Post on 19-Jun-2015
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How to make Natto and Miso
如何製作納豆和味噌?
What is Natto and Miso?
• Natto is Soybean fermented with bacillus subtilis (hay bacillus)
• Miso is Soybean fermented with aspergillus oryzae (white mold)
什麼是納豆和味噌?• 納豆是用枯草桿菌發酵的大豆
• 味噌是用米麴菌發酵的大豆
Natto納豆
Cheong-guk-jang
清麴醬
Stinky Douchi 臭豆豉
Miso味噌
Doen-jang 大醬
Huang-dou-jiang
黃豆醬
Why Soybean? Why ferment it?為什麼用大豆?為什麼要發酵?
History of Fermented Soybean
豆豉的歷史
Confucius on Eating孔子對飲食的要求
魚餒而肉敗,不食。色惡不食,臭惡不食。失飪不食,不時不食。割不正,不食。不得其醬,不食。
Confucius did not eat fish or flesh which was spoiled. He did not eat discolored food or foul smelling food. He did not eat anything which was improperly cooked or outside meal time. He did not eat meat which was not properly carved, nor what was served without its proper sauce.
Ancient Dinning 古代飲食
Art of Sauces 沾醬的藝術
先秦的醬主要是指醢• 在先秦古書上,醬是個通稱,泛指各種醬類,其中肉醬稱醢,肉骨醬稱臡,也有直接稱醬的,如芥醬、卵醬。
• 《周禮‧膳夫》:「凡王之饋,食用六穀,膳用六牲,飲用六清,羞用百二十品,珍用八物,醬用百有二十罋。」
• 「十三經」中查到的醬有兔醢、雞醢、鴈醢、魚醢、蝸醢、鸁醢(螺醬)、蠯醢(蛤醬)、蜃醢(大蛤醬)、蚳醢(蟻卵醬)、蜱醢(螵蛸醬?)、鹿臡、麋臡、芥醬、卵醬(魚子醬)。
Ancient Sauces were Meat-based
• Most sauce were made from various fermented meat paste.
• Rites of Zhou records, “the King’s every meal must be served with six kinds of grains, six kind of meats, six kind of drinks, 120 dishes, eight kind of wild games and 120 sauces.
• Record shows sauces made from rabbit, chicken, goose, snail, conch, clam, oyster, squid, insect, deer, elk, mustard, caviar, etc.
Problem with Meat Sauce
醢的問題• Prohibitively expensive• Waste resource• Not healthy…. So we need a
substitute
• 昂貴,不能普及• 浪費資源• 不健康…需要替代品
Nutritional Value of Soybean大豆的營養價值
cooked Soybean (100g)
Beef (100g)
Calories 173 cal 241 cal
Protein 17 g 24 g
Cholestrol 0 66 mg
Fat 9 g (sat. 1g) 15 g (sat. 6g)
Fiber 6 g 0
Iron 29 % 13%
Protein/Calorie
0.1 0.1
Nutritional Value of Soybean
大豆的營養價值cooked Soybean
(100g)Egg (100g)
Calories 173 cal 155 cal
Protein 17 g 13 g
Cholestrol 0 424 mg
Fat 9 g (sat. 1g) 11 g (sat. 3g)
Fiber 6 g 0
Iron 29 % 7%
Protein/Calorie
0.1 0.08
Nutritional Value of Soybean
大豆的營養價值cooked Soy Milk (1
cup)Milk (1 cup 3/1%)
Calories 114 cal 146/102 cal
Protein 8 g 8/8 g
Cholestrol 0 24/12 mg
Fat 4 g (sat. 1g) 8/2 g (sat. 5/2g)
Fiber 1 g 0
Iron 6 % 0%
Protein/Calorie
0.07 0.05/0.08
Additional Benefit
• A: Lower Total Cholesterol and LDL, especially used to replace animal products
• B: Reduce infant diarrhea• B: Lower blood pressure• B: Reduce menopausal hot flashes• C: Improve cognitive functions• C: Improve exercise performance• C: Improve Iron-deficiency anemia
其它的好處• A:降低總膽固醇與低密度膽固醇,尤其是取代肉食
• B:降低嬰兒腹瀉率• B:降低血壓• B:減少更年期發熱• C:提升智力• C:提高運動能力• C:改善缺鐵性貧血
大豆在中醫的描述健脾利水;寬中導滯;解毒消腫。多食壅氣、生痰、動嗽,令人身重,發面黄瘡疥。
黄大豆,按書既言味甘,服多壅气,生痰動嗽。又曰寬中下氣,利大腸,消水脹腫毒,其理似属两歧。返知書言甘壅而滞,是即炒熟而氣不泄之意也;书言寬中下氣利腸,是即生冷未炒之意也。凡物生則疏泄,熟則壅滞…故豆須分生熟,而治則有補瀉之别耳。用補則須假以炒熟,然必少食则宜…。
Soybean in Chinese MedicineStrengthens digestion, eliminates water. Eases the abdomen, moves congestion. Excessive eating cause Qi-stagnation, produces phlegm, trigger coughs, induces sluggishness and acne.
