carrot, and corn. Simmer 5 minutes. Add the broccoli florettes. Turn heat to lowest setting to stop boiling.

In a cup with handle, place the miso paste; dissolve with a small amount of warm soup stock. Add the dissolved miso to the simmering soup, stir gently, and let soup simmer on low for three more minutes. Avoid boiling miso!

Serve warm in soup bowls garnished with raw fresh parsley, celery leaf, cilantro, or scallions.

SWEET, GOLDEN AUTUMN MILLET SOUP

© Jane Quincannon Stanchich

Always soothing and delicious on a chilly autumn day is a thick grain and bean soup, accented with sweet, strengthening root vegetables. Millet, a seed/grain, is excellent for the pancreas and blood sugar. Use a light miso to retain the golden color. This soup is as healing as it is beautiful.

SOUP BASE

• 1/2 cup millet, rinsed, drained
• 1/2 cup red lentils, rinsed, drained
• 4 cups water
• 2 teaspoons olive or untoasted sesame oil
• 1 cup onion, diced
• 2 cloves garlic, minced
• 1 bay leaf
• 1 teaspoon sea salt

ADDITIONAL INGREDIENTS

• 2 cups water
• 2 stalks celery, diced
• 3 parsnips, diced
• 2 carrots, diced
• More water as needed if soup gets too thick
• 2 Tablespoons chickpea miso or sweet white miso
• 2 Tablespoons raw scallions or parsley, minced

In a bowl, soak rinsed millet and lentils together in 4 cups water for 2 hours. Keep soak water. 

Place oil in a large soup pot; warm to medium heat. Sauté the onions and garlic in the oil for five minutes. Add in the soaked millet, lentils, soaking water, and bay leaf. Stir. Bring to boil, reduce heat; cook on medium for 20 minutes. Add sea salt and simmer for 15 minutes, covered. This creates the base of the soup. 

ADD: The remainder of vegetables and 2 additional cups water. Stir. Let simmer covered for 15 more minutes or until the vegetables are tender. Remove bay leaf. Reduce heat to very low. (This will avoid boiling the miso, as boiling destroys its friendly bacteria.) If soup is too thick, add 1 cup more warm water to make consistency you desire.

DISSOLVING MISO: In a small cup, dissolve the miso with some hot soup to cover. Stir well until the miso is completely dissolved and creamy. 

ADDING MISO: Add the dissolved miso to the soup. Simmer 3 minutes. Stir well. Taste and adjust flavors (+ miso,) as you wish. Serve piping hot in individual bowls. Garnish with raw scallions, parsley, or baby greens. Enjoy!

FOR CREAMIER SOUP:  Pressure cook in the first cooking step, prior to adding root vegetables. This makes the grain and beans more creamy. 

SAVORY SKILLET TOFU WITH MISO

©  Jane Q. Stanchich

Rich, savory, and satisfying, this tofu dish is very simple to prepare. Enjoy this dish whenever you want a delicious vegan-protein dish. Makes 6 servings.

• 1 pound organic firm or extra firm tofu, water-packed
• 1 Tablespoon mellow light miso*
• 1/4 cup spring or filtered water 
• 2 Tablespoons nutritional yeast
• ½ teaspoon garlic granules or powder
• 2 lemons, one juiced (de-seed), one sliced thinly for garnish
• 2 teaspoons untoasted sesame oil
• 4 scallions, sliced very thinly on the diagonal
• 2 Tablespoons black sesame seeds, pre-toasted (optional)

Remove tofu from water, set on a clean paper or cloth towel and pat dry. Slice the tofu into six equal pieces, about 1/2 inch thick. Gently pat each tofu slice dry again on both sides. 

In a small bowl, place the miso, water, and lemon juice; whisk to dissolve and blend well. In another bowl, place the nutritional yeast and garlic granules. 

Dip each slice tofu into the miso liquid. Then dip into the nutritional yeast and garlic.

In a warm frying pan, place the oil, heat to medium low. Add the dipped/seasoned tofu into the pan. All should fit inside. 

Pan fry for four minutes on each side. 

Pour half of the remaining liquid over the tofu. Cover and simmer for 5 minutes. With a spatula, gently turn each slice, pour on the remaining mixture; cover and simmer 5 minutes. 

 Serve on a platter garnished with scallions, lemon slices, and black sesame seeds.

*Variations:         

·  Use any of these misos: chickpea, sweet white, or barley miso.

· Blanch a leek and tie it around two stacked tofu slices like a gift.

·  Place julienne carrots in the pan with the tofu during the last minute to       add beautiful color, especially with the black sesame seeds.

·   Use toasted sesame oil with untoasted 50%-50% for rich flavor great for winter months.

