Why Miso Is Going to Be Your Best Friend This Flu Season
Updated: Dec. 04, 2020Find out how miso can help fend off the flu and how to add it to your favorite foods.
Maybe you’ve heard of miso and its health benefits by now, or maybe like me and the trendy new food has slipped under your radar. It’s an essential ingredient in Japanese cooking and is becoming more popular across the United States, and for good reason, since miso is packed with nutrition that can help keep us healthy and fight off the flu. (Fighting a cold? These foods could help!)
What is Miso
What is miso, really? Miso is a fermented paste made from soybeans, sea salt, and koji (Aspergillus oryzae). It can also be made from barley, rice, and other grains. Fermentation can take between six months to three years; the longer the time the more powerful the paste will be. The flavor is described as both tangy and salty, so it’s commonly used to flavor soups. In Japan, for example, many people begin their day with a warm bowl of miso soup, unlike the typical American breakfast of sugar cereal or high-fat bacon and eggs.
Why it’s Healthy
Miso supplies us with several B vitamins, as well as vitamin E, both of which necessary for a strong immune response to viruses and bacteria, including those that cause influenza. It’s also rich in antioxidants that help protect cells against damage from free radicals, bolstering our immune system.
As is true with many fermented foods, like yogurt and sauerkraut for example, miso provides probiotics that aid in digestion and help restore intestinal flora in the digestive system. (Learn more about fermentation and probiotics.) In addition to its GI tract benefits, miso can help lower LDL cholesterol (that’s the bad one) and is considered a complete protein because it contains all nine essential amino acids. At least one study shows that it can even protect against radiation and heavy metal poisoning!
How to Use Miso
If you want to utilize its probiotic benefits, look for unpasteurized miso. Keep in mind that high heat (including boiling) will destroy the beneficial bacteria in this fermented product. So if you’re adding it to hot dishes like soup, stir it in after removing the pot from the heat. Unpasteurized miso may be used as a marinade to help tenderize animal protein and break down vegetable fiber. Light miso can be mixed with peanut butter and apple juice to make a nutritious spread. Dark miso is excellent added to cooked bean dishes and your meatless Monday favorites to add extra protein. Be careful not to get too enthusiastic about this wonder food though! It’s high in sodium at about 700mg per tablespoon. As always, if you have any health conditions that could be affected by adding a new food to your diet, please consult your physician for advice.
Miso has been consumed by people for thousands of years, providing both good taste and health benefits to its users. It appears to be a great new addition to the diet of anyone looking to boost their immune system, gain benefits from probiotics or just add something new to their daily menu.
Add another superfood to your diet: spinach!
57 Superfood Spinach Recipes
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Bacon and Spinach Pizza
Our go-to pizza is a snap to make using packaged pizza crust and ready-to-serve bacon. The kids don't even mind the spinach on top! —Annette Riva, Naperville, Illinois
Spinach Burritos
I made up this recipe a couple years ago after trying a similar dish in a restaurant. Our oldest son tells me these burritos are 'awesome'! Plus, they're easy and inexpensive. —Dolores Zornow, Poynette, Wisconsin
Gnocchi with Spinach and Chicken Sausage
Dinner is easy when I can use ingredients typically found in my fridge and pantry. —Laura Miller, Lake Ann, Michigan
Spinach Quesadillas
My family gave these cheesy quesadillas oohs and aahs. Remove the spinach from the heat as soon as it wilts so it keeps a little bit of crunch. —Pam Kaiser, Mansfield, Missouri
Spinach Turkey Meatballs
