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Eat. Train. Race. Travel.

Welcome to Athlete Food - our continuous adventure to seek out healthy food around the globe and at our own dinner tables. Hope you are inspired to get on a plane or get out the plates and cook a healthy dinner tonight!

Meal Prep: Carrot Miso Dressing

Meal Prep: Carrot Miso Dressing

As a professional triathlete, I am often asked about my favorite piece of gear. Is it my carbon fiber time trial bike? Or my aerodynamic race wheels? Nope. My answer: myVitamix.

I have theVitamix Venturist V1200. This high speed blender is a food-loving athlete’s BFF. In addition to the typical blender container, this model comes with a 20 ounce cup that’s just the right size for making post-workout smoothies. And it comes with an 8 ounce bowl that I find super useful when making my weekly lunch meal prep.

When I'm in training for triathlons, I often leave my house at 9 and don't return until 4, with workouts stacked back to back throughout the day. Preparing a complete lunch and bringing it with me to eat at the gym is crucial for getting in the nutrients and calories I need to fuel the day.

When prepping these eat-on-the-go lunches, my trick is to make a few vegetable-based sauces that can be used to add a flavor punch and nutrient boost to different meals throughout the week.

On of my go to sauces is this Carrot Miso dressing which blends up very quickly and easily in theVitamix’s small 8 container, which is designed to handle small batches of ingredients. In just 30 seconds or so, you have a vibrant and refreshing sauce that’ll takeAthlete favorites like baked sweet potato salads and salmon power bowls to the next level.

*I partnered withVitamix andTheFeedfeed to produce this post.

Meal Prep Carrot Miso Dressing

Try using this dressing for the following make ahead lunches:

-A salad of fresh greens, tomatoes, red peppers, and a baked sweet potato topped with carrot miso dressing and my favorite crunchy topping: toasted almonds, sesame seeds, and coconut.

-A protein packed Athlete Food Power Bowl with rice, edamame, sliced cucumbers, spinach, poached salmon all topped with the carrot miso dressing.

Equipment Used: Vitamix Venturist with 8-ounce blending bowl attachment


2-3 medium-sized carrots

1/2 inch piece fresh ginger, peeled

1/2 inch piece of fresh turmeric, peeled

1 teaspoon maple syrup

1 heaping tablespoon of white miso

2 teaspoons water

1/4 cup rice vinegar


Scrub carrots and cut into roughly 1/2” pieces. The pieces do not have to be uniform because they will be blended, but should be fairly small so that all the ingredients fit into the container. Depending on the size of your carrots, you should be able to fit 2-3 chopped carrots into the container.

Layer the above ingredients in the 8-ounce blending cup, in the order listed above. Secure the lid and blend for a total of about 45 seconds. Start at a low speed and after about 15 seconds work up to high for the remainder of the 45 seconds.


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