One of the secrets of the Japanese diet is “The Power of Miso Soup”. In the traditional Japanese diet miso soup accompanies every meal. Drinking miso soup will boost digestion after meals and help cleanse the body. It’s low in fat and carbohydrates, and high in protein. In addition to its health benefits miso soup makes you feel full for a longer period which stops snacking between meals. Here’s my simple miso soup to get you started on your food journey to the Japanese way of eating.
For the dashi
– 1 litre water
– Few thin strips of dried Irish kombu (kelp)
– 3 dried shiitake mushrooms
For the miso soup
– 200g savoy cabbage leaves, washed and roughly chopped
– 2–3 tbsp miso paste, depending on your own taste
– shichimi togarashi, to season (japanese seven spice)
1. Put 1 litre of cold water in a large saucepan. Add the kombu and shiitake mushrooms to the water and leave to soak for at least 30 minutes (If you have time leave to soak for a few hours or overnight in the fridge). Heat the water until it comes to the boil and then remove the kombu and mushrooms immediately.
2. Add the cabbage leaves and cook for 10 minutes.
3. Dilute the miso paste in a small cup of dashi taken from the saucepan.
4. Reduce soup to a very low heat and add the miso paste to the saucepan. Gently stir into the soup until mixed through. Taste to check if you need to add more miso paste.
5. Serve in a bowl and season with shichimi togarashi.
Store the miso soup in a flask for a work or on the go healthy lunch option.
This is a great way to start your day with the power of matcha (green powder tea) which slowly releases caffeine compared to coffee. I’ve also included a tip and photo to show you how this can be packed and eaten on the go using an old jam jar. You can get small bags of mixed nuts & seeds in most supermarkets for this recipe. Enjoy!
Few handfuls of your favourite mixed nuts (almonds, pinenuts etc) & seeds (e.g. pumpkin seeds, sunflower seeds, linseeds etc)
2 heaped tablespoons of coconut oil
2 heaped tablespoons of honey
1 teaspoon matcha
1 kaki (persimmon/ sharon) fruit, peeled and thinly sliced (replace with seasonal fruit depending on the time of year).
I prefer to use fresh fruit than dried fruit as I think it’s a healthier option. However if you’d like to add dried fruit you can simply add it when the granola is removed from the oven and cooled.
1. Pre-heat the oven to 180 degrees Celsius.
2. Place the oats in a large flat pyrex dish.
3. Toss in the nuts and mix well together.
4. Over a low to medium heat melt the coconut oil and honey in a small saucepan.
5. Once melted stir well and pour evenly over the oats and nuts.
6. Use a large spoon to completely cover the oats and nuts in the coconut oil and honey.
7. Place in the pre-heated oven for about 20 minutes (during this time stir a few times).
8. Remove from the oven and once cool, add the matcha powder and mix well.
9. Add a few large spoonfuls of the granola to a cereal bowl and serve with natural yoghurt and sliced kaki fruit.
10. Store the remaining granola in an airtight container.
This is a healthy on the go breakfast option to bring to work.