Miso is a great Japanese seasoning that you should become acquainted with. It's a healthy addition to your diet, and a good replacement for non vegetarian condiments, like Worcestershire sauce.
What's Miso? It's a fermented soybean paste that's a staple in East Asian cooking. They make it by combining cooked soybeans, mold (koji), salt, and grains (usually rice or barley). Then it's fermented for approximately six months to two years.
There are several different types that range in darkness and color. The darker it is, the longer it's been fermented. The color and fermentation time affects the flavor, which ranges from sweet to savory.
This versatile seasoning is high in both the quantity and quality of vegetarian protein. Most average about 12 to 13 percent protein. Hatcho, another type, is more than 20 percent.
The protein quality is the percentage that can be used by the body. Miso has an NPU (Net Protein Utilization) rating of up to 72. This means that your body can use 72 percent of the protein.
There are three reasons for its high NPU.
Miso does not taste very salty, but it has four times more salt than sea water.
Because of its flavor and peanut-butter-like texture, you can use it to make soup, marinades, or salad dressings. Or, add it to dressings, casseroles, relishes and toppings. Best of all, you can use it in place of salt, bouillon, anchovies, and Worcestershire sauce.
Paul Pitchford, Healing with Whole foods; Asian traditions and modern nutrition.
William Shurtleff, Akiko Aoyagi, The book of miso, Volume 1, (Random House: 1981)
Chia seeds are becoming popular with vegetarians mainly because it's the best source of Omega-3 ALA. But Chia has much more to offer. It's also high in vegetarian protein, fiber, vitamins and minerals.
Switching to a vegetarian diet doesn't necessarily mean that you'll lose weight. In fact, during my first six months as a vegetarian I actually gained ten pounds. Since then, I've lost the weight, and kept it off by following these vegetarian weight loss tips: