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New Recipe! Miso Sesame Noodle Salad

New Recipe! Miso Sesame Noodle Salad

By Natalie Bickford, MS

Favorite Run Fast Eat Slow Packable Recipes

The sun is shining, temperatures are rising and flowers are in full bloom! One of my favorite things to do on a warm, sunny day is have a picnic in the park with plenty of food to eat, games to play and books to read.

When planning a picnic, you want food that can be prepped ahead, keeps well in warm temperatures, and is easy to transport. Think hearty salads, sandwiches and portable snacks. Avoid foods that get wilty and sad in the heat, like spinach, lettuce, and mayo-based salads. Stay away from anything that melts easily like popsicles, cheese, coconut oil-based desserts or chocolate. Instead opt for snacks like roasted nuts, granola bars and cookies.

Luckily we have a brand new picnic-friendly recipe (below) and a list of our favorite packable dishes to help you out!

Also try our new Raspberry Hemp Smoothie recipe! It's creamy, dreamy and perfect for cooling off on a hot day. 

Favorite Picnic-Friendly Recipes

Below is a list of Shalane and Elyse's favorite picnic-friendly recipes from Run Fast. Eat Slow (RFES) and Run Fast. Cook Fast. Eat Slow (RFCFES).

  • Thai Quinoa Salad (RFCFES, p. 90)
  • DIY Grain Salad  (RFCFES, p. 95)
  • Cauliflower Tabbouleh  (RFCFES, p. 99)
  • Veggie Lover's Pasta Salad  (RFCFES, p. 105)
  • Cauliflower Tabbouleh  (RFCFES, p. 99)
  • Veggie Lover's Pasta Salad  (RFCFES, p. 105)
  • Kale Radicchio Salad  (RFES, p. 80)
  • Garden Gazpacho (RFES, p. 114) 
  • Smoky Summer Salsa  (RFCFES, p. 176)
  • Sweet Potato Hummus  (RFCFES, p. 195)
  • Don't Get Beet Hummus (RFES, p. 73)
  • Turkey Trot Meatballs, serve cold (RFCFES, p. 147)
  • Maple Turmeric Nuts  (RFCFES, p. 200)
  • Molasses Granola Bars  (RFCFES, p. 229)
  • Lemon Hazelnut Cookies  (RFCFES, p. 204)
  • Lemon Gingerade  (RFCFES, p. 230)

Miso Sesame Noodle Salad

Serves 4

Noodle/pasta salads are my favorite dishes to bring to a picnic. They're easy to eat, keep well in the fridge and taste best at room temperature.

*When making this ahead or for a picnic, be sure to keep the cucumbers packed in a separate container. Since they have a high water content, letting them sit for several hours in the salad can water it down a bit. 

8 oz spaghetti, soba noodles, or udon noodles
3 tbsp mellow white miso paste
1 tbsp sesame oil
1 tbsp lime juice
2 tsp soy sauce
1 tsp grated ginger
2 tbsp neutral oil, like avocado oil or mild olive oil (regular olive oil works too, but will have stronger olive oil flavor)
1 cup thinly sliced loosely packed kale
½ English cucumber, thinly sliced (or any other crunchy raw vegetable, like snap peas or shredded carrot)*

¼ cup chopped cilantro
3 scallions, thinly sliced
Red chile flakes, for topping
Sesame seeds, for topping

Cook the noodles according the instructions on the box (make sure to add plenty of salt to your water). Once they are cooked, rinse with cold water until noodles are chilled. Drain well. 

In a large mixing bowl, add the miso paste, sesame oil, lime juice, soy sauce and ginger. Whisk until smooth (it will be thick). Gradually whisk in the oil until incorporated. Stir in 1 tablespoon of water to loosen the sauce up. 

Add the chilled noodles, kale, cucumber (only add this if you are eating right away, see note above), cilantro, and scallions and toss to coat in the sauce. Taste and add more salt or lime juice, if needed. Top with sesame seeds and red chile flakes.

Store in an airtight container in the fridge until picnic time! 


Recipe and photos by Natalie Bickford

Natalie is a nutritionist and personal chef in Portland, OR who specializes in women's health and sports nutrition. She loves creating simple, nourishing meals and recipes to fuel your life. Find Natalie at 

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