Adele's Miso Soup

As we are now in the winter months the cold and flu season is well upon us. While there is currently no cure for the common cold or the flu, healthy eating during cold and flu season can help you avoid getting sick.
In an article Titled Miso Soup- The ultimate “Super food” John and Jan Belleme describe Miso soup as “a good source of several important vitamins and minerals that help prevent cancer and also help with coronary heart disease, diabetes, heavy metal poisoning, reduce blood pressure, and even aid in weight reduction” (Belleme, 2004). As a whole the recipes ingredients boost the immune system, works as an antibiotic and is both anti-viral and anti-inflammatory. This makes it the perfect meal in the cold season.
Ingredients

I have taken the basic miso soup recipe from Paul Pitchford’s healing with whole foods (Pitchford, 2002) and added the following
• Onion
• Garlic
• Kale
• Shiitake mushrooms
• Parsley

To make a soup that serves 4 – 6 people we need :


Wakame - ½ cup cooked and cut into small pieces
White Miso - 2-3 tablespoons
Onion - ½ cup Chopped
Kale - ½ cup Chopped
Shiitake Mushrooms - 2
Garlic - 2 cloves Minced
Parsley - To taste
Sesame oil - 1 teaspoon
Water - 4 ½ cups



I have chosen to prepare the vegetables with a technique called “water-oil sautéing”. This means that we use the steam to soften the vegetables and then cook them with a little bit of oil on a high flame.
The gentle cooking and the watery medium of this soup will allow the chemicals of all ingredient’s to interact more completely allowing for healthy digestion and assimilation.


How to make it:

• Place a non-stick sauté pan over a medium flame. Add the garlic, the onion, sesame oil and enough water to submerge the garlic and onion. Let the mixture boil until the water totally evaporates, and the garlic and onion begins to sauté in the oil. Then, add the Shiitake mushrooms, the chopped kale, the wakeme and enough water to partially submerge them. Bring the pan back to a boil, and cover and simmer for three to five minutes. The steam will make the Seaweed and vegetables nice and tender. Remove the lid and turn up the heat to let the water evaporate. The tender vegetables will begin to sauté in the oil. Sauté until slightly caramelized.

• Add 4 ½ cups of water and bring to a scald then reduce heat and let it simmer for about 15 minutes

• Cream miso in a little broth using some of the soup water and return to soup.

• Bring soup back to scald before removing it from the heat.

• Garnish with parsley before serving.

Potential therapeutic enhancement and disruption:

The world’s Healthiest food’s website (Mateljan, 2001) teaches us that. With very precise and short cooking times, you're unlikely to get a nutrient loss of more than 30% with most nutrients. In general, you're likely to get nutrient losses in the 5-15% range. The estimated 5-15% nutrient loss that occurs when making this soup is a worthwhile loss, because of the improved digestibility. By eating foods that are water saturated we also strengthen the fluids in our body.

Individuals and population for home this might be beneficial or unsafe:

Recommended:

This recipe would be beneficial to people that are weak or chronically ill and would also benefit those with poor digestion. The fluids help to rehydrate making it a good recipe for anyone suffering from dehydration. The plant protein and B12 make it an excellent choice for vegetarians and vegans.

Not recommend:

Foods made from soybeans such as miso, contain thiocyanates and isoflavones which are known as goitrogens. These naturally-occurring substances in certain foods can interfere with the functioning of the thyroid gland. Individuals with already existing and untreated thyroid problems may want to avoid miso for this reason. Parsley is also not recommended to nursing mothers as it can dry up their milk supply. Because of its laxative effects, sesame oil should not be used by people who have diarrhea.


Major Therapeutic and Nutritional Values:

Wakame
(Undaria pinnatifida)

Seaweed’s including Wakame offer the broadest range of minerals of any food. According to Oliver Cowmeadow (Cowmeadow, 1987) “sea vegetables are an important part of the macrobiotic diet as they contain high levels of many nutrients.” Oliver points out that sea vegetables are very high in iodine, iron and calcium
Sea vegetables are also a very good source of magnesium which has been shown to help prevent migraine headaches and to reduce the severity of asthma symptoms. A study conducted by physiologist Henry C. Lukaski and nutritionist Forrest H. Nielsen (Bliss, 2004) revealed some important links between magnesium levels and energy metabolism. The research showed that “inadequate magnesium is associated with a need for increased oxygen during exercise”. They found that those with low magnesium levels in the muscles would tire more quickly than those with adequate levels. So a little extra magnesium may be just what you need to boost your energy levels.

Wakame is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Niacin, Pantothenic Acid and Phosphorus, and a very good source of Riboflavin, Folate, Calcium, Iron, Magnesium, Copper and Manganese. (USDA National Nutrient Database, 2003, p. Wakame) Seaweeds also contain soothing mucilaginous gels such as algin, carageenan and agar, which specifically rejuvenate the lungs and gastrointestinal tract. (Pitchford, 2002, p. 580)

Miso
(fermented soybean paste)

Miso is a soy paste that is created by inoculating trays of rice with the vitamin B12 synthesizing fungus, Aspergillus oryzae, then mixing in a ground preparation of cooked soybeans and salt, and letting the mixture ferment for several days before grinding it into a paste with a nut butter consistency. Because it is fermented with a B12-synthesizing bacterium, miso has been commonly recommended as a B12 source for vegans. In the Dictionary of Natural Heath (Drury, 1988, pp. 270-271) they describe the soya bean as a “valuable source of vegetable protein and contains all eight essential amino acids in a form that can be assimilated by the body”. And to top that of a single tablespoon of miso contains 2 grams of protein for just 25 calories! This could also be why miso is a great dish for weight loss.
According to the Dietitians Association of Australia (DAA, 2008) “Soyfoods also have natural plant oestrogens (phytoestrogens) called isoflavones which is an antioxidant. Antioxidants can have important health effects in the body” these Antioxidants will help your body to fight of free radicals , another exciting point about miso is that it is also a live food containing lactobacillus that aids in digestion and assimilation. (Pitchford, 2002, p. 519)

Miso is very low in Cholesterol and is a good source of Dietary Fiber, Vitamin K and Copper, and a very good source of Manganese. (USDA National Nutrient Database, 2003, p. miso)

Onion
(Allium cepa)

Onions are very rich in chromium, a trace mineral that helps cells respond to insulin. It also contains vitamin C and the flavonoid quercitin. In an article by Hollman and Katan (Hollman, 1997) we discover that Quercitin is a strong antioxidant and prevents oxidation of low density lipoproteins outside the body. The Quercitin and other flavonoids found in onions work with vitamin C to help kill harmful bacteria serving as an anti-biotic .
These and several other anti-inflammatory agents, make onions very helpful in reducing the severity of respiratory congestion associated with the common cold. According to the Dictionary of Natural Health (Drury, 1988) Many people believe that onion’s should be eaten daily to help prevent colds and coughs.
You can juice an onion and mix it with honey to make an excellent cough syrup.

Onion is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C. (USDA National Nutrient Database, 2003, p. Onion)

Kale
(Brassica oleracea)

Kale is an excellent source of vitamin C. Tomlinson tells us that vitamin C helps to fight of viruses, bacteria and free radicals it also helps to detoxify the body, beat back allergins and boost the lymphatic system. (Tomlinson, 2007, p. 175) Vitamin C is the primary water-soluble antioxidant in the body and is also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis.
Vitamin C is therefore vital for the proper function of a healthy immune system and for preventing colds.
Sulphur compounds found in Kale can also help reduce blood pressure and prevent infections. A study on cruciferous vegetables and colon cancer (Lynn, 2006) states that Kale contains a number of bioactive components including folate, tocopherols, carotenoids and polyphenols that can help prevent cancer.

Kale is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese. (USDA National Nutrient Database, 2003, p. Kale) Kale is an exceptional source of chlorophyll. (Pitchford, 2002, p. 514)

Shiitake Mushrooms
(Lentinula edodes)

I have chosen to add the Shiitake mushroom, also known as “healing mushroom”.
Shiitake Mushrooms are a selenium-rich food which is a powerful mineral antioxidant, protecting us from free radicals and supporting the immune system (Tomlinson, 2007, p. 175). It is great for detoxifying the body and reducing inflammation. It is interesting to know that the Shiitake mushroom is also well published for its cholesterol lowering abilities. Another active compound contained in Shiitake mushrooms is called lentinan. Lentinan can power up the immune system, strengthening its ability to fight infection and disease including influenza and other viruses. (Sadler, 2003). The Shiitake mushroom also stimulates the production of Interferon, a protein that the body utilizes to stop viral infections.

