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Saucy Brussels Sprouts
1/3 lb. Brussels Sprouts, cut in half through stem end
1/4 C Onion, diced
2 T Sunflower oil
Black pepper to taste
3T Apple cider vinegar, Bragg's
1 C Vegetable stock
2 T Miso, white
1 T Mustard, grain
2 t Umeboshi plum vinegar
In a large saute pan, heat the sunflower oil over med-high heat. Place each half of the brussels sprouts cut side down as quickly as you can, don't worry if a few turn upside down. Allow the cut side to brown for about 1-2 minutes. Check them, but do not allow them to burn, however they should get nicely browned. Reduce heat to medium, and begin to toss them in the pan with the chopped onion.Allow mixture to saute until onions become translucent about another 3 minutes. Add black pepper to taste. Return to med-high heat, and add vinegar. Allow vinegar to reduce, about 40 seconds, then add the veggie stock, and cover the pan. Bring stock to a boil, then reduce heat and allow to simmer for about 3 minutes, until brussels sprouts are just soft, and still green. Do not overcook! Add miso and mustard, stir into vegetable stock and allow to thicken slightly so that it covers the sprouts. Add ume to taste, and serve immediately. Be sure not to heat after adding the mustard, miso and ume to retain the raw food benefits of these ingredients.
This month's OM factor:
Miso
Miso is a fermented soybean paste whose salty taste, buttery texture and unique nutritional profile make it a versatile condiment for a host of different recipes, including traditional miso soup. In addition to soybeans, some misos also feature rice, barley, or wheat. Miso is made by adding a yeast mold (known as "koji") to soybeans and other ingredients and allowing them to ferment. The fermentation time, ranging from weeks to years, depends upon the specific type of miso being produced. Once this process is complete, the fermented ingredients are ground into a paste similar in texture to nut butter. The color, taste, texture, and degree of saltiness depend upon the exact ingredients used and the duration of the fermentation process. Miso ranges in color from white to brown. The lighter varieties are less salty and more mellow in flavor while the darker ones are saltier and have a more intense flavor. Some misos are pasteurized while others are not. It is important to use the non-pasteurized versions, specifically "Miso Master" available at most Health Food Stores.
Miso 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 bacteria, miso has been commonly recommended as a B12 source for vegans, and a little miso goes a long way towards providing your daily needs for the trace minerals zinc, manganese, and copper. In addition, a single tablespoon of miso contains 2 grams of protein for just 25 calories. An impressive nutrient profile for a flavoring agent! Use miso in your cooking instead of plain old salt and reap a variety of benefits in addition to enhanced flavor.
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