Kate McMurray Nutrition

Love Your Food!

Magic Miso and a Summer Fresh Salad

carrot_ginger_dressing The sun is out and it’s time to befriend the salad once more! Meal salads are perfect on a hot summer’s day – light but satisfying. Lately I’ve been enjoying the bright orange colour and fresh flavour of this Carrot Ginger Dressing. It will take your greens to a whole new level! It also contains miso, a fermented soy product with a surprising amount of benefits (read more below).  I found it on GOOP.com and modified it slightly (no onions and more veggies). Give it a go, it’ll brighten up your day!

Carrot Ginger Dressing
1 large carrot, roughly chopped (or grated if your blender isn’t strong)
2 tbsp roughly chopped fresh ginger
1 tbsp sweet white miso (look for non-GMO or organic)
2 tbsp rice wine vinegar (red wine vinegar works too)
1 tbsp toasted sesame seed oil
1/4 cup grapeseed oil
2 tbsp water

Blend all ingredients until smooth. Store in an air-tight container in the fridge. Serve with…

Accompanying Greens

Romaine, Boston, arugula or red leaf lettuce (or a combination)Avocado
Cucumber
Snap or snow peas
Zucchini
Shredded nori seaweed

*For more protein add a few slices of steak, a nice piece of fish, some canned tuna or a few tablespoons of hemp seeds.

Magic Miso

Miso is a paste made from fermented soybeans (and sometimes rice). It is not just its flavour that’s powerful, miso offers a lot of health benefits as well. Being a fermented food, miso contains enzymes and probiotic cultures that aid with digestion and support the immune system.  Miso is a complete source of protein, containing all essential amino acids. High in minerals and a variety of phytonutrients, miso is antioxidant rich and anti inflammatory. Antioxidants and anti-inflammatory compounds are important for cardiovascular health, cancer prevention and immune support.  If bacillus bacteria is used miso can also be helpful in the production of vitamin K which is needed for bone health and the prevention of osteoporosis.

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2 comments on “Magic Miso and a Summer Fresh Salad

  1. Megan
    September 9, 2013

    Hi Kate!
    I love miso but I am wondering how often is ‘too often’ to have miso, considering it is a soy product?

    • katelivingfull
      September 13, 2013

      Hi Megan,

      Recommended dosage should really be done on an individual basis. For example, someone concerned with phytoestrogens or sodium in their diet may need to limit their miso intake. On average I would say having soy 3-4x/week would be fine. Just remember to use organic and/or non-GMO soy products!

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This entry was posted on June 20, 2013 by in Nutritional info, Savoury Recipes and tagged , , , , , , .
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