Nutrition

I like kale but quite honestly, I do not love it…UNLESS it has some form of a garlic miso dressing on it!  I had a delicious kale salad at LYNX Club member Dana’s house over the summer and have attempted to get the recipe. As with most good cooks, they’ll often tell you they “don’t really follow recipes”. Rather, they “just throw stuff together” and “use recipes for inspiration”.  And this is the case with Dana. However, she did share some thoughts on kale and sent me a recipe (from Runners’s World magazine) she often tweaks for her dressing.

Kale Salad

Toss together kale, avocado, kidney beans (canned or cooked), and mandarin orange segments. This clearly is vegetarian.  Alternatively, you could probably swap in a meat protein for the beans if that is your preference.

Dana mentioned:

“The secret to a good kale salad is to lovingly massage the kale. First wash and dry the kale, and then remove the tough ribs. Next, break the kale into smaller bite sized pieces, put in a bowl, and add a dollop of olive oil. Afterwards, use your fingertips to massage the oil into the kale until it becomes softer and turns a deep green color.”

Tahini Garlic Miso Dressing

  • 1/4 cup tahini (sesame seed paste)
  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 2-3 cloves of minced garlic
  • 1 tsp white miso paste (fermented soybean)
  • 1/4 tsp salt
  • 1/4 pepper

Whisk together all ingredients and thin with water until desired consistency is achieved. Store in a glass jar in the fridge for up to a week. This dressing could also be used as a dip for raw veggies (use less water) or as a spread in a wrap or sandwich.

Notes on miso paste: when I was reviewing miso, I learned there are several types including red and white. In general, white miso seems to be the preferred type for dips, condiments and marinades whereas red miso is the better choice for heartier dishes. You can find miso paste in small tubs in refrigerated sections of health food stores (Planet Organic, Blush Lane, Amaranth etc.) or in Asian grocery stores.

The Good Stuff!

Last week, Barb’s blog post covering micronutrients discussed “eating the rainbow” and the importance of essential minerals. This recipe spotlighting kale, miso and garlic is great in that it has many of the micronutrients she discussed that are so beneficial to our bodies. Learn about all the heath benefits of miso and give it a try!

Coach Mary