Miso Dressing

By: Dorine Lam, RDN, MS, MPH


  • ¼ cup raw organic almonds or cashews, presoaked
  • ¼ cup fresh organic lemon juice
  • ¼ cup cold-pressed sesame oil
  • ½ cup water
  • ½ white sweet onion, chopped
  • 2 Tbsp. miso
  • 1 Tbsp. soy sauce
  • 2 Tbsp. maple syrup


  1. Blend almonds, lemon juice, and oil until smooth.
  2. Add the remaining ingredients and blend until very smooth. There should be no lumps when finished.

Note: Refrigerate in an airtight glass container for up to two weeks.

Miso DressingYour gut is home to millions of bacteria known as gut flora. When your gut flora is healthy, you are able to digest your food efficiently, extract nutrients effectively, produce vitamin K, and process fiber. In short, a healthy gut flora means a healthy you.

However, if you take antibiotics or fall ill, some of these bacteria may be killed off, which can cause a number of digestive ills. Because a significant portion of your immune system response begins in your gut, when your gut flora is unhealthy, you find yourself more vulnerable to illness and infection.

Miso paste is a type of soy that is fermented with bacteria similar to that found in healthy gut flora. When your gut flora suffers, eating miso may help repopulate your digestive tract with these beneficial bacteria. During the fermentation process, the bacteria begin breaking down the soy, essentially beginning the digestion process for you.

Soy was once thought to be a miracle food and a critical part of a vegetarian or gluten-free diet. It was believed that the low occurrence of certain cancers in Asia was the result of a diet high in soy. Recent research shows unfermented soy is not the superfood it was once thought to be. The health benefits enjoyed in Asia are not due to eating soy, but to eating fermented soy. Fermented soy is a whole different type of food as far as your digestive tract is concerned. In fact, the bacteria involved in fermenting miso can help create many of the nutrients you need to keep your energy levels up.

Maintaining the gut health may be beneficial for those with adrenal fatigue. A healthy gut microbiome alleviates or avoids symptoms of adrenal fatigue such as leaky gut or irritable bowels. A stable gut environment reduces stress from the energy expenditure of ingesting and digesting food. Most remarkably, the gut and brain are closely linked, with gut health playing a direct role in cognitive clarity and mental function. Keeping a healthy balance of microorganisms in the gut creates a happy gut environment. This, in turn, contributes to a happy brain to alleviate the effects of anxiety, depression, and brain fog common among adrenal fatigue sufferers.

Miso has been a staple in Asia for centuries but has only recently gained attention in the Western world. It is particularly soothing when you are unwell, alkalizes the body, and keeps the immune system strong to help you ward off illnesses and infection.

Miso is a nutritional powerhouse containing vitamins B12, B2, E, K, choline, tryptophan, iron, calcium, potassium, protein, and fiber. The protein in miso contains all of the amino acids needed to be considered a complete protein. This is unusual amongst plant-based foods, which is why it is such a vital component of a vegetarian diet.

Soy contains lecithin, which is used in many foods and beauty products as an emulsifier. This means it helps maintain an even distribution of water and oil within the product. Emulsified substances have a unique molecular structure that attracts water as well as oil. Lecithin dissolves fat and cholesterol and may help regulate kidney and liver function. Miso also contains linoleic acid, an essential fatty acid that helps keep your skin healthy and soft.

Miso Dressing