MARVELOUS MISO MAC AND VEGAN “CHEESE”

© Jane Q. Stanchich

America’s #1 Comfort Food and Holiday Standard is Mac and Cheese!

Great for those who are Gluten-Intolerant and Dairy Allergic! Everyone will love it. Try this rich, delicious and easy vegan version of the all time popular dish. This recipe contains no dairy, soy, or flour. It is satisfying, warming, and packed with nutrients, anti-oxidants, and flavor. Anti-inflammatory turmeric makes it golden. The baking step is optional, but extra warming and delicious. Enjoy on any type of pasta. Here we suggest the classic elbows noodles. Serves 6-8 generously.

• 1 pound whole grain elbow noodles (brown rice, quinoa, chickpea, or whole wheat) 
• 4  cups white cauliflower, cut into large chunks
• 2  yellow or white onions, cut into large chunks
• 2  cups water
• 2  Tablespoons chickpea or other light miso 
• 1/2 cup tahini (untoasted is best)
• 1/2 teaspoon turmeric
• 2 tablespoons nutritional yeast
• ½ teaspoon garlic powder (optional)
• Dash black pepper or cayenne (optional)
• 2  Tablespoons fresh parsley, rinsed and minced

Cook noodles in lightly salted water, al dente- (“to the tooth,” meaning more firm and slightly undercooked, according to package directions.) Drain and rinse in cool water to stop cooking. Do not overcook. Set aside.

Place cauliflower and onions in 3-quart pot; add water and bring to boil on medium heat. Cover, reduce heat, and low boil for 12 minutes or until the vegetables are very tender. Test doneness with a fork or skewer.

Place miso in a small dish and add warm vegetable water, stirring to dissolve the miso. Add the miso, tahini, turmeric, yeast, and seasonings (except for parsley) to the pot.

BLEND miso-vegetable mixture. 

#1: Immersion Blender: Place immersion blender in the pot and puree the vegetables and other ingredients until creamy. Simmer 3 minutes on low heat to cook the miso.

 #2: Food Processor: Carefully pour all ingredients into a food processor or food mill and puree well. Return to pot. Stir well. Simmer 3 minutes on low heat to cook the miso.

Warm pasta under warm water and gently break apart any stuck pieces. Add cooked pasta into the pot of warm cauliflower-miso sauce. Serve it now or bake it for an extra firm texture and warmth. (See below.) Garnish with minced parsley for color. Paprika also adds nice color to the top.

Baking Option: Place Mac and Vegan Cheese in an oiled 9 x 12 baking dish and bake uncovered for 20 minutes at 350 º until lightly browned on top. Serve garnished with parsley. 

HEALTHY AND HIP MISO SIP

A Quick Healthy Hot Beverage 
Created by Leila Bakkum

For great energy and warmth, this delicious beverage is a healthful substitute for coffee and caffeine. It is filled with minerals and natural vitality. We envision The Miso Sip being served in cafes and bars, especially as a morning boost or afternoon revitalizer. We like light miso with this beverage. Make it to suit your taste!

 SINGLE SERVE:

• 1 TBSP miso or to taste
• 8 oz water heated to 180 degrees
• Mix with immersion blender and transfer to your favorite mug.

FOOD SERVICE:

• 2 cups miso + 2 cups water
• Mix in blender. 
• Put this Miso Sip Concentrate in a squeeze bottle.
• To serve, place 2 Tbsp Miso Sip Concentrate in 8 oz cup, top with water heated to 180 degrees & stir.

PLEASE LET US KNOW…

Write to us regarding which recipes you liked and any other miso facts, figures, or fabulous ways you use miso. 

Here are a few more favorite MISO recipes: 

1.  Tofu Miso Herbed "Cheese” 

2.  Holiday “Cheese Balls” rolled in Toasted Pecans

3.  Baked Yams with Pecans

4.  Baked Apples with Miso Tahini Stuffing

5.  Polenta and Miso Porriage

6.  Sauteed Leeks with Miso

7.  Fruit Chutney

8.  Creamy Squash Miso Soup

9.  Grain Bean Burgers

10.  Steamed or Baked Whole Cauliflower with Miso Tahini Onion Sauce

See our cookbooks for recipes, inspiration, and inspiration. www.greatlifeglobal.com

BOOKS ABOUT MAKING AND USING MISO

• Basic Macrobiotics, Herman and Cornelia Aihara
• The Book of Miso, William Shurtleff and Akiko Aoyagi
• Japanese Foods That Heal, Jan and John Belleme
• Culinary Treasures of Japan, Jan and John Belleme
• Introducing Macrobiotic Cooking, Wendy Esko w. Aveline Kushi
• The Book of Macrobiotics, Michio Kushi with Alex Jack
• The Macrobiotic Path to Total Health, Michio Kushi and Alex Jack
• Healing Ourselves, Naboru Muramoto