Body Nutrition Soups & Salads

MISO RAMEN SOUP FOR A HEALTHY GUT

hezelah miso soup for a healthy gut

hezelah miso soup for a healthy gut hezelah miso soup for a healthy gut hezelah miso soup for a healthy gut hezelah miso soup for a healthy gut
The recipe that I share today is packed with ingredients that promote our health and increase the good bacteria in our gut flora. According to research, the richer and more diverse our gut flora is, the lower the risk of disease and allergies.

The latest researches are showing that our gut microbiome consists of trillions of bacteria and fungi that live in our gastrointestinal tract, and have a significant influence on our metabolism, body weight, health, immune system, appetite, and mood. It turns out that the microbes in our gut can help us to maintain our weight, be happier, healthier and live longer.

A few diet recommendations to restore a healthy gut flora and increase the good bacteria in our body include:

  • eating as many seasonal fruits and vegetables as possible;
  • increasing fiber intake;
  • eating food rich in antioxidants; and
  • eating fermented foods.

This miso ramen soup contains olive oil, leek, garlic, shiitakes, cremini mushrooms, ginger, bok choy, miso paste, soy sauce, and sesame seeds, thereby ticking off all the recommendations. It is also very quick and easy to make (done in 15 minutes), taste delicious, and it literally serves as a hug from the inside, making our gut flora to flourish. 🙂

INGREDIENTS (serves 2-4):

  • 3 tbsp. olive oil
  • 1 leek, cleaned & sliced
  • 1 clove garlic, crushed
  • 1 cm fresh ginger, grated
  • 100 g shiitakes, sliced
  • 100 g cremini mushrooms, sliced
  • 1 bok choy, washed, sliced, and the stalks (white part) and the leaves (green part) separated
  • 100 g soba noodles
  • 2 tbsp. white miso paste
  • 2 tbsp. soy sauce
  • 1 l boiling water
  • (optional) 200 g firm tofu, drained and cut into cubes + 1 tsp coconut oil
  • sesame seeds, to serve

NOTES:

  • The taste in this soup comes mostly from the miso paste and the soy sauce, so make sure these are high quality and delicious. I buy both in a Chinese grocery store (Hikari Organic White Miso and Superior Light Soy Sauce), and I am pleased with the quality and taste.
  • Miso contains probiotics, and high temperatures can destroy the bacteria that offer health benefits, so I avoid to cook it. I add it to the soup once the heat is off.

INSTRUCTIONS:

  1. In a soup pan with a lid add olive oil, sliced leek, crushed garlic, and grated ginger and cook for 5 minutes on medium heat, stirring often.
  2. Add sliced bok choy stalks (white parts), shiitakes, cremini mushrooms, and boiling water, close the lid and let it cook for another 5 minutes on low heat.
  3. If using tofu, fry it in a preheated pan with a teaspoon of coconut oil, until golden. Stir occasionally.
  4. Now add sliced bok choy leaves (green parts) and soba noodles to the soup and cook for another five minutes on low heat.
  5. Remove the soup from the heat and add the miso paste and soy sauce (and fried tofu if using). Stir well until the paste is fully disolved.
  6. Serve the soup with a sprinkle of sesame seeds and enjoy the hug from the inside.

HRVATSKI
MISO JUHA
Recept koji danas dijelim je pun sastojaka koji promiču naše zdravlje i povećavaju dobre bakterije u našoj crijevnoj flori, a prema istraživanjima, što bogatija i raznolikija naša crijevna flora to niži rizik od bolesti i alergija.

Najnovija istraživanja dokazuju da se naša crijevna flora sastoji od trilijuna bakterija i gljivica koje žive u našem gastrointestinalnom traktu i imaju značajan utjecaj na metabolizam, tjelesnu težinu, zdravlje, imunološki sustav, apetit i raspoloženje. Također se pokazuje da nam mikrobi u crijevima pomažu u održavanju tjelesne težine, zdravlja, zadovoljstva i vitalnosti.

Nekoliko je osnovnih preporuka za prehranu koja potiče obnovu i zdravlje crijevne flore te utječe na povećanje dobrih bakterija u našem tijelu:

  • jesti što više sezonskog voća i povrća;
  • povećati unos vlakana;
  • konzumirati hranu bogatu antioksidantima; te
  • konzumirati fermentiranu hranu.

Ova miso ramen juha sadrži maslinovo ulje, poriluk, češnjak, shiitake i cremini gljive, đumbir, bok choy kupus, miso pastu, sojin umak i sjemenke sezama, te zadovoljava sve gore navedene preporuke. Također se brzo i lako pripremi (treba vam oko 15 minuta), jako je ukusna, obogaćuje našu crijevnu floru i potiče ju na rast. Nešto kao zagrljaj iznutra. 🙂

SASTOJCI (za 2-4 osobe):

  • 3 jušne žlice maslinovog ulja
  • 1 poriluk, očistiti i narezati
  • 1 češnjak češnjaka, usitniti ili zgnječiti
  • 1 cm svježeg đumbira, naribati
  • 100 g shiitaki gljiva, narezati
  • 100 g cremini gljiva, narezati
  • 1 bok choy kupus, oprati, narezati i razdvojiti stabljiku (bijeli dio) od listova (zeleni dio)
  • 100 g soba rezanaca
  • 2 jušne žlice bijele miso paste
  • 2 jušne žlice umaka od soje
  • 1 l kipuće vode
  • (po želji) 200 g čvrstog tofua, prosušiti i narezati na kockice + 1 čajna žličica kokosovog ulja
  • Sjemenke sezama, za posluživanje

BILJEŠKE:

  • Okus ove juhe uglavnom dolazi od miso paste i sojinog umaka, pa se pobrinite da su ovi sastojci kvalitetni i ukusni. Ja oboje kupim u kineskoj trgovini namirnicama i baš sam zadovoljna i kvalitetom i okusom – potražite Hikari Organic White Miso i Superior Light Soy sauce.
  • Miso pasta sadrži probiotike koji podržavaju naše zdravlje i koji se mogu uništiti pri visokim temperaturama, te ju stoga izbjegavam kuhati. Dodam ju u juhu nakon što ugasim vatru.

UPUTE:

  1. U zdjelu za juhu s poklopcem dodajte maslinovo ulje, narezani poriluk, zgnječeni češnjak i naribani đumbir i dinstajte oko 5 minuta na srednjoj vatri, često miješajući.
  2. Zatim dodajte narezane stabljike bok choy kupusa (bijele dijelove), narezane shiitake i cremini gljive, te kipuću vodu. Poklopite i kuhajte još 5 minuta na laganoj vatri.
  3. Ako koristite tofu, pržite ga u zagrijanoj tavi s jednom čajnom žličicom kokosovog ulja sve dok ne pozlati, povremeno miješajući.
  4. U juhu dodajte narezane listove bok choy kupusa (zelene dijelove) i soba rezance i kuhajte još pet minuta na laganoj vatri.
  5. Kad je gotovo, ugasite vatru i dodajte miso pastu i soja umak (i pripremljeni tofu ako koristite). Dobro promiješajte. Juhu poslužite toplu, pospite sjemenkama sezama i uživajte u zagrljaju iznutra.

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