Fruity Kamut salad with arugula and strawberries

The fruity Kamut salad with rocket, avocado and strawberries is rich in fiber, selenium and many important vitamins.

Nutrient profile: According to GDA guidelines, one portion of this high-fiber dish covers well over 100% of the average daily requirement of manganese, selenium and vitamin K. Copper, vitamin C and folic acid are covered by over 70%. The dish is also rich in essential amino acids.
However, the cooking process causes some of the heat-sensitive ingredients such as selenium, vitamin K and folic acid to be lost, which slightly reduces the amount per serving. The ratio of omega-6 to omega-3 fatty acids is 4:1, below the maximum recommended ratio of 5:1.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Kamut: Kamut or Khorasan wheat is an old type of grain. It is a relative of today's wheat, not as overbred and mostly organic. The individual grain of this ancient wheat variety is about twice as large as the normal wheat grain and is more yellow.

Walnuts and fat content: The largest portion of fat in this recipe comes from the high-calorie walnuts.
The real walnut, also called tree nut, has the highest proportion of linolenic acid (an omega-3 fatty acid that is good for the heart) of all nuts. It also has health benefits thanks to tocopherols (forms of vitamin E) and many macro and trace elements.

Avocado: The avocado has a high fat content and is nicknamed "butter fruit" because of the consistency of the flesh. The avocado has the highest fat content of all known fruits and vegetables and is rich in unsaturated fatty acids and potassium. The flesh of the avocado is best eaten raw, as long as it has not turned gray or brown.

Arugula: Arugula, a popular type of salad, is the name given to various plant species from the cruciferous family. Rocket has a high content of mustard oils, which determine its spicy, aromatic and bitter taste. The young leaves are preferably used in salads, while older leaves taste very intense, almost spicy. Therefore, they are more suitable for seasoning like herbs. If you harvest the leaves after they have flowered, they usually taste relatively bitter.

Reduce salt and oil : We have deliberately reduced the amount of salt. The aim is to keep the salt content as low as possible without compromising on taste. Since salt requirements vary from person to person, it is best for you to decide for yourself. We have left out oil altogether. We would like to recommend the book " Salt, Sugar, Fat " as an interesting read on this topic.

Buying avocados: The avocados available in stores are usually still hard. But you can buy them without worrying, as they ripen afterward. If the skin gives way slightly when pressed, the fruit is safe to eat. If the fruit is ripe, the base of the avocado can also be removed by hand without difficulty. You should avoid dark spots on the skin, as these are often signs of pressure marks, which also lead to brownish discoloration inside the avocado.

Prevent avocados from turning brown: The flesh of the avocado oxidizes to a dark color as soon as it is exposed to air. You can prevent this by adding lemon or lime juice immediately after cutting. The juice contained in these citrus fruits contains ascorbic acid, which acts as an antioxidant that prevents the flesh from turning brown.

Make your own broth / stock: If you want to make your own vegetable broth or stock, you will find suitable recipes below:
- Instant vegetable broth with carrots, celery and leek
- Vegan vegetable stock with celery, leek, fennel
- Organic mushroom vegetable broth with carrots and celery