For the raw vegetable salad Quarter the peppers, remove the core and cut the flesh into thin strips. Peel the carrots and grate coarsely. Clean and wash the cucumbers and radishes. Slice thinly with the red cabbage.
For the dressing Put the Balsamic Bianco, mustard, apple syrup and both types of oil in a tall cup and mix with a hand blender to make a creamy dressing. Pour over the vegetables. Mix everything together loosely, season with salt and pepper and leave to infuse for a while.
The original recipe calls for 3 tablespoons of olive oil instead of 1 tablespoon for 4 servings. (See "Alternative Preparation")
For the crêpes For the crêpes, first grind the linseed in a coffee grinder and then mix with flour and baking powder. Then mix with the oat drink, vegetable oil and mineral water to form a smooth, flowing dough and season with salt and cayenne pepper. If the dough is still a little too thick, stir in enough water or oat drink until the desired consistency is achieved.
We used refined rapeseed oil as vegetable oil and reduced the amount from 2 tablespoons to 1 tablespoon (see "Alternative preparation").
Preheat the oven to 100 °C top/bottom heat. Heat a non-stick pan and grease it with a little oil. Add the dough in portions, distribute evenly by swirling the pan and bake on both sides to make thin crêpes. Keep the finished crêpes warm in the oven.
Arranging and Serving Divide the crêpes between plates. Place a little raw vegetable salad on each one, roll it up and enjoy it fresh.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
The linseed wholemeal crêpes with raw vegetable salad impress with their particularly high content of omega-3 fatty acids.
Nutrient profile: One portion of this recipe covers far more than the daily requirement of omega-3 fatty acids recommended by GDA guidelines, which play an important role in inflammatory processes, primarily thanks to the content of linseed and linseed oil. It also covers more than the average daily requirement of vitamin C and manganese, which, among other things, play a role in the formation of cartilage tissue. Vitamin K, vitamin B1 and vitamin A are covered by over 50%. The ratio of omega-6 to omega-3 fatty acids is 1:2, well below the maximum recommended ratio of 5:1. More on this under: Vegans often eat unhealthily. Avoidable nutritional errors.
Linseed and linseed oil: Linseed is the seed of the flax plant (common flax, Linum usitatissimum). Linseed has a slightly nutty taste and a fat content of around 40%. Half of this consists of alpha-linolenic acid, a polyunsaturated omega-3 fatty acid. Therefore, linseed oil has the highest omega-3 fatty acid concentration of all known vegetable oils.
Sweet peppers: The most commonly used variety of pepper in Europe and the USA is the sweet pepper ( Capsicum annuum). Most varieties change colour from green to red, yellow or orange during the ripening process, depending on the carotenoids present. This is because chlorophyll, the green leaf pigment that is crucial for photosynthesis, decreases while the coloured carotenoid pigments appear. Green peppers therefore often have a more pronounced flavour than ripe red and yellow peppers, although the latter tend to taste a little sweeter.
Red cabbage: Red cabbage is a particularly aromatic relative of white cabbage. It differs from white cabbage mainly in its red color and sweet taste. Its head is somewhat smaller and firmer. It is a typical winter vegetable, but is almost always available fresh and can be stored well. Red cabbage is rich in iron, minerals and anthocyanins (plant pigments).
Oat milk: Oat milk (EU: oat drink) is made from oats and water. Oat milk is suitable as a cow's milk substitute and is easy to prepare yourself (see "Alternative preparation").
Apple syrup: Apple syrup can be made in two different ways. It is obtained by heating concentrated apple juice and then boiling it down. However, it is also possible to make raw apple syrup by not heating it during the thickening process. This way, important enzymes and other heat-sensitive substances are retained.
Tips
Baking crêpes: A crêpe pan is particularly suitable (see "Alternative preparation"). A crêpe spreader and turner make it easier to prepare particularly thin crêpes.
Alternate preparation
Reduce oil: We have deliberately reduced the amount of oil for health reasons. If you use a crêpe pan, you do not need any additional oil to bake the crêpes in the pan. You can also just use linseed oil and leave out the olive oil altogether. We have deliberately specified refined rapeseed oil for the crêpe batter and for baking. Cold-pressed rapeseed oil is not suitable in this case, as cold-pressed oils can only be heated slightly, in the case of cold-pressed rapeseed oil up to a maximum of 120 °C, as otherwise harmful substances are created. See the following link ( cold-pressed rapeseed oil). But even refined rapeseed oil should only be heated to a maximum of 180 °C. Under no circumstances should it start to smoke, although decomposition will begin before that.
Flaxseed meal: You can buy flaxseed meal, or you can grind flaxseed yourself in a coffee grinder. In the case of ground seeds, oxygen-sensitive ingredients (including alpha-linolenic acid) can be present in a reduced form - which is why freshly ground seeds are preferable.
Raw vegetable salad: If you don't have all the ingredients on hand, you can of course prepare the salad with fewer ingredients.
Wheat flour versus spelt flour: Spelt is closely related to wheat and is therefore often called "ancient wheat". Spelt flour is available as type 630, type 812, type 1050 and also as wholemeal flour, which is generally richer and healthier. Differences between spelt and wheat in terms of ingredients are marginal, which is why using wholemeal wheat flour is also an option. Only the silica content of spelt is significantly higher than that of wheat.
Making oat milk: Information on making your own raw vegan oat milk can be found under the "Make Your Own" section in the following link: Oat milk.