According to records, soybeans are sweet. Excessive eating of it will cause Qi-stagnation, produces phlegm and coughs. Yet it also ease the abdomen, moves congestion, benefits bowel, eliminates water and swelling. It seems contradictory. You should know that stagnation refers to cooked beans, as it aggregates Qi. Removes congestion refers to uncooked beans. Raw foods are eliminating and cooked foods are aggregating…soybeans have opposite properties as cooked or raw. As a building food, it must be fully cooked. Still excessive consumption should be avoided…
發酵成豆豉• 和胃,除煩,解腥毒,去寒熱。• 宜:豆豉作为家常调味品,適合烹飪時解腥調味。豆豉又是一味中藥,風寒感冒,怕冷發熱,寒熱頭痛,鼻塞噴嚏,腹痛吐瀉者宜食;胸膈满悶,心中煩躁者宜食。
• 忌:豆豉性味平和,諸無所忌
Fermented Soybean• Sooth Stomach, alleviate agitation,
remove symptom of cold• Indication: Fermented soybean is a
common condiment, suitable for masking odors. It can also be used as Chinese medicine, treating common cold related fever, headaches, nasal congestions. It is suitable for people with sensitive stomach, chest congestion or agitation.
• Caution: Fermented soybeans are neutral and mellow. There is no prohibition.
Benefit of Fermentation
• Breakdown to amino acids
• Increased digestibility
• Increase complexity of flavor
• Food Preservation• Versatility
發酵的好處• 分化成氨基酸• 提高可消化性• 增加風味• 食物保存• 多用性
Soybean as Meat Substitute
• Mostly consumed as processed soy product.
• Invented more than 2000 years ago.
• Spread with Buddhism as part of non-killing.
• Fermenting soybean is the most common and beneficial way.
用大豆替代肉食• 很少直接食用• 2000 多年前發明• 佛教的慈悲戒殺推
廣了豆製品• 發酵的大豆食品是
最常見的也是最有益的
Making Fermented Soybean
豆豉的製作
Wash and Soak
• Wash bean thoroughly• Soak with 3x
water• Let it soak for
8~12 hours
洗和泡• 把黃豆洗乾淨• 用大約三倍的水
泡• 浸泡大約 8 ~ 12
小時
Steam or Boil
• Boil 2+ hours, or• Steam 1+ hour,
or• Pressure cook
30+ minutes• Until the beans
are crushable by fingers
蒸或煮• 煮 2 小時以上,
或• 蒸 1 小時以上,
或• 高壓煮 30 分鐘以
上• 直到可以用手指
壓碎豆子為止
Making Natto
納豆的製作
Natto Making• Sterilize the
container and utensils• Put starters in the
container• Wash the starters
with the hot fluid from the cooked beans • Coat the container
with the fluid
做納豆• 把容器和工具滅
菌• 把菌母豆放入容
器中• 用煮豆的熱水沖
洗菌母豆• 讓容器沾遍菌母
溶液
Natto Making• Take out the
starters but leave the cultured fluid in the container• Drained the
cooked beans and put them in the container • Mix beans with the
cultured fluid in the container
做納豆• 把菌母豆取出,
但留下菌母液• 濾乾煮熟的豆子,
把它們放入容器中• 把煮熟的豆子和
菌母溶液混合
Natto Making• Drain excessive
fluid from the container.• Loosely cover it
and leave it at a warm place around 90 F • Keep it warm for
around two days until you can make strings from stirring.
做納豆• 把多餘的液體排
出• 把豆子疏鬆地蓋
起來放在一個暖和的地方, 大約 90 F• 保暖兩天直到可
以攪動出絲為止
Natto Making• Refrigerate the
Natto.• Can be eaten over
a week or two• Can be used as a
base for other food• Can be sundried
做納豆• 把做好的納豆冷
藏起來• 可以吃兩周• 可以用來做其它
的食品• 可以曬乾
Making Miso
味噌的製作
What is Koji• Properly molded
rice• Provide mold,
enzyme and sweetness• Can be made with
all kinds of grain or herbs
什麼是米麴• 被正確黴菌感染
的米• 提供黴菌、酵素、
甜度• 可以用各種的穀
物或香草做
Miso Variety• White Miso (more
rice)• Red Miso (more
soy)• Non-soy Miso
做味噌• 白味噌(飯多)• 紅味噌(豆多)• 非大豆味噌
Basic Principle• More rice more
sweet• More rice, more
enzyme less time• More soy more
salty• More soy, less
enzyme, more time
基本原則• 米麴越多越甜• 米麴越多,酵素越多,發酵時間越短• 豆泥越多,酵素越少,發酵時間越長
Miso Making• Mash or blend
soybean to your liking• Mix salt with bean
paste• Mix salted bean
paste with koji
做味噌• 把豆子打到你喜歡的程度• 豆泥拌入鹽• 混合豆泥和米麴
Miso Making• Put the mixture
into sterile container• Make sure no air is
trapped in the mixture• Sprinkle salt on
top to prevent spoilage• Cover the top to
prevent contact with air
做味噌• 把混合物放入容
器• 確定沒有空氣卡
在裡面• 最上面撒鹽防止變質• 蓋住上面不要接觸空氣
Now age 3~6 month
放置 3 ~ 6 個月
Use of Miso• Soup• Marinade• Salad dressing• Spread• Base for other
sauces• Pickle other food
味噌的用途• 作湯• 醃料• 色拉醬• 塗醬• 作其它醬的原料• 用來做醬菜