The Shiitake Mushroom is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Riboflavin, Niacin, Vitamin B6, Zinc and Manganese, and a very good source of Pantothenic Acid, Copper and Selenium. (USDA National Nutrient Database, 2003, p. Shiitake Mushrooms)

Garlic
(Allium Sativum)

“Garlic is the ultimate immune food. It has a long has a long history as an immune-booster, and countless scientific studies have shown that it improves the activity of the immune system. It is an antiviral and antifungal, so makes the perfect addition to any immune-boosting diet”. (Tomlinson, 2007, p. 175)
Garlic is traditionally used to battle the symptoms of the common cold. A research led by Peter Josling, director the Garlic Centre in East Sussex, has found that the participants who took one capsule of Allimax, an Allicin-containing garlic supplement, each day, were 50% less likely to catch a cold (BBC, 2001) .
An article on the intake of garlic and it’s bioactive components (Amagase, 2001) introduces garlic as one of several Allium foods shown to prevent diseases, they go on to tell us that” garlic in particular, is considered to be one of the best disease-preventive foods because of its potent and widespread effects”. It contains compounds that inhibit lipoxygenase and cyclooxygenase, reducing inflammation. These anti-inflammatory compounds along with the vitamin C in garlic, even making it useful for helping to protect against severe attacks in some cases of asthma.
Garlic is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Calcium, Phosphorus and Selenium, and a very good source of Vitamin C, Vitamin B6 and Manganese. (USDA National Nutrient Database, 2003, p. garlic)

Parsley
(petroselinum crispum)

I have added Parsley because is has been used in natural medicine to help clear up mucus during the first stage of colds and influenza although this is mainly in in the form of a tea (for example, combined with raspberry leaves).
I especially like it in this recipe because it neutralizes the famous Garlic after breath.
Parsley contains two types of unusual components that provide unique health benefits. The first type is its volatile oil components including myristicin, limonene, eugenol, and alpha-thujene which again help to reduce the risk of cancer. The second type is it’s flavonoids including apiin, apigenin, crisoeriol, and luteolin. In an article titled Flavonoids in Food and Their Health Benefits (YAO, 2004) we see that flavonoids exhibit a wide spectrum of pharmacological properties, including antioxidative, antiallergic, anti-inflammatory, antidiabetic, hepato- and gastro-protective, antiviral, and antineoplastic activities. Parsley also contains Beta-carotene; diets with beta-carotene-rich foods are also associated with a reduced risk for conditions like atherosclerosis, diabetes, and colon cancer. Like vitamin C, beta-carotene may also be helpful in reducing the severity of asthma, osteoarthritis, and rheumatoid arthritis.

Parsley is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese. (USDA National Nutrient Database, 2003, p. Parsley)

Sesame Oil

Sesame oil and seeds have several important properties, including anticancer, antibacterial, and anti-inflammatory effects. It contains essential fatty acids such as linoleic acid and alpha linoleic acid as well as lecithin.
Lecithin, is helpful in maintaining the cholesterol. It also works great as a memory enhancer and improves the quality of milk in feeding mothers. Remember that Sesame seed oil should be unrefined and un-toasted for the best health benefits.
This food is very low in Cholesterol and Sodium. (USDA National Nutrient Database, 2003, p. Sesame oil)

Traditional Chinese Medicine:

According to the teachings of traditional Chinese medicine the common cold and flu are exterior or Yang condition’s they have a sudden onset that is normally triggered by external influence’s such as wind, cold, heat or damp. They effect the skin, mucous membranes of the nose, throat and lung’s .In order to balance these condition’s TCM may use spices and herbs that are expansive and open the sweat glands to sweat out the exterior disease in the hope to stop the disease if this does not work it will at least greatly reduce the progress and strength of the disease. TCM also suggests eating a simple liquid based diet such as vegetable or grain soup( warming ) if chill’s predominate over fever or if the fever predominates fruit and vegetable juice’s or fresh fruit’s may be a better alternative (cooling ).TCM also list’s cabbage, parsley and garlic as helpful food’s for treating exterior condition’s . Of The five flavors used in TCM practices, Pungent flavors are used in treatment of cold and flu the most as they clear the lung’s of mucus condition’s. (Pitchford, 2002)

Ayurvedic Medicine:

In Ayurvedic Medicine colds and coughs are caused by aggravation of Kapha Dosha. To treat this imbalance and restore Kapha, Ayurvedic Medicine suggests the following:

The meal should be warm, light and simple, a soup for example

Hot food, dominating in pungent, bitter, and astringent tastes should be used.

Dairy products should be avoided

Stay away from too much salt and instead infuse dishes with fresh herbs and spices for flavor.

Use plenty of Kapha restoring herbs such as ginger, cinnamon, licorice, basil, and cloves.