Kale salad with fennel, orange and walnuts

The kale salad with fennel, orange and walnuts is rich in vitamins and fiber. Can also be eaten raw, see "Alternative preparation".

Nutrient profile: According to GDA guidelines, one portion of this recipe covers far more than the average daily requirement of vitamin K, copper, vitamin C, folic acid and the essential fatty acids. The ratio of omega-6 to omega-3 fatty acids is 5:1, which is within the recommended maximum ratio of 5:1.

Kale: Kale is a fast-growing and globally widespread type of cabbage that, like cauliflower, is descended from wild cabbage. This robust winter vegetable is also known in Switzerland as kale and is one of the foods richest in vitamin C. In addition to many vitamins, kale also contains fiber and secondary plant substances. The nutrients are best when eaten raw, as is the case here. Massaging the kale ensures the desired consistency.

Fennel: Bulb and seeds of the fennel plant native to the Mediterranean and Asia Minor are used as ingredients in both raw and cooked dishes. The white to light green bulb is layered, similar to an onion, and has an intense aroma, which it owes to its high content of essential oils. The essential oils are also responsible for the health properties. Fennel supports digestion, is said to be anti-inflammatory and strengthens the stomach. The green stems of the bulb are covered with dill-like fennel greens, which can also be eaten.

Walnuts: In Central Europe, the common walnut ( Juglans regia) is particularly important. Of all known nuts, the walnut has the highest proportion of alpha-linolenic acid (ALA). It also has health benefits thanks to its high levels of tocopherols (forms of vitamin E) and many macro and trace elements.

Tahini: The nutty-tasting sesame butter known as tahini is made from sesame seeds processed into a kind of paste. It is also available in raw form, where the sesame seeds are placed in water without being roasted, and in the commercially available roasted form.

Reduce tahini: Since tahini has a very high proportion of omega-6 fatty acids and therefore a poor ratio of omega-6 to omega-3 fatty acids, you can significantly reduce the content of omega-6 fatty acids by using a slightly smaller amount. Please read the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Recipe as raw food: Due to the roasting of the walnuts, the dish cannot be described as raw. However, you can simply omit the roasting. If you use tahini in raw food form, you will get a raw food dish.