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