Our children call these "Gramby Meatballs" because the recipe came from my dear mother-in-law. It's a great way to make spinach palatable. I usually make a triple batch, bake them all and freeze the extras for a quick meal later. —Mimi Blanco, Bronxville, New York
Bow Tie & Spinach Salad
With pasta salad, it’s easy to change up ingredients. We like to add grilled chicken and pine nuts, and sometimes we substitute black beans for the garbanzo beans. —Julie Kirkpatrick, Billings, Montana
Lime Coconut Smoothie Bowl
This Key lime and coconut smoothie bowl is the most refreshing thing on the planet! —Madeline Butler, Denver, Colorado
Spinach Dip-Stuffed Mushrooms
I use a melon baller to hollow out the mushroom caps and make them easier to stuff. The apps fit neatly into muffin tins or a deviled egg tray for traveling. —Ashley Pierce, Brantford, Ontario
Spinach and Tortellini Soup
A simple tomato-enhanced broth is perfect for cheese tortellini and fresh spinach. Increase the garlic and add Italian seasoning to suit your taste. —Debbie Wilson, Burlington, North Carolina
Sausage & Spinach Calzones
These are perfect for quick lunches or a midnight snack. My nurse co-workers always ask me to make them when it's my turn to bring in lunch. —Kourtney Williams, Mechanicsville, Virginia
Beef & Spinach Lo Mein
If you like a good stir-fry, this dish will definitely satisfy. I discovered the recipe at an international luncheon, and it's now a favorite go-to meal. —Denise Patterson, Bainbridge, Ohio
Baked Spinach Dip Loaf
Any round loaf works as a serving bowl for this cream-cheesy dip, with spinach, cheddar, water chestnuts and, yes, bacon. Scoop the dip with the extra bread and veggies—then eat the bowl! —Frieda Meding, Trochu, Alberta
Turkey Sausage-Stuffed Acorn Squash
Finding healthy recipes the family will eat is a challenge. This elegant squash is one we love, and it works with pork or chicken sausage, too. —Melissa Pelkey Hass, Waleska, Georgia
Crustless Spinach Quiche
I served this crustless quiche at a church lunch, and I had to laugh when one guy told me how much he disliked vegetables. Many people were surprised by how much they loved this veggie-filled quiche recipe—and he was one of them! —Melinda Calverley, Janesville, Wisconsin
Artichoke Florentine Pasta
Pasta loaded with artichokes and creamy cheese is everything a Sunday dinner should be: rich, tasty and memorable. Add cooked chicken, shrimp or crab if you like. —Nancy Beckman, Helena, Montana
Cheesy Spinach
My daughter often serves this cheese and spinach blend at church suppers. Even people who don't usually eat spinach like this flavorful dish once they try it. There are never any leftovers. —Frances Moore, Decatur, Illinois
Whole Wheat Waffles with Chicken & Spinach Sauce
On a business trip years ago, I got the idea for waffles with chicken and spinach. When I serve it, people go back for seconds, even thirds. —Vicki Melies, Elkhorn, Nebraska
Artichoke & Spinach Dip Pizza
When I'm making this pizza and I have garlic oil in my pantry, I swap it for regular oil. It adds a little something without overpowering the toppings. —Shelly Bevington, Hermiston, Oregon
Rainbow Quiche
With plenty of veggies and a creamy egg-cheese filling, this tasty quiche gets rave reviews every time I make it! —Lilith Fury, Adena, Ohio
Artichoke Spread with Garlic Bread
I've tried several different artichoke dip recipes, but this one is the absolute best! I serve it at nearly every family gathering and there are never any leftovers. This is probably my most-requested recipe. —Heidi Iacovetto, Phippsburg, Colorado
Cheesy Potato Egg Bake
I whipped up this cozy egg bake with potato crowns for an easy “brinner.” Use add-ins you like – sweet peppers, onions, broccoli, carrots. The possibilities are endless. —Amy Lents, Grand Forks, North Dakota
Bacon-Wrapped Pesto Pork Tenderloin
I love to serve this family-favorite tenderloin—maybe because of the compliments that come with it! When the weather warms up, we grill it instead. —Megan Riofski, Frankfort, Illinois
Spinach and Artichoke Pizza
My from-scratch pizza has a whole wheat crust flavored with beer. Top it with spinach, artichoke hearts and tomatoes, then add chicken or ham and fresh basil if you want to include meat. —Raymonde Bourgeois, Swastika, Ontario
