Archives for posts with tag: miso

If you have never tasted miso gravy, I suggest you give it a try. This version is low in fat and the addition of nutritional yeast makes it rich in B-vitamins, which are important for metabolism and energy production.

Fries:

4 Yukon Gold potatoes, scrubbed and cut into wedges

2 tsp olive oil

1 tsp sesame oil

1/2 tsp turmeric (optional)

1 tbsp sesame seeds

Ground black pepper

Miso Gravy:

3 tbsp miso paste (check the ingredients if you are gluten intolerant)

1  cup water

1 clove garlic, crushed

1 tsp oil

2 tbsp nutritional yeast flakes (optional: this gives at a “cheesy” flavour)

1 tbsp cornstarch or arrowroot powder

Directions:

Mix the turmeric and oils together in a small bowl.  Place the potato wedges in a large bowl. Add oil/turmeric mixture, sesame seeds, and  pepper. Stir to coat the potatoes. Alternatively, you can place all of the ingredients in a container with a tightly fitting lid and shake to coat the potatoes. Spread the potatoes in a single layer on a baking sheet. Bake at 400°F (200°C) until they are golden brown and feel soft when pierced with a fork (about 30-40 minutes). Turn over half way through baking. Makes 4 servings.

While the potatoes are cooking, prepare the miso gravy. Dissolve the miso paste in the water. In a small saucepan over medium heat, cook the garlic in the oil for about 2 minutes. Add the miso mixture and whisk in the nutritional yeast and cornstarch or arrowroot powder. Bring to a boil, then reduce heat to low and simmer until the gravy has thickened. Serve warm.

Nutrition (per serving, without gravy):

  • Calories: 144
  • Carbs: 27 g
  • Protein: 3 g
  • Fat: 3 g
  • Fibre: 5 g

1/4 recipe of miso gravy (with nutritional yeast) provides 43 calories; 100% DV of B1, B2 and B3; 81% DV of B12; 15% DV of folate. (DV= recommended daily value)

This salad is so nutrient-packed, it can be eaten as a meal. It is full of vitamins, minerals, protein and fibre and is gluten-free. The millet can be substituted with other cooked grains, such as rice or quinoa and the lentils can be replaced with other legumes such as chick peas. Cook the grains and lentils fresh, or use leftovers. (recipe inspired by my good friend, Alex B.).

Ingredients (for one portion):

2 cups chopped lettuce, washed

1/2 cup cooked millet (cooking instructions below)

1/2 cup cooked lentils (cooking instructions below)

1/4 cup shredded carrot

1 tbsp pumpkin or sunflower seeds

sliced cucumber and avocado

miso sesame dressing (click here for recipe)

Directions:

Place the lettuce, millet, lentils and carrots together in a bowl. Toss with miso sesame dressing. Top with sliced cucumbers, avocado and pumpkin or sunflower seeds.

To cook lentils: Rinse one cup lentils, place in a sauce pan and cover with water. Bring to a boil, then reduce heat to low and simmer covered about 15-20 minutes, or until the lentils are tender.

To cook millet: Rinse 1 cup of millet then place in a sauce pan with 3 cups of water. Bring to a boil, then reduce heat to low and simmer covered about 15-20 minutes, or until the millet is tender. Remove from heat, let stand 5 minutes then fluff with a fork. Makes about 4 cups of cooked millet.

Nutrition (one portion without dressing, with pumpkin seeds and 1/4 avocado):

  • Calories: 360
  • Carbs: 50 g
  • Protein: 16.5 g
  • Fat: 12.5 g
  • Fibre: 14 g
  • Iron: 5.5 mg (39% DV)
  • Zinc: 3.2 mg (21%DV)
  • Folate: 272 mcg (68% DV)
  • Vitamin A: 355 mcg (51% DV)
  • Magnesium: 150 mg (48% DV)

Each tablespoon of miso-sesame dressing provides 32 calories.

Note: this salad is very high in fibre. If you are not used to eating a lot of fibre, make sure you introduce it slowly in to your diet and drink plenty of water, otherwise you may have some intestinal discomfort.