soaking (for the filling) Soak the cashews for at least 2 hours. Then drain, rinse and set aside.
For the dough Grind buckwheat and almonds into flour. Add yeast flakes and psyllium husks and put in the food processor with the S-blade. Peel the onion and chop it up as well as the dried figs and add it.
The author uses a small red onion.
The original recipe calls for 1 teaspoon of salt. For more information on the reasons for the changes, please see the alternative preparation.
If you don't have almond butter, you can process a heaped tablespoon of almonds in a coffee grinder.
Mix everything into a fine dough until a ball forms in the food processor.
Line a tart tin with a removable base with baking paper. Alternatively, use a springform tin. Pour the dough into it, spread it out evenly and press it down firmly, pulling up the edges to fit the tin.
Be careful, the dough is sticky - it works best with wet hands.
Place in the dehydrator and dry at 42 °C until the filling is ready.
For the filling Squeeze out the sauerkraut and put it in the food processor with the S-blade. Peel and quarter the onion, add it and chop both roughly. Grate half the apple, mix everything together and put to one side.
Put the cashews prepared in step 1 into the blender. Peel the zucchini, chop roughly and add. Add the remaining ingredients except the linseed oil and psyllium husks and blend everything until smooth.
The author uses 1 teaspoon of smoked salt instead of a pinch of table salt and coconut oil instead of flaxseed oil. Again, you can find information about the reasons for the changes in "Alternative Preparation".
Briefly mix in the linseed oil and psyllium husks. Add everything to the sauerkraut and mix well. Then season with pepper.
Finishing the onion cake Pour the filling onto the base and smooth it out. Place in the dehydrator and dry for 2-3 hours at 42 °C.
Ute Ludwig: If possible, take the onion cake out of the tin beforehand. This will make it crispy on all sides.
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 onion cake with buckwheat and sauerkraut is dried instead of baked, which preserves the probiotics. Lamb's lettuce is a good side dish.
Quantity: The specified quantity for 6 portions is sufficient for a 24 cm tart tin.
Nutrient profile: According to GDA guidelines, one portion of this recipe covers more than 100% of the average daily requirement of copper. It also covers about 60% of the daily requirