preparations Place cashews in a bowl of cold water for 2 hours.
Optional: To adjust the cooking time of the rice pudding To reduce the heat, you can soak the rice in plenty of cold water for about 8 hours beforehand. Or you can cook it a little longer and stir it.
While you soak the cashews, you can continue preparing the rice pudding. This is possible with both soaked and unsoaked rice.
For the "rice pudding" In the meantime, rinse the (soaked) rice and put it in a small pot. Add coconut milk, water, vanilla pod and salt and bring to the boil briefly.
The authors use vanilla salt, which we replaced with table salt. A recipe for vanilla salt can be found on page 90 of the same book.
Simmer on low heat for 35-45 minutes until the rice is cooked and creamy. If the liquid evaporates too quickly, just add a little coconut milk or water.
If you have not soaked the rice, the cooking time will be longer.
For thecashew cream Drain the water from the cashews. Put the cashews, agave syrup and salt in a blender or use a hand blender to chop them as well as possible.
The authors use vanilla salt, which we replaced with table salt.
In addition, the original recipe uses the same amount of grain sugar instead of agave syrup.
Now add the almond milk little by little and puree until creamy. Grate the lime peel. Finally, stir in the lime zest. The cashew cream should have the consistency of yogurt.
Arranging and Serving Dice the papayas. Serve the finished rice while still warm with some cashew cream and diced papaya.
Even better: let everything cool down and pre-portion it for the next morning.
Serve as a "boat" : Alternatively, you can cut the papaya in half, remove the black seeds with a spoon and peel the two papaya halves (boats). Then fill the papayas with "rice pudding", add some cashew cream as a topping (see recipe picture) and serve.
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.
For the vegan rice pudding boat with cashew cream, you need vanilla, coconut and almond milk, (black) rice and a fresh papaya.
Nutritional profile: One portion of this recipe covers the average daily requirement of copper according to GDA guidelines. In addition, you get more than ¾ of the recommended daily requirement of folate and manganese.
Cashews (or cashew nuts): Cashews are one of the foods that have an extremely high proportion of the proteinogenic amino acid tryptophan in relation to their weight. Tryptophan is also a necessary nutrient for the generation of the neurotransmitter serotonin. Cashews contain many minerals, such as magnesium, which strengthens bones, and iron, which is an important component of hemoglobin and thus of red blood cells. Since vitamin C promotes the absorption of iron, the orange juice containing ascorbic acid in this recipe is a successful addition, and not just in terms of taste. Cashew nuts are not actually available raw in stores. Their shells contain a toxic oil (cardol), which must first be deactivated by roasting or heating. Only if the process is shown in detail and controlled can you assume that the food is raw.
Coconut milk is not coconut water: Coconut milk is made by pureeing the flesh of a coconut with water and then squeezing the mixture through a cloth. The result is a milky liquid with a fat content of around 15 to 25%. If the remaining fibrous mass is extracted again with boiling water and squeezed out, a thinner coconut milk is produced. This coconut milk should not be confused with coconut water. Coconut water appears next to the flesh when a coconut is opened. Coconut milk is available commercially as an industrial product.
Papaya: A papaya consists of over 85 percent water and is therefore extremely low in calories. Papayas are known for their protein-splitting enzymes, especially papain. Papain is said to promote digestion and has a mild laxative effect. It is therefore used in ready-made preparations for digestive problems that are associated with reduced protein digestibility. In contrast to the enzyme pepsin produced by humans, which requires an acidic stomach environment for activation, papain is also active in alkaline conditions. Due to its mode of action, it is also used in powder form as a meat tenderizer. Papayas also have a high vitamin C content. According to the European RDA (Recommended Dietary Allowance), 100 grams covers ¾ of the vitamin C requirement, although individual needs should not be ignored.
Vanilla pod: The most important type for the production of commercial vanilla pods is the climbing plant known as spice vanilla (true vanilla). It is sold under the names Bourbon vanilla, Mexican vanilla and Tahitian vanilla. A good quality pod is characterized by fine, white crystals on the surface. You should also make sure that it is flexible. Strictly speaking, however, the pods themselves are not raw food. The reason for this is the complex processing process in which the pods are blanched before the fermentation process that gives them their aroma. This prevents the ripening process, which would otherwise interfere with the further processing steps.
Tips
Black rice: The authors use black rice for the rice pudding instead of white short grain rice. Black rice is a medium-grain whole grain rice from China that has also been grown in Italy for some time. When cooked, it has a dark purple color and a soft consistency. Its taste is slightly nutty.
Alternate preparation
You can easily preparealmond milk yourself according to our recipe: Raw almond milk.
