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10 Benefits and Uses For Miso

10 Ways to Use Miso in Recipes

1. Use light colored miso as a dairy substitute in place of milk, butter, and salt in creamed soups.

2. Puree with tofu and lemon juice in place of sour cream.

3. Blend light miso with vinegar, olive oil and herbs for salad dressing.

4. Use unpasteurized miso in marinades to help tenderize animal protein and breakdown vegetable fiber.

5. Use the dark rice or barley miso, thinned with cooking water as a sauce for water sauteed root vegetables or winter squash.

6. Use dark miso in a vegetable-bean casserole to supply plenty of high quality protein.

7. Make cheese for pizza and wraps with yellow miso and firm tofu.

8. Make a spread using white miso, peanut butter and apple juice to thin.

9. Make a pate with tofu, garlic, white miso, tahini, lemon juice and dulse flakes.

10. Add miso to dipping sauce for spring rolls, norimake rolls or raw vegetables.

Be careful not to get carried away and use miso in everything. Your body will respond to the excess salty taste with cravings for sweets, liquids and fruit. It is suggested that the amount of miso used should not exceed 2 teaspoons per person per day.

Read more: All recipes, Appetizers & Snacks, Basics, Blogs, Eating for Health, Food, Rejuvenate your Body with Delia Quigley, Soups & Salads, Whole Soy Benefits, , ,

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Delia Quigley

Delia Quigley is the Director of StillPoint Schoolhouse, where she teaches a holistic lifestyle based on her 30 years of study, experience and practice. She is the creator of the Body Rejuvenation Cleanse, Cooking the Basics, and Broken Bodies Yoga. Delia's credentials include author, artist, natural foods chef, yoga instructor, energy therapist and public speaker. Follow Delia's blogs: and. To view her website go to


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1:47PM PDT on Oct 25, 2014

looooove miso!

2:51PM PDT on Sep 11, 2014

Since I've had to limit my salt intake to little or none I have taken miso out of my diet, very regretably.

2:14PM PDT on Sep 11, 2014

i have been using miso for few years and different miso I can suggest to try is Galeos brand and you can order on their web site it is so versatile and I have enjoy making many different dishes from simple salads, as a marinade ,also on eggs , sandwiches for kids,and for sure if your kids do not like greens pour some Galeos and will make a change in their diet too.....many many more. love this product

2:06PM PDT on Sep 11, 2014


3:07AM PDT on Sep 10, 2014

Thank you :)

10:39AM PDT on Sep 6, 2014

I love miso soup. Good article.

8:20AM PDT on Sep 6, 2014

I adore miso but never knew about so many benefits! Thanks for sharing :)

4:39AM PDT on Sep 6, 2014

Thanks for information and the comments

4:43PM PDT on Aug 19, 2014

Is the salt not a good ingredient especially for those with blood pressure??????

9:51PM PDT on Jul 16, 2014

Love Miso in soup,& don't forget seaweed in the soup.
Thu for the article did't know it had so many benefits.
warning about salt in miso too is good.tkx

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