Anti-Inflammatory Diet For Dummies by Artemis Morris

Anti-Inflammatory Diet For Dummies by Artemis Morris

Author:Artemis Morris
Language: eng
Format: epub
ISBN: 9781119694601
Publisher: Wiley
Published: 2020-08-12T00:00:00+00:00


Making Soups with an Asian Twist

The soups in this section contain immune-stimulating ingredients such as shiitake mushrooms, garlic, ginger, and mustard. Ginger, which is common in Asian cooking, is a rhizome (similar to a root) that has a pungent taste and offers many health benefits. Researchers have studied ginger extensively for its antioxidant, anti-inflammatory, antibacterial, and antiviral benefits, and it’s been used for thousands of years to aid digestion and reduce the occurrence of spasms in the colon. Ginger is also very helpful for relieving nausea.

Miso, which has been part of Japanese cooking since the sixth or seventh century, is a soybean paste made by fermenting rice, barley, or soy with salt and Aspergillus oryzae, a fungus long used in miso and soy sauce. Miso is high in protein, vitamins, minerals, and probiotics. It comes in different variations, such as white, red, and mixed miso. The lighter-colored miso is less salty, while the darker colors are saltier and have a bolder flavor.

Types of miso vary based on their ingredients, but they all have equal health benefits. All have a soybean base, but many have additional ingredients: For example, kome miso is also made with white rice; mugi miso is made from barley; soba miso is made from buckwheat; genmai miso is made with brown rice; and natto miso is made with ginger. Hatcho miso has no other ingredients.

Though all the Asian ingredients in the following recipes may be found in Asian markets, more and more supermarkets are carrying ingredients for ethnic cooking, as well.

Don’t boil miso paste. Heat kills its nutrients. Rather, boil water or broth first and add miso paste at the end of the cooking time.

Miso Soup with Tofu and Kale

PREP TIME: 10 MIN | COOK TIME: 15 MIN | YIELD: 4 SERVINGS

INGREDIENTS

6 cups water

½ cup sliced shiitake mushrooms

¼ cup chopped enoki mushrooms

1 cup cubed firm tofu

¼ cup chopped kale

1 piece Nori seaweed, chopped

2-inch piece of daikon (white) radish, chopped

1 scallion, chopped

2 tablespoons miso paste

DIRECTIONS

1 Bring the water to a boil in a large stock pot over high heat. Add the shiitake mushrooms, enoki mushrooms, tofu, kale, seaweed, and radish. Reduce the heat and simmer for 10 minutes.

2 Turn off the heat and add the scallions to the soup. Remove the pot from the heat and dissolve the miso paste in the soup. Serve immediately.

PER SERVING: Calories 115 (From Fat 50); Fat 6g (Saturated 1g); Cholesterol 0mg; Sodium 325mg; Carbohydrate 8g (Dietary Fiber 2g); Protein 11g

Miso Soup with Noodles

PREP TIME: 5 MIN | COOK TIME: 10 MIN | YIELD: 4 SERVINGS

INGREDIENTS

1 tablespoon extra-virgin olive oil

2 cloves garlic, minced

1 tablespoon minced fresh ginger

1 tablespoon mustard seeds

1 cup sliced shiitake mushrooms

6 cups water

8 ounces soba or rice noodles

1 piece Nori seaweed, chopped

2 scallions, chopped

2 tablespoons miso paste

DIRECTIONS

1 Warm the olive oil in a large stock pot over medium-low heat. Add the garlic, ginger, and mustard seeds. Cook for about 30 seconds.

2 Add the mushrooms to the pot and continue to cook for 3 to 5 minutes or until you hear the mustard seeds pop.



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