A recent article reported the ability miso has to prevent a number of modern illnesses. Traditionally miso was used for digestive and cardiovascular health. Miso also provides protection from radiation and other environmental toxins. In macrobiotics, we recommend using barley or brown rice miso that has been aged two to three years.

Certain preparations of miso provide the most benefit. Miso soup can be enjoyed often or daily, and even two to three times a week will start to improve your health. In my experience, the two best preparations are miso soup and miso-tahini spread.

Miso soup

Miso soup is the best preparation for all-around health. The benefit of properly prepared miso soup is that it immediately strengthens digestive health and blood quality. When miso is prepared with wakame seaweed and vegetables, it provides the most benefit. Miso needs to be shocked by stirring it into the boiling soup, then simmering for three to four minutes (see recipe below for details). You can reheat miso soup gently as long as you are careful not to boil it. To get started, try making enough soup to last for two days once or twice a week. You can enjoy miso soup with any meal of the day.

Miso-tahini spread

For strength and even deeper nourishment, miso can be simmered with tahini, or tahini and scallions, and used as a spread on sandwiches or as a condiment on rice.

Miso soup recipe from "The Complete Macrobiotic Diet"

Miso soup recipe from “The Complete Macrobiotic Diet”

Miso soup recipe

Miso soup strengthens and activates our digestive systems. Miso helps clean the intestinal villi and creates healthy bacteria and enzymes in the digestive tract. Enjoying miso soup regularly strengthens our digestion and alkalizes our overall condition. Note that miso soup is meant to be broth-y, so be conservative when deciding how many vegetables to add!

Ingredients
-Wakame sea vegetable, 1 to 2 inches wakame per cup of water
-1 to 2 thin slices of root or round vegetables
-⅛ to ¼ cup leafy greens, finely chopped
-Miso, use ½ to 1 level teaspoon miso per 1 cup water. Be sure to buy your miso from a reputable health food store. Barley miso, brown rice miso, and sweet-tasting brown rice miso are all excellent options. I often use South River brand miso.
-1 cup water per serving, plus an additional ⅛ cup (for two servings, measure out 2⅛ cups water)
Scallion, finely chopped for garnish

Preparation
-Soak the wakame in water for one to two minutes, or until it is soft enough to cut. Discard the soaking water and cut the wakame into even pieces.
-Measure the water and pour into a stainless steel pot. Place the wakame in the pot, turn on the flame, and bring to a boil.
-Add the root, and/or round vegetables and cook for 4 to 5 minutes.
-While the vegetables are cooking, measure out the miso into a small bowl. Take a small ladle of the stock and use a wooden utensil to dilute the miso with the ladleful of stock. The resulting consistency should be thin enough that it will easily dissolve when added back to the pot.
-Add the leafy greens to the pot, then add the diluted miso to the boiling water.
-Turn your flame on its lowest setting and simmer for 3 to 4 minutes.
-Place a ladle full of soup in a small bowl, garnish with finely chopped scallions, and serve