For the rice salad Peel the parsnips and chop them in the food processor with the S-blade until you get parsnip rice.
Peel the pineapple and onion and wash the remaining vegetables. Chop all ingredients very finely and put them in a salad bowl together with the chopped parsnips.
You can also finely grate the cucumber using a kitchen grater.
For the dressing Peel the pineapple, peel the garlic, chop the ginger, squeeze the lemon and use only the juice. Put all the ingredients in the blender and mix until you have a creamy dressing.
The original recipe calls for a piece of ginger, which we estimated to be 2 cm.
Tip from Yvonne Zindler : Add a little more ginger to the dressing, it will enhance the Thai touch.
For 3 portions, we deliberately reduced the amount of cashews from ½ cup (1 handful) to ¼ cup and added ¼ cup of macadamia nuts. Instead of 1 tablespoon of sesame oil, we used 1 teaspoon and an additional ½ tablespoon of linseed oil. For soy sauce, we replaced tamari with the low-salt Genen Shoyu. Motivation (apple symbol) and link to the original recipe can be found directly above the recipe picture.
Finishing the salad Pour the dressing over the salad and mix everything together well. Season with salt if necessary 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.
The healthy Thai-style rice salad with parsnip, pineapple and ginger looks very similar to a regular rice salad.
Vegan cooked food instead of raw food: Since both cashew nuts and soy sauce are used, we have declared this recipe as "Vegan cooked food" (see "Tips" for strict raw food).
Portion size: This dish is suitable as a starter or main course, depending on the portion size. We have set the size for a main course at 3 portions.
New nutrient profile: According to GDA guidelines, one portion covers more than twice the average daily requirement of vitamin C and over 100% of that of manganese and vitamin K. Copper and folic acid are almost completely covered. The ratio of omega-6 to omega-3 fatty acids is 2:1, well below the maximum recommended ratio of 5:1, and we have been able to significantly reduce the salt content. You can find more information at: Vegans often eat unhealthily. Avoidable nutritional errors.
Parsnips: The roots, which are mainly harvested in winter, have a sweet and spicy taste, sometimes even bitter. They taste like carrots and celery and are also similar to parsley root, but milder. Parsnips not only stimulate the appetite, but also have a diuretic effect. Compared to carrots, parsnips contain a much higher content of fiber, potassium, protein and vitamin C.
Pineapple: Ripe pineapple has a fruity, sweet taste with a slightly sour note and is very juicy. Pineapple is also rich in vitamins (especially vitamin C) and contains a variety of minerals and enzymes, such as the protein-splitting enzyme bromelain.
Coriander: Opinions vary widely regarding the taste of coriander. Some people react to its intense, slightly soapy aroma with aversion or even nausea. According to statistics in Switzerland, 15% of all allergy sufferers are sensitive to coriander. In these cases, simply leave this ingredient out. However, it is precisely the coriander ingredient that gives the dish its exotic note. There is no alternative with a similar taste. Flat-leaf parsley, although it looks similar, has a completely different taste.
Ginger: Ginger is aromatic and has a sharp, spicy taste that is due to the pungent compound gingerol, a substance with anti-carcinogenic and anti-inflammatory properties. As a cooking ingredient, ginger root is used in various forms, including fresh, dried and ground.
Macadamia nut: The macadamia nut, originally from Australia, is one of the tastiest nuts in the world due to its fine aroma. The ratio of omega-6 to omega-3 fatty acids is 6:1. Macadamia nuts are poisonous to dogs and cats.
Tips
Yvonne Zindler on ginger:Feel free to add a little more ginger to the dressing, it will enhance the Thai touch.
Strictly speaking, no raw food:
- Cashews: Cashew nuts or cashew kernels have practically always been heated, even if the packaging says "raw cashew kernels", which usually only indicates that the toxic cardol was deactivated using steam rather than a roasting process. We can only assume that the product is raw if the process is explained in detail and checked. You can find more information about this under the relevant ingredient.
- Soy sauce: During the manufacturing process, the soybeans are heated because green beans of all kinds contain the glycoprotein phasin, which is toxic to humans. Heating processes (cooking, roasting, etc.) destroy phasin, making soybeans and products made from them, such as soy sauce, tofu, miso or tempeh, edible for humans. This means that even unpasteurized soy products are no longer actually raw food, but merely cooked food that has been "revived" through fermentation.
Alternate preparation
Save salt by choosing the right soy sauce: In contrast to Tamari soy sauce ( original recipe), Nama Shoyu (Nama = unpasteurized) contains wheat or rice in addition to soybeans, water and sea salt. This gives it a slightly milder taste. The variant we use , Genen Shoyu (Genen = low-salt or reduced salt), is a Shoyu that has a very low salt content (up to 50%). This means that you can enjoy the flavor of soy sauce with moderate consumption and at the same time not exceed the salt levels that are harmful to your health. However, unlike traditional Shoyu, this soy sauce can be pasteurized and contain gluten.
If you don't have Gen Shoyu on hand, you can also use Tamari, although this will significantly increase the salt content.
Optimize the ratio of omega-6 to omega-3 fatty acids: In this health-optimized recipe, we were able to significantly improve the ratio of omega-6 to omega-3 fatty acids by replacing certain ingredients. The macadamia nuts we added have a much better fatty acid ratio of 6:1 than cashews (48:1). Sesame oil has a very poor ratio of omega-6 to omega-3 fatty acids at 138:1, while the linseed oil we chose has an optimal ratio of 1:4.
