Vegetable juice with carrots, celery, miso and pepper
vegan
Ingredients (for serving, )
| For the vegetable juice | |
|---|---|
| 7 ⅓ oz | Carrots (carrots), raw (organic?) |
| 2 ½ oz | Celery (bleached celery), raw (organic?) |
| 5 ¾ oz | Tomatoes, raw (organic?) |
| 4 ⅓ oz | Zucchini, raw, (organic?) |
| For the miso paste | |
| 3 tbsp | Drinking water, raw (organic?) (0.61 oz) |
| ½ tbsp | Miso (soybean paste) (0.30 oz) |
| 1 dash | Black pepper (organic?, raw?) (0.00 oz) |
Equipment
- juicer
Type of preparation
- food preparation without heating
- juice
Preparation
For the vegetable juice
Scrub the carrots vigorously. Separate the celery sticks and rinse them. Wash the tomatoes and zucchini as well. Place everything on a plate.Process the individual vegetables with a juicer and collect the juice.
It is recommended to put the soft tomatoes into the juicer together with something harder, such as carrots.
For the miso paste
Mix the miso paste in a small amount of warm water until it dissolves. Add pepper.Add dissolved miso to the vegetable juice and stir. Pour into a glass and enjoy.
A basil leaf, for example, is a suitable decoration.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 161 kcal | 8.1% |
| Fat/Lipids | 1.8 g | 2.6% |
| Saturated Fats | 0.34 g | 1.7% |
| Carbohydrates (inc.dietary fiber) | 34 g | 12.5% |
| Sugars | 18 g | 20.5% |
| Fiber | 10 g | 41.8% |
| Protein/Albumin | 6.4 g | 12.8% |
| Cooking Salt (Na:529.7 mg) | 1'345 mg | 56.1% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin A, as RAE | 1'769 µg | 221.0% |
| Vit | Vitamin K | 68 µg | 91.0% |
| Elem | Potassium, K | 1'557 mg | 78.0% |
| Vit | Vitamin C (ascorbic acid) | 59 mg | 73.0% |
| Sodium, Na | 530 mg | 66.0% | |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 119 µg | 60.0% |
| Prot | Threonine (Thr, T) | 0.52 g | 56.0% |
| Vit | Vitamin B6 (pyridoxine) | 0.68 mg | 48.0% |
| Min | Manganese, Mn | 0.85 mg | 43.0% |
| Vit | Biotin (ex vitamin B7, H) | 17 µg | 34.0% |
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.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Linoleic acid; LA; 18:2 omega-6 | 0.67 g | 7.0% |
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.12 g | 6.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Threonine (Thr, T) | 0.52 g | 56.0% |
| Tryptophan (Trp, W) | 0.07 g | 27.0% |
| Isoleucine (Ile, I) | 0.30 g | 24.0% |
| Lysine (Lys, K) | 0.39 g | 21.0% |
| Valine (Val, V) | 0.30 g | 19.0% |
| Leucine (Leu, L) | 0.42 g | 18.0% |
| Phenylalanine (Phe, F) | 0.28 g | 18.0% |
| Methionine (Met, M) | 0.09 g | 9.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin A, as RAE | 1'769 µg | 221.0% |
| Vitamin K | 68 µg | 91.0% |
| Vitamin C (ascorbic acid) | 59 mg | 73.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 119 µg | 60.0% |
| Vitamin B6 (pyridoxine) | 0.68 mg | 48.0% |
| Biotin (ex vitamin B7, H) | 17 µg | 34.0% |
| Thiamine (vitamin B1) | 0.27 mg | 25.0% |
| Niacin (née vitamin B3) | 3.8 mg | 24.0% |
| Riboflavin (vitamin B2) | 0.32 mg | 23.0% |
| Vitamin E, as a-TEs | 2.6 mg | 21.0% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 19.0% |
| Vitamin B12 (Cobalamin) | 0.01 µg | < 0.1% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 1'557 mg | 78.0% |
| Sodium, Na | 530 mg | 66.0% |
| Phosphorus, P | 187 mg | 27.0% |
| Magnesium, Mg | 76 mg | 20.0% |
| Calcium, Ca | 136 mg | 17.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 0.85 mg | 43.0% |
| Copper, Cu | 0.32 mg | 32.0% |
| Zinc, Zn | 1.5 mg | 15.0% |
| Iron, Fe | 1.9 mg | 13.0% |
| Iod, I (Jod, J) | 8.1 µg | 5.0% |
| Selenium, Se | 1.3 µg | 2.0% |
| Fluorine, F | 25 µg | 1.0% |
The vegetable juice with carrots, celery, miso and pepper is a very tasty way to drink vegetables. The miso gives it a nice flavor.
We do not consider miso to be a raw food. During the manufacturing process, the soybeans are usually heated, as green beans of all kinds contain the glycoprotein phasin, which is toxic to humans. Phasin impairs the absorption of nutrients in the intestine, has a hemagglutinating effect (causes red blood cells to clump together) and can also destroy the intestinal villi in high doses. Heating processes (cooking, roasting, etc.) destroy phasin and thus make soybeans and products made from them, such as 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.
You will understand that we present the recipe described as raw food in the book as vegan cooked food.
Fermentation: Miso, but also tofu, sauerkraut and other foods are fermented. This leads to a change in taste and also extends their shelf life or storage conditions. Raw fermented products are good for your health. without any pasteurization, but extremely beneficial - in addition to a variety of enzymes and vitamins, they contain particularly useful lactic acid bacteria. These have a positive effect on the intestinal flora.
Vitamin B12 Misconception: It is a widespread Misconception that fermented products are a source of vitamin B12 The lactic acid fermented foods, such as sauerkraut or tempeh, contain small amounts of what are primarily inactive vitamin B12 "analogues". Although they do have biochemical similarities, the human organism is unable to use them! (Read more about vitamin B12 in this blog post.)
Buying Miso: You can buy Miso in organic shops and health food stores. The Miso that is available in Asian shops or conventional supermarkets is usually pasteurized and of inferior quality. These products are not made using traditional methods, but rather using fast industrial processes.
Vegetable variation and tomatoes: You can vary the vegetables. Cherry tomatoes are particularly suitable or small Roma tomatoes for this juice.
