Why Miso Is Going to Be Your Best Friend This Flu Season
Updated: Jul. 12, 2022
Find 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
Bacon and Spinach PizzaOur 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 BurritosI 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 SausageDinner is easy when I can use ingredients typically found in my fridge and pantry. —Laura Miller, Lake Ann, Michigan
Spinach Turkey MeatballsOur 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
Spinach and Tortellini SoupA 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 CalzonesThese comforting calzones are perfect for quick meals—or even midnight snacks. My nurse co-workers always ask me to make them when it's my turn to bring in lunch. —Kourtney Williams, Mechanicsville, Virginia
Baked Spinach Dip LoafAny 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
Cheesy SpinachMy 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 SauceOn 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 PizzaWhen I have garlic oil in my pantry, I swap it for regular olive oil. The garlic adds a little something without being overpowering. —Shelly Bevington, Hermiston, Oregon
Cheesy Potato Egg BakeI 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 TenderloinI 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 PizzaMy 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
Gorgonzola Shrimp PastaThis creamy pasta dish is so quick and easy to make. It's perfect for weeknights, but feels special enough for company. —Robin Haas, Hyde Park, Massachusetts
Power Berry Smoothie BowlWhile you can't taste the spinach in these smoothies, you'll get all its nutrients along with big berry flavor. —Christine Hair, Odessa, Florida
Tomato & Garlic Butter Bean DinnerOn 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 PizzasI 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 OnionsWhen 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 PizzaI 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
Polenta with Mushrooms and SpinachAs 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 DiavoloThis 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
Flank Steak PinwheelsThe 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
Modern Tuna CasseroleTuna casserole was my favorite as a kid, and I found myself craving it as an adult. I reconfigured the recipe to include more vegetables, and the result is perfection. —Rebecca Blanton, St. Helena, California
Slow-Cooker Spinach Bean SoupThis 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 ChipsWarm 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
Spinach and Feta Stuffed ChickenMy 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 CasseroleOur 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
Spinach Pork TenderloinStuffed with fresh spinach and artichoke hearts, these pork slices look fancy enough for guests. —Linda Rae Lee of San Francisco, California.
Potato Kielbasa SkilletNo 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-Basil LasagnaIn 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
Hearty Penne BeefThis is comfort food at its finest! The best of everything is found here—it's tasty, easy and a smart way to sneak in some spinach for extra nutrition. —Taste of Home Test Kitchen
Watermelon and Spinach SaladSummer'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
Grandma's Spinach SaladWith 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 & SpinachWhat could be better than an entree that comes with its own creamy vegetable side? This healthy supper goes together in no time flat and makes an eye-catching presentation. —Genna Johannes, Wrightstown, Wisconsin
Pasta Fagioli SoupMy 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
Slow-Cooker Spinach and Artichoke DipThis rich and creamy dip is perfect for special occasions. It tastes especially good when served warm with crackers. The red onion adds flavor and color. —Diane Morrison, Bradford, Pennsylvania
Spinach 'n' Broccoli EnchiladasI 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 SaladBlueberries 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
Lemon Chicken with OrzoHere'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
Weeknight Ravioli LasagnaMy husband and I love lasagna, but it's time-consuming to build and we always end up with too much. Using frozen ravioli fixes the problem! —Pamela Nicholson, Festus, Missouri
Spinach TurnoversThe 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 RiceI 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
Originally Published: February 26, 2018
