Friday 26 May, 2017 0 Comments

91% of New Zealanders tested were Iodine deficient. The biggest groups at risk of Iodine deficiency are pregnant mothers and people with autoimmunity issues or concerns.

'91% of New Zealanders tested were Iodine deficient.'

In New Zealand our soils are deficient in several key nutrients including iodine which you can learn more about in my latest blog post, '5 Key Nutrients missing in our NZ soil.' 

Seaweed, especially kelp is a great way to increase iodine in your diet and this recipe has both. Another way to increase iodine is to swap your regular table salt for kelp salt. We like Pacific Harvest and they have many distributors throughout NZ. You can also sprinkle dried seaweed on soups, salads or add it to stews.  

'Seaweed, especially kelp is a great way to increase iodine in your diet.'

You can also put it on your vegetable garden letting your veggies absorb the iodine minerals from the soil.  

Traditionally in Japan miso soup is eaten almost every day and is made with local seasonal vegetables – not just the tofu and seaweed you get at most sushi shops.   

As a general rule, I prefer people not to consume soy products. Typically our ancestors ate fermented soy, a process that breaks down the really strong plant phytoestrogens. Not the case today, especially as in the modern diet and we are already overexposed to oestrogen

At BePure we recommend a more traditional based miso soup flavoured with seasonal vegetables.


BePure Miso Soup Recipe 




  • 3 sticks of dried Kombu (dried kelp)
  • 1 cups of dried bonito flakes or katsuobushi (dried & smoked tuna shavings - omit for a vegetarian version)
  • 2 1/2 cups of water 


  • Dashi broth (from above)
  • 2 Tbsp miso paste (again I look for a chickpea paste to avoid the soy)
  • 4 Tbsp of dried wakame seaweed
  • Seasonal vegetables *optional: shiitake mushrooms, root vegetables, onion, potato, cabbage, bean sprouts, spinach, green onions, leeks.  



  1. To make the dashi add water and kombu to a pot and slowly bring to a boil.
  2. Right below it reaches boiling point add bonito flakes, turn down the heat and allow it to simmer for a couple of minutes. Stir well. Remove from heat and strain.
  3. Pour strained dashi back into the pot. If you are using hard vegetables like root vegetables, add these now.
  4. Over low heat, simmer soup until warm.
  5. Remove a small amount of broth and mix in the miso paste, pour back into the pot.
  6. Add wakame seaweed and any soft vegetables like mushrooms stir and allow to simmer for another 5 minutes. 
  7.  Serve immediately. 


If you give this a go, let us know! Share your miso soup pictures with us on Instagram @bepurebenwarren or use #bepurebenwarren for your chance to be featured on our Instagram account.