Miso and Vegetable Soup

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This miso soup is a new take on an old classic that includes lots of additional vegetables and leafy Asian greens. It is a great way to use up various different vegetables as you can use anything you have on hand! Try adding silken tofu or tempeh for additional protein. You can also use traditional rice noodles instead of the zucchini noodles! Ingredients
  • 2 tablespoons of miso
  • 4 cups of water
  • 1 green zucchini spiralized
  • 1 yellow zucchini spiralised
  • ¼ cup of peas
  • 1 carrot very finely sliced
  • 1 red capsicum finely sliced
  • 1 bunch of leafy Asian greens finely chopped
  • 1 tablespoon of tamari
  • ½ a teaspoon of sesame oil
  • 1 sheet of nori seaweed sliced into think pieces
  • 1 teaspoon of mixed black and white sesame seeds
  • 1 chili (optional)
  • 1 inch piece of ginger finely sliced

14517726379_77fe6e1fd1_mIn a large pot bring the water to boil and then turn the heat off. Remove from the heat and stir through the miso, tamari, chili and ginger and allow to infuse for several minutes (Boiling the miso will kill the active enzymes) In two bowls, arrange the vegetables as you like and then pour the miso broth over the top. Top with a dash of sesame oil, the sesame seeds and chopped nori seaweed. Feel free to add a touch more tamari or chili depending on your taste buds! Enjoy!
Why rotate your leafy greens?
Leafy greens are loaded with phytonutrients, protein, vitamins, antioxidants and are an wonderful addition to your daily diet. Yet it is worth noting that all raw leafy greens carry a small amount of toxins, known as alkaloids, that protect plants from being entirely consumed by other animals and wiping out the plant species. As humans, if we consume these toxins for long periods of time, they can build up and create health issues. Some symptoms of alkaloid buildup are nausea, tingling in fingertips and fatigue. The goitrogens in kale and other brassicas has been shown to interfere with thyroid hormone function in susceptible individuals. While the Oxalic Acid in spinach can be problematic for people who are prone to kidney stone formation. Consuming a couple handfuls of spinach or kale every day is perfectly safe for most healthy people who do not have a pre-existing health condition that could be aggravated by these foods. It his HIGHLY unlikely that you will experience any sort of toxicity from eating larger-than-average portions of leafy greens as part of a healthy, whole foods diet. The easiest way to ensure your green intake is abundant and healthy is to simply rotate your greens. Throughout the week, use a variety of leafy greens in your diet to ensure that your body is not relying only only one source of greens and that you are taking advantage of the nutrients available in the various varieties of greens available throughout the year. There are several “families” of leafy greens. The leafy greens in each family have similar “DNA” including their own minor amount of toxins. By rotating family types with your greens you are preventing any kind of toxic build-up, but you are also feeding your body a wide variety of nutrients that you would otherwise be missing out on. You can choose from various greens including-
  • Kale
  • Arugula
  • Collard greens
  • Cabbage
  • Bok choy
  • Spinach
  • Beet greens
  • Chard
  • Dandelion greens
  • Romaine lettuce
  • Celery
  • Iceberg lettuce
  • Baby spinach
  • Rocket
  • Mizuna
  • Tat soi
One of the best things about getting your weekly Munch Crunch organics delivery is that our greens are always varied and rotating depending on what is fresh, local and seasonal. We try to include different kinds of leafy greens week to week- one week you may have kale and lettuce, the following you may have Asian greens and rocket. This also means you get to enjoy the varied nutrients in all of these different types of greens and experiment with cooking unique meals with new flavours week to week.

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