Loaded Avocado BLT
My husband invented this twist on a bacon, lettuce and tomato sandwich. I like to make it with extra slices of bacon; if you want, you can leave the Gorgonzola cheese out of the avocado spread. —Lori Grant, Kingsport, Tennessee
Spinach and Sausage Lentil Soup
During the cooler months of the year, this soup makes regular appearances on our dinner table. It is approved by all, including my picky 6-year-old. —Kalyn Gensic, Ardmore, Oklahoma
Garlicky Chicken Dinner
Flavorful bone-in chicken is enhanced by herbs, lemon and hearty vegetables in this savory meal-in-one entree. —Shannon Norris, Cudahy, Wisconsin
Gorgonzola Shrimp Pasta
This creamy pasta dish is so quick and easy. It's perfect for weeknights, but feels special enough for company. —Robin Haas, West Roxbury, Massachusetts
Power Berry Smoothie Bowl
While you can't taste the spinach in these smoothies, you get all its nutrients with big berry flavor. —Christine Hair, Odessa, Florida
Cobb Salad Sub
When we need a quick meal to share, we turn Cobb salad into a sandwich masterpiece. Sometimes I substitute tortillas for the bread and make wraps instead. —Kimberly Grusendorf, Medina, Ohio
Tomato & Garlic Butter Bean Dinner
On the days I get home late and just want a warm meal, I stir together tomatoes, garlic and butter beans. Ladle it over noodles if you're in the mood for pasta. —Jessica Meyers, Austin, Texas
Spinach-Egg Breakfast Pizzas
I like my food pretty, and this breakfast pizza is eye-popping. Bring it to the table with a bowl of berries or grapes and café au lait. —Lily Julow, Lawrenceville, Georgia
Creamed Spinach & Pearl Onions
When I was a culinary student, this creamy dish wowed me, and I don't even like spinach. This side is a keeper! —Chelsea Puchel, Pickens, South Carolina
Sausage-Topped White Pizza
I love cooking, and I learned from Nana and Mom. Pizza is easily one of my favorite dishes to prepare. I switched up this recipe to make it my own. —Tracy Brown, River Edge, New Jersey
Arborio Rice and White Bean Soup
Soup is the ultimate comfort food. This hearty, satisfying soup with arborio rice is low in fat and comes together in less than 30 minutes. —Deanna McDonald, Grand Rapids, Michigan
Polenta with Mushrooms and Spinach
As a vegetarian, I love coming up with new dishes that non-vegetarians will enjoy (and not miss the meat). This polenta with mushrooms and spinach recipe is so good, everyone always asks for the recipe. —Marcy Delpome, Stanhope, New Jersey
Spinach and Shrimp Fra Diavolo
This quick shrimp fra diavolo is spicy, garlicky, saucy and loaded with delicious shrimp. Plus, with the addition of spinach, you’re also getting a serving of veggies. When you need a perfect low-fat weeknight meal that is easy to pull together, this is it. You can substitute arugula or kale for the spinach if you'd like. —Julie Peterson, Crofton, Maryland
Frittata Florentine
My family is all about brunchy meals like this gorgeous Italian omelet. Lucky for us, it’s loaded with ingredients we tend to have at the ready. —Jenny Flake, Newport Beach, California
Flank Steak Pinwheels
The secret to these pretty flank steak pinwheels lies in their butterfly treatment. Because the steaks are flattened, marinade isn’t need. Instead, they’re filled with a colorful stuffing of red pepper and spinach and draped with a flavorful, homemade blue cheese sauce. —Taste of Home Test Kitchen
Mushroom and Spinach Saute
Mushrooms and spinach make a super fast combination that’s perfect for two. It’s easy to double or triple for a crowd. —Pauline Howard, Lago Vista, Texas
Creamy Prosciutto Pasta
I'm always looking for dinners that I can put together quickly. I re-created a favorite pasta dish from an Italian restaurant by using grocery store convenience products. Add crusty bread and a salad for a complete meal. —Christine Ward, Austin, Texas
Chicken Gnocchi Pesto Soup
After tasting a similar soup at a restaurant, I created this quick and tasty version. The pesto adds an extra-nice Italian flavor that is often missing from other gnocchi soups. —Deanna Smith, Des Moines, Iowa t
Modern Tuna Casserole
I loved tuna casserole as a kid and found myself craving it as an adult. However, the massive amounts of fat and salt in the traditional recipe were a turnoff healthwise, and it just didn't taste as good as I remembered. I reconfigured the recipe to include more vegetables and the result was delicious. —Rebecca Blanton, St. Helena, California
Spinach with Pine Nuts and Raisins
A nice side for winter meat entrees, this bright and flavorful dish is a delicious way to get your greens onto any table. The simple list of ingredients makes it easy to prepare. —Gretchen Whelan, San Francisco, California
Slow-Cooker Spinach Bean Soup
This navy bean soup is heartwarming comfort food at its best. It's my signature soup that I make for my family and friends. The bright red and green of the peppers and spinach give it a suitably seasonal look. —Barbara Shay, Pasadena, California
Hot Spinach Spread with Pita Chips
Warm and cheesy, this spread is absolutely scrumptious served on toasted pita wedges. Its colorful appearance makes a stunning addition to any buffet. —Teresa Emanuel, Smithville, Missouri
Salmon with Spinach Sauce
You won't have to fish for compliments with this tasty recipe. Poaching is a quick and healthy way to prepare an entree as delicate as fish, keeping it moist and tender while cooking. And the flavorful spinach sauce adds a pretty green accent to the pink salmon. —Taste of Home Test Kitchen
Spinach Feta Turnovers
These quick and easy turnovers are a favorite with my wife. The refrigerated pizza dough makes preparation a snap! —David Baruch, Weston, Florida
Spinach and Feta Stuffed Chicken
My chicken bundles are simple, clean and comforting. Serve them with wild rice and green beans for one of our favorite meals. —Jim Knepper, Mount Holly Springs, Pennsylvania
Crunchy Spinach Casserole
Our holidays would not be the same without this family tradition. My mother made it every Thanksgiving when I was growing up; now I make it every Christmas as well, and my children and grandchildren absolutely love it! We triple the recipe because the kids can't get enough. —Sharon Scaletta, Johnstown, Pennsylvania
Orzo Vegetable Salad
Heading to a potluck and need something to share? Tangy lemon dressing over cool orzo and vegetables is everything you want in a light side dish. —Terri Crandall, Gardnerville, Nevada
Spinach Pork Tenderloin
Stuffed with fresh spinach and artichoke hearts, these pork slices look fancy enough for guests. —Linda Rae Lee of San Francisco, California.
Potato Kielbasa Skillet
No need to hunt through kielbasa and potato recipes, this smoky take steals the show as a hearty home-style, all-in-one meal. It's especially perfect on those cold late fall and early winter nights. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Spinach & Bacon Salad with Peaches
Peaches and bacon? Oh, yeah. I made this family favorite for a big summer party. It was so easy to prep the parts separately, then toss it all together right before chow time. —Megan Riofski, Frankfort, Illinois
Spinach-Basil Lasagna
In the kitchen, my husband and I like to use classic ingredients in new ways. I came up with this lasagna one day and haven't made another type since. We love it! —Charlotte Gehle, Brownstown, Michigan
Garden Risotto
With asparagus, spinach and peas, this simple side adds spectacular flavor and tons of health benefits from green veggies. Add some Parmesan cheese, and you've got one delectable dish! —Kendra Doss, Kansas City, Missouri
Spinach & Chicken Phyllo Pie
For a brunch showstopper, we make chicken pie with phyllo and spinach. Our kids go for it, too, especially when we serve it with a minty fruit salad. —Katie Ferrier Gage, Houston, Texas
Hearty Penne Beef
This hearty penne beef recipe is comfort food at its finest! The best of everything is found here—it's tasty, easy and a wonderful way to sneak in some spinach for extra nutrition. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Spinach and Mushroom Smothered Chicken
Chicken breasts stay nice and moist tucked under a blanket of melted cheese. It's extra special to serve but is not tricky to make. —Katrina Wagner, Grain Valley, Missouri
Sausage Spinach Turnovers
One Christmas, I gave these tasty meat pies to our neighbors as gifts instead of sweets—they loved them! The handheld pies make a handy take-along lunch. I freeze the leftovers and reheat them later in the microwave when I need a quick meal. —Vicky Henry Aurora, Colorado
Pan-Roasted Chicken and Vegetables
This one-dish roast chicken with vegetables tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin
Watermelon and Spinach Salad
Summer's the perfect time to toss up this watermelon salad. You'd never expect it, but spinach is awesome here. Eat it and feel cool on even the hottest days. —Marjorie Au, Honolulu, Hawaii
Italian Brunch Torte
We always serve this impressive layered breakfast bake with a salad of mixed greens and tomato wedges. It is one of our most requested dishes and can be served warm or cold. —Danny Diamond, Farmington Hills, Michigan
Creamy Roasted Garlic & Spinach Orzo
This side dish brings instant comfort. I first made it without spinach so my husband and daughter would like it. The next time, I added spinach for the extra health benefits. They still devoured it, so in my book that's a win-win. —Dawn Moore, Warren, Pennsylvania
Almond Strawberry Salad
It's easy to love this pretty salad topped with strawberries and sliced almonds. With just a few ingredients, it's loaded with flavor. —Renae Rossow, Union, Kentucky
Spinach-Pesto Turkey Tenderloins
My husband and I love turkey tenderloin stuffed with spinach and goat cheese. This deliciously easy variation on a classic entree takes weeknight dinner to a new level. —Hayley Long, Oxford, Alabama
Spinach Chicken Manicotti
Pepper and nutmeg spice up the rich sauce in this hearty pasta dish. I made this for my boyfriend on our first Valentine’s Day. It was a big success—now we're married! —Amy Luce, Dallas, Texas
Parmesan Creamed Spinach
This rich and creamy spinach dish takes minutes to make. If I'm expecting guests, I'll double or triple the recipe. —Leann Ross, San Tan Valley, Arizona
Grandma's Spinach Salad
With all its fresh ingredients, this pretty spinach salad was my grandma’s favorite. Even my little ones like it (but don’t tell them spinach is good for them)! —Shelley Riebel, Armada, Michigan
Chicken Thighs with Shallots & Spinach
This moist and tender chicken comes complete with its own creamy spinach side dish! It makes a pretty presentation and comes together in no time flat for a nutritious weeknight meal. —Genna Johannes, Wrightstown, Wisconsin
Spinach Pesto
Serve this vibrant pesto on pasta, pizza, sandwiches and more. If you don't have fresh oregano on hand, you can omit it. —Susan Westerfield, Albuquerque, New Mexico
Pasta Fagioli Soup
My husband enjoys my version of this dish so much that he doesn’t order it at restaurants anymore. With fresh spinach, pasta and seasoned sausage, this fast-to-fix soup is a meal on its own. —Brenda Thomas, Springfield, Missouri
Creamy Curried Chicken
This is a big hit in our house. My young son and daughter gobble it up. With its irresistible blend of curry and sweet coconut milk, it’ll become a favorite with your family, too. —Tracy Simiele, Chardon, Oh
Creamy Chicken Gnocchi Soup
I tasted a similar soup at Olive Garden and wanted to see if I could re-create it myself at home. Here's the delicious result! It's wonderful on a cool evening. —Jaclynn Robinson, Shingletown, California
Slow-Cooker Spinach & Artichoke Dip
With this creamy dip, I can get my daughters to eat spinach and artichokes. We serve it with chips, toasted pita bread or fresh veggies. —Jennifer Stowell, Montezuma, Iowa
One-Pot Spinach Beef Soup
My idea of a winning weeknight meal is this beefy soup simmering in one big pot. Grate some Parmesan and pass the saltines. —Julie Davis, Jacksonville, Florida
Spicy Beef & Pepper Stir-Fry
Think of this stir-fry as your chance to play with heat and spice. I balance the beef with coconut milk and a spritz of lime. —Joy Zacharia, Clearwater, Florida
Ravioli with Apple Chicken Sausage
I wanted the perfect sauce for squash ravioli. The wait is over. Here’s what works: spinach, sausage, maple syrup and pumpkin pie spice in one happy saucepan. —Mary Brodeur, Millbury, Massachusetts
Spinach & Gouda-Stuffed Pork Cutlets
This started as a restaurant copycat dish at home. Cheese just oozes out of the center, and mustard lends a lot of flavor. —Joan Oakland, Troy, Montanta
Spinach 'n' Broccoli Enchiladas
I like to top this wonderful meatless meal with lettuce and serve it with extra picante sauce. It's quick, easy, filled with fresh flavor and definitely satisfying! —Lesley Tragesser, Charleston, Missouri
Spinach Blueberry Salad
Blueberries are a fun surprise in this salad. I received the recipe from a co-worker's wife, and it's become one of my favorites. —Heidi Gilleland, Lees Summit, Missouri
Christina's Italian Wedding Soup
I'm big on soups with tiny meatballs and pasta. I double the meatballs, poach them in the broth, remove half and freeze them for another time. —Christina Hitchcock, Madison Township, Pennsylvania
Lemon Chicken with Orzo
Here's a dish that's light and summery but still filling. My kids love all the veggies...for real! If you like a lot of lemon, stir in an extra splash of lemon juice just before serving. —Shannon Humphrey, Hampton, Virginia
Spinach-Parm Casserole
For those who ignore Popeye and won’t eat their spinach, I find that spinach with garlicky butter and Parmesan helps change their minds. —Judy Batson, Tampa, Florida
Weeknight Ravioli Lasagna
My husband and I love lasagna, but it's time-consuming to build and we always end up with too much. Using frozen ravioli solves everything. —Pamela Nicholson, Festus, Missouri
Pesto Chicken Turnovers
When it comes to food, I'm all about anything in a pocket—pita bread, bierocks, empanadas and more. These Italian-inspired turnovers are great for dinner and even better the next day. For smaller ones, use a single crescent roll with a level tablespoon of filling. —Greg Munoz, Sacramento, California
Creamy Parmesan Spinach Bake
My creamy, comforting side dish wonderfully rounds out any holiday dinner. Just a little of this rich casserole goes a long way. —Jennifer Bley, Austin, Texas
Spinach Turnovers
The flaky cream cheese pastry adds sensational texture to these hot appetizers—and just wait until you taste the wonderful filling. I usually fix a double batch and freeze some to have on hand in case unexpected guests drop by. — Jean von Bereghy, Oconomowoc, Wisconsin
Spinach-Pesto White Pizza
When my kids were really small, they were reluctant to eat their veggies and I had to get creative. I figured that because pesto is already green, it would be the perfect place for some spinach. The pizza was a big hit. —Janet Burbach, North Platte, Nebraska
Creamed Spinach with Parmesan
Cooked spinach makes a perfect accompaniment to many entrees, especially salmon.—Taste of Home Test Kitchen
Spiced-Up Healthy Soup
“This has been a hit with family and friends. It’s spicy, low-fat and filled with good-for-you ingredients.” Diane Tayman — Dixon, Illinois
Spinach Pie Parma
For a hearty pie with a lovely Italian flavor, try this recipe. Spinach has never tasted so good! —Nancy Reichert, Thomasville, Georgia
Spinach Feta Strata
This is a fairly new recipe for me, but my family loved it the first time I made it. A friend shared it with me.—Pat Lane, Pullman, Washington
Spinach Rice
I like to serve this Greek-style rice dish alongside steaks with mushrooms. It makes an elegant side that can be doubled for guests. —Jeanette Cakouros, Brunswick, Maine
Beef and Blue Cheese Penne with Pesto
Unique and simple to prepare, this delicious pasta dish is filled with fresh flavors, and it’s as healthy as it is hearty. Best of all, it takes just 30 minutes to set this meal on the table. —Frances Pietsch, Flower Mound, Texas
Shrimp 'n' Spinach Risotto
I enjoy concocting new, healthy recipes and spinach is one of the few vegetables that my husband will eat. My creamy risotto makes a great side dish, but doubles as a meal-in-one as well. —Jennifer Neilsen, Williamston, North Carolina Originally Published: February 26, 2018
