Miso is known as the traditional Japanese seasoning paste. It’s relatively thick, similar to the texture of peanut butter. Its origin goes back to the 3rd century BC and some 300 years later was introduced to Japanese cuisine. Buddhist monks discovered that soybeans could be ground into a paste and fermented, which spawned new cooking methods. Historically, miso is made from soybeans (mame miso), which are fermented. Sometimes barley (mugi miso), brown rice (genmai miso) or other seeds or legumes are added. Typically, miso is salty, but its flavor and aroma can be sweet, earthy, fruity or savory.
I have had a good share of umami-rich miso soups, and also use miso in various recipes such as dressings, soups, fish, tofu and meat marinades. Even my morning oatmeal gets a tiny spoonful of miso. To be honest, I’m currently a little obsessed with miso.
Since I was using miso, I was curious about how it is produced. Its production is a relatively simple process, actually. I had the opportunity to take a look first hand at South River Miso in Conway, Massachusetts. The picturesque rolling hills in the Berkshires are the perfect scenery for the old-fashioned production facility. Christian, the owner, was gracious enough to walk some friends and me through his production facility. He believes in a traditional production method and says that miso is a medicinal food because of its healing qualities. At South River Miso, very little machinery is used and therefore lots of handwork is necessary--this is what makes it unique and artful at the same time. A Japanese fellow chef in our group mentioned several times that the surroundings and the style of the facility reminded her of artisan miso companies she had visited in her homeland, Japan.
Miso is good for you
The magic of miso lies in the micro-organism used for its fermentation: The fungus Aspergillus oryzae has been playing an important role in miso production since it could be reproduced consistently. “Koji” is the term used to describe the culture that ferments miso paste. Koji is also used in sake and soy sauce production.
Miso is high in protein and rich in vitamins, and it also is said to protect against radiation and sickness. It contains Lactobacillus acidophilus bacteria. These microorganisms provide health benefits and add to general well-being, especially when you have a cold. Miso contains minerals such as phosphorus, copper and manganese. In addition, it’s an important source of phytonutrient antioxidants, which fight cancer.
How to choose miso
The color and taste can vary widely depending on many fermentation–related factors. Shiromiso, which is aged for only a short time, has the lightest color—almost white.. Barley-fermented miso is usually yellow or very pale-brown in color. The next major category of miso is red miso, which actually can have a very dark brown or reddish-brown color. It has a salty flavor profile. Dark brown and red miso (Akamiso) usually get their strong flavors from longer periods of fermentation. Very dark miso needs three years to age.
Soy or not?
Soybeans serve as the basis for miso fermentation. During the fermentation process, grains like barley, rice or buckwheat might be added to achieve a particular flavor profile. In fact, many varieties of miso take on the name of their added ingredients, like “rice miso”. Yet it will have soybeans as the basic ingredient. For soy-free miso read-on here (ADD LINK)
http://www.thekitchn.com/miso-alternatives-glutenfree-and-soyfree-196043
Miso and sodium
According to the World’s Healthiest Foods organization, miso is salty but does not raise blood pressure. It is typically considered to be a high-sodium food since one teaspoon of miso often contains 200-300 milligrams of sodium. However, recent research has shown that in spite of its high sodium content, miso does not appear to affect the cardiovascular system in the way that other high-sodium foods often do. In recent animal studies, identical concentrations of salt (sodium chloride) obtained from miso versus table salt were discovered to have very different impacts on blood pressure. High-salt diets that derived their high salt level from table salt raised blood pressure in the animal studies, but high-salt diets that derived their high salt from miso did not. Recent human studies on miso intake among Japanese adults have also shown that miso-containing diets tend to lower the risk of cardiovascular problems despite the high-salt content of miso. Reasons for this unique relationship between miso and our cardiovascular system are not yet clear. However, some researchers have speculated that the unique soy protein composition of miso (including peptide building blocks of protein that are formed from soy proteins when the beans are fermented) is one of the key reasons for the cardiovascular support provided by miso.
Chef’s Note: My Favorite miso snack is toasted country bread spread with a mixture of miso and tahini in equal amounts.
