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Miso Stir Fry with Veggies and Tofu


I made a recipe that I was comfortable using mushrooms in!  I bought organic mushrooms at Trader Joe's last week even though I don't like them at all.  I've always avoided mushrooms when I could, I ask restaurants to hold them, I never buy them and if I do eat them inadvertently, I get grossed out.  I knew I just needed the opportunity to buy them and cook them but I just never wanted to do this.  Then I saw super cheap mushrooms at TJ's and I decided to buy them.  Last night, I made a stir fry and knew, other than pizza, that this would be the best recipe to use them.  I've heard so many wonderful things about mushrooms in my IIN studies, anti-cancer, anti-inflammation, very potent little ingredients.


I want to incorporate miso into my diet a lot more, besides soup.  I love miso soup in the restaurants but I made it at home and I wasn't nuts about it.  So, one of my friends who follows my fb blog page mentioned that she has a miso stir fry recipe.  She's in the process of sending it to me so in the meantime, I just ran with it.  I threw a bunch of veggies into my new stainless steel pan with some coconut oil spray and I added some tofu.  After everything cooked and I removed the pan from the heat, I added the miso.

I heard that you shouldn't cook miso at high temps because it denatures the probiotics in it.  I read a lot of great things about miso in Alicia Silverstone's book The Kind Diet.  She raves about miso, Asian veggies, umeboshi plums...all foods I now love thanks to her book.  She talks a lot about putting miso in soup but she also mentions that it's good to add miso to  any dish that you see fit.  The miso stir fry was delicious!  I had some for dinner tonight and it's savory, salty and healthy.

Miso stir fry with veggies and tofu recipe:

Note: you can add any veggies you want so don't feel obligated to use everything I did.  These are some of my favorite veggies to add to pretty much anything.

2 cups of frozen organic broccoli
2 organic carrots
1 cup of organic sweet corn
1 serving of firm tofu
2 tbsp. of miso
A few sprinkles of rice vinegar
Powdered or fresh ginger

Spray the pan with coconut oil and turn the heat on low.  Add the veggies, chopped, cover and let cook.  You want the carrots almost soft and you want the frozen veggies completely unfrozen.  Cube the tofu and add to the veggies.  Keep covering and letting cook on low, stirring often.  Add some powdered ginger and sprinkle the stir fry with rice vinegar.  Keep cooking on low. 

Once the veggies are cooked and the tofu has a little brown to it, remove the pan from heat completely and let cool a little bit.  In a separate small bowl, mix the miso and some water and stir.  The miso will dissolve into the water and it will become brown water.  Pour the miso/water mixture into the stir fry and mix, completely covering the veggies and tofu with miso.  Sprinkle a little more ginger on top and serve.

The miso goes a long way so add 1 tbsp. if that is enough for you especially if you're making a small portion.  The miso gives the stir fry a salty taste so no soy sauce is needed for this recipe.  This is a tasty way to enjoy the benefits of miso.

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