FITmenu: Meatless Monday Miso

Miso…Not Used to Cooking with Miso
I am excited to share one of my FAVORITE recipes with you. It is from a blog called Cookie and Kate and I think it is delicious. Warning: there are some weirder ingredients in this recipe. Trying to cook with something foreign to you is another great way to add VARIETY into your diet. Challenge yourself at the grocery store to buy one new item a week and find a recipe around it (instead of the other way around). You may just find a new staple, or at the very least, you will be adding a little variety into that diet of yours for the day.


Raw Kale Salad (from one of our favorite FITfriends at CookieandKate)



  • 1 bunch of curly kale (green or red) or black kale
  • Sea salt
  • 1 avocado
  • 4 to 6 carrots (rainbow carrots are pretty but standard orange carrots are great, too)
  • 2 teaspoons sesame seeds (preferably black sesame seeds, regular white are fine)
  • Cucumbers (optional – FIT addition)

Creamy tahini miso dressing

  • ¼ cup tahini
  • 1 tablespoon white miso (or brown)
  • 1½ tablespoons brown rice vinegar (or regular rice vinegar)
  • ½ teaspoon toasted sesame oil
  • big pinch red pepper flakes
  • small handful chopped cilantro
  • ⅓ cup water
  • dash of tamari or soy sauce (optional)


  1. Pull the kale leaves off from the tough stem and discard the stems. Use a chef’s knife or your hands to chop or tear the kale into small, bite sized pieces. Sprinkle a small pinch of sea salt over the kale and massage the leaves for a couple of minutes (see notes above).
  2. In a small bowl or 8-ounce mason jar, whisk together the salad dressing ingredients. Divide the kale into two bowls, drizzle in the salad dressing (don’t skimp), and toss thoroughly. If possible, let the salads rest for ten minutes before eating.
  3. Peel and slice the carrots into ribbons with a vegetable peeler. Cut the avocado in half, remove the pit, score the flesh with a knife and scoop it out with a big spoon. Top the salad with carrot ribbons, diced avocado and some chopped carrot greens, if available/desired. Sprinkle the salad with sesame seeds and serve.


  • Tahini dressing recipe roughly adapted from Good Things Grow.
  • This amounts given above yield two salads, but are easily divided by two if you are eating alone. If you have leftover dressing, it should keep in the fridge for a couple of weeks.
  • You don’t need multi-colored carrots. Regular carrots will work just fine.





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