Traditional fermentation methods are vastly different from industrial production techniques. Classic fermentation significantly enhances the quality of soy, making it easier to digest. The miso consumed by the long-lived people of Japan is profoundly different from the “quick” wheat-based miso widely available today.
From a nutritional standpoint, traditional fermented miso offers an optimal balance of plant-based protein alongside a substantial amount of manganese, vitamin K (vascular health), copper (blood quality, hair), and zinc (immune system). Fermentation breaks down soy’s antinutrients (lectins, phytic acid). Moreover, classic slow fermentation, when executed with precision, produces multiple strains of probiotic bacteria.
- 2 types of cabbage (choose from cauliflower, broccoli, Romanesco, kohlrabi, or Brussels sprouts), 3–4 florets of each
- 3 cloves of garlic
- 1/2 sweet pepper
- tofu (or shrimp, poultry fillet, or eggs) as preferred
- 1 tsp. sesame seeds
- 1 tbsp. miso paste
- dried chili
- coconut oil or butter
- soy sauce
Melt coconut oil in a skillet. Chop the vegetables. Sauté the garlic for about 30 seconds until fragrant. Add the sweet potato and cook for 2–3 minutes. Stir in the miso paste until combined. Add tofu, poultry, shrimp, or eggs if not making a vegan version. Cook for another 5 minutes.
Add the two types of cabbage, sweet pepper, and dried chili, and stir-fry for 2 more minutes. Sprinkle with sesame seeds, stirring constantly, and cook for an additional minute. Before serving, garnish with fresh cilantro or sprouts and drizzle with soy sauce.
Melt coconut oil in a skillet. Chop the vegetables. Sauté the garlic for about 30 seconds until fragrant. Add the sweet potato and cook for 2–3 minutes. Stir in the miso paste until combined. Add tofu, poultry, shrimp, or eggs if not making a vegan version. Cook for another 5 minutes.
Add the two types of cabbage, sweet pepper, and dried chili, and stir-fry for 2 more minutes. Sprinkle with sesame seeds, stirring constantly, and cook for an additional minute. Before serving, garnish with fresh cilantro or sprouts and drizzle with soy sauce.
