Find out how miso can help fend off the flu and how to add it to your favorite foods.
Why Miso Is Going to Be Your Best Friend This Flu Season
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.
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 of years ago after trying a similar dish in a restaurant. Our oldest son tells me these burritos are awesome! It's an added bonus that they're inexpensive and easy to make. —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 QuesadillasMy 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
Turkey MeatballsWe make our turkey meatballs with spinach to ensure they turn out tender, juicy and moist. They freeze beautifully, so don’t be afraid to make a double (or triple) batch.
Bow Tie & Spinach SaladWith 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 BowlThis Key lime and coconut smoothie bowl is the most refreshing thing on the planet! —Madeline Butler, Denver, Colorado
Spinach Tortellini SoupSpinach tortellini soup comes to the rescue when you're staring down dinnertime and haven't a clue what to make! This filling, flavorful 20-minute soup recipe will please the whole family.
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
Beef Lo MeinThis simple beef lo mein is easy to toss together with the veggies you have on hand. And since it uses spaghetti, you won't have to go searching for special noodles.
Turkey Sausage-Stuffed Acorn SquashFinding 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
Artichoke Florentine PastaPasta 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 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
Rainbow QuicheWith plenty of veggies and a creamy egg-cheese filling, this tasty quiche gets rave reviews every time I make it! —Lilith Fury, Adena, Ohio
Hash Brown Breakfast CasseroleOur delicious and easy hash brown breakfast casserole gives you the best bits of breakfast in every bite!
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
Loaded Avocado BLTMy 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
Sausage and Lentil SoupSpicy sausage and chicken broth flavor the milder lentils and beans in this sausage and lentil soup recipe. Tomatoes and spinach add color while goat cheese tops it off with a bit of tanginess.
Chicken & Garlic with Fresh HerbsThe key to this savory chicken is the combination of garlic, fresh rosemary and thyme. I like to serve it with mashed potatoes or crusty Italian bread. —Jan Valdez, Lombard, Illinois
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
Cobb Salad SubWhen 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 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
Also, check if there is a difference between butter beans vs lima beans and make grocery shopping a little less confusing.
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
Shrimp Fra DiavoloLove red sauce? You've got to try fra diavolo: a spicy, garlicky recipe that just might be the perfect tomato sauce.
Frittata FlorentineMy 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
Steak PinwheelsDiscover the perfect blend of juicy steak and rich fillings with these easy-to-make flank steak pinwheels, ideal for quick weeknight dinners or an addition to a holiday table.
Sauteed Spinach and MushroomsFor a quick and easy dish, sauteed spinach mushrooms are a great choice. They’re filled with garlicky flavors and will complement any meal.
Creamy Prosciutto PastaI'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 SoupAfter tasting a similar soup at a restaurant, I created this quick and tasty version. It’s rich and creamy, and couldn’t be easier to make! —Deanna Smith, Des Moines, Iowa
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
Salmon with Spinach SauceYou 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 TurnoversThese quick and easy turnovers are a favorite with my wife, who says they are delicious and melt in your mouth. —David Baruch, Weston, Florida
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
Lemon Orzo SaladThis bright lemon orzo salad recipe is just the thing you’ll want to have on hand when you’re in need of a quick meal or a light side dish everyone will love.
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 SkilletThis one-pan potato kielbasa skillet combines tender potatoes, smoky kielbasa and fresh spinach in a brown sugar sauce into a satisfying weeknight dinner. Serve it with a sauerkraut side to keep on theme.
Spinach & Bacon Salad with PeachesPeaches 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 LasagnaLooking for a hearty vegetarian main course? This spinach lasagna recipe features layers of noodles stuffed with tender spinach and a creamy, cheesy filling.
Garden RisottoWith 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 PieFor 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
Penne Pasta with Ground BeefThis is a hearty but affordable weeknight meal that brings out smiles as you serve it. The strings of melted mozzarella that trail from each spoonful are just a hint of the comforting flavors to come.
Chicken with Spinach and MushroomsSavor tender bites of chicken with spinach and mushrooms, a quick and easy dish that's healthy, tasty and perfect for busy weeknight dinners. Enjoy it over rice or pasta for a complete meal.
Sausage Spinach TurnoversOne 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
Sheet-Pan Chicken and VeggiesOur sheet-pan chicken and veggies recipe features herby chicken thighs, roasted red potatoes and spinach in one no-muss, no-fuss dish. The best part: Cleanup is a breeze!
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
Italian Brunch TorteLayers of meat, cheese and vegetables are held together with cheesy eggs and sandwiched between a crescent dough crust in this easy yet impressive Italian brunch torte.
Orzo with SpinachAdd color and flavor to your plate with creamy orzo with spinach. This dish is a balance of comfort and sophistication, perfect for entertaining or a cozy night in.
Almond Strawberry SaladIt'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
Chicken ManicottiThis chicken manicotti recipe delivers gooey, cheesy stuffed pasta, topped with a creamy bechamel sauce and baked to a golden brown. It's an easy dish to make for special occasions.
Creamed SpinachCreamed spinach is rich and luxurious, making it an ideal side dish for family dinners or holidays.
Grandma’s Spinach SaladThis hearty spinach salad with mushrooms is packed with protein and draped in an aromatic celery seed vinaigrette. You can prep a batch and store it in the fridge for quick lunches.
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
Spinach PestoServe 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. Here are our favorite spinach pesto recipes.
Pasta Fagioli SoupFilled with fresh turkey sausage, beans and pasta, pasta fagioli soup is a powerhouse of nutrients and flavor.
Slow-Cooker Coconut Curry ChickenMy husband and I love this yummy dish! It’s a breeze to prepare in the slow cooker, and it tastes just like a meal you’d have at your favorite Indian or Thai restaurant. —Andi Kauffman, Beavercreek, Oregon
Creamy Chicken Gnocchi SoupI 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 chilly evening. —Jaclynn Robinson, Shingletown, California
One-Pot Spinach Beef SoupMy 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 Stir FrySpice up your dinner rotation with our 30-minute beef stir fry recipe. Tender sirloin and crisp veggies meet a fiery coconut-lime sauce for a quick and delicious meal any night of the week.
Ravioli with SausageMy family loves this dish—it's on our menu at least once a month. It's easy to double for large crowds... just keep it warm in a slow cooker. I usually serve the ravioli with green beans amandine and garlic bread.—Krendi Ford, Belleville, Michigan
Spinach & Gouda Stuffed Pork CutletsThis 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 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
Blueberry SaladBlueberries are a fun surprise in this spinach and blueberry salad. They're all the more special when they're combined with blue cheese and toasted pecans.
Traditional Italian Wedding SoupThis recipe for Italian wedding soup results in a truly flavorful, satisfying dish.
Lemon Chicken OrzoLemon chicken orzo is a one-pot wonder. It's easy enough to make for a weeknight meal, but fancy enough to serve for guests. Customize it with different pasta shapes and your favorite vegetables.
Spinach-Parm CasseroleFor 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
Creamy Parmesan Spinach BakeMy 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 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-Pesto White PizzaWhen 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 ParmesanCooked 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 ParmaFor a hearty pie with a lovely Italian flavor, try this recipe. Spinach has never tasted so good! —Nancy Reichert, Thomasville, Georgia
Spinach Feta Strata A friend shared this strata recipe with me, and my family loved it the first time I made it. It's become a favorite way to eat spinach. —Pat Lane, Pullman, Washington
Spinach RiceThis Greek-style spinach rice looks elegant enough to share with guests. To complete the meal, pair it with your choice of protein and veg.
Shrimp and Spinach RisottoA secret ingredient—buttery mushrooms—adds bonus flavor to shrimp and spinach risotto.
