There is increasing evidence* that adding a bit off fat to your vegetables can aid the absorption of some nutrients. A dab of miso butter is a delicious way to maximise flavour and bioavailability.
If you have a dairy intolerance or don’t eat dairy products choose your favourite butter substitute as the nutritional benefits aren’t limited to animal fats.
(inspired by Annabel Crabb Chat 10 Looks 3 ep 18)
100 gm butter (preferably organic) or dairy-free substitute*, cubed
100 gm miso (I prefer darker miso e.g. hatcho or shiro)
1 spring onion (mostly white part), minced
1 large clove garlic, minced
Chop butter into cubes and soften in a bowl over some warm water or leave at room temperature for a while. If you’re using a butter substitute, it will already be at a spreadable consistency.
Stir through the miso, minced spring onion and garlic by hand, or whiz in a mini food processor until combined.
Dollop the mixture onto a piece of cling film and roll into a log. Store in the refrigerator.
My favourite uses for miso butter:
- Tossed through steamed vegetable.
- With corn on the cob.
- On toast (tasted even better that vegemite and butter), cut into soldiers and dipped into a boiled egg.
- On toast with grilled tomatoes or avocado.
- A little stirred through scrambled eggs just before they set.
- A big dollop on an old-fashioned jacket potato.
*Fat and nutrient absorption studies
- Vit D3 (supplement) absorption increased by almost a third when eaten with a meal containing fat.
- Fats increase carotenoids and lycopene (in carrots and tomatoes etc) absorption.
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