Sunday, November 15, 2009
Miso Soup with Shitake Mushrooms
The farmers market this morning was great as always. I don’t ever like leaving the house before 7 am since I am not a morning person, but I love getting to the market early before the farmers get too busy to chat. We always stop at our two favorite organic farmers and talk to them about what they have and will be coming soon. Rudy at "Cats Paw" is writing a book now about nutrition and health that I am anxious to read. He is a fascinating man who I believe has a graduate degree in biology. We frequently have fun conversations about health that I always enjoy and learn from.
Last night I made the mistake of asking my parents if they wanted turkey for Thanksgiving. Big mistake on my part. It my mother less than a second to say, “of course, how can we have Thanksgiving without turkey”. I am not looking forward to bringing a turkey into the house since it will mean a ludicrous about of cleaning to decontaminate the refrigerator and kitchen after the holiday. Additionally, I had to be careful not to buy a lot this morning that needed refrigeration to save room in the refrigerator to defrost a turkey. I had forgotten what a pain cooking a turkey was. I haven’t decided what main dish I am going to make for Dan and I. The idea of involtini with seitan is appealing to me at the moment.
Dinner last night was comforting, but a bit heavier than I normally make. This morning I felt like I wanted something light for breakfast. Since we have two containers of white miso in the refrigerator I decided to make my version of a traditional Japanese breakfast of miso soup. This recipe is not traditional; it is what I had in the refrigerator. I added fresh shitakes for flavor and for the lentinan, which fights cancer. Additionally don’t forget about the article earlier this year regarding mushrooms protecting women from breast cancer. When you make this soup don’t cook the miso as it destroys the vitamin B12. Here is what I made this morning for breakfast.
Miso Soup with Shitake Mushrooms
8 cups water
½ white onion, peeled and sliced thinly top to bottom
2 carrots, julienned
2 cloves garlic, minced (allow to stand 10 minutes so allicin will develop)
½ head bok choy, finely sliced (about 6 cups) – stems and leaves separated
¼ pound shitake stems, thinly sliced
2 tablespoons white miso
½ teaspoon liquid aminos, to taste
2 teaspoons toasted sesame oil for garnish
Combine the water, onion, carrots, garlic and bok choy stems in a pot and simmer over medium heat until the vegetables are tender. Now add the shitake stems and bok choy leaves and cook a few minutes to wilt the greens. You want the greens to remain a bright vibrant green. Turn off the heat and remove about a cup of the soup broth to a small bowl. Add the miso to broth and whisk until it dissolves in the soup. Add the miso to the soup pot and taste for seasoning. I added a touch of liquid aminos for salt.
Serve the soup in a warm bowl and top each serving with a splash of toasted sesame oil. This would also be nice with a few fresh green onions on top for a nice fresh onion flavor.
Amount Per Serving
Calories - 172.1
Calories From Fat (32%) - 54.89
Total Fat- 6.3g
Saturated Fat - 0.95g
Cholesterol - 0mg
Sodium - 943.59mg
Potassium - 1005.88mg
Total Carbohydrates - 24.58g
Fiber - 7.41g
Sugar - 9.88g
Protein - 7.54g
This soup was a light and refreshing breakfast. I love that it is a huge amount of food for so few calories. The nutrition stats on this meal are amazing. Each serving contains more than 22,900IU of vitamin A, 100mg of vitamin C, 290mg of calcium, 170mcg of folate, 110mcg of vitamin K, and 180mg of phosphorus. No wonder Japanese people as so much healthier than Americans. What a healthy way to start your day. I think this may now be included in my regular breakfast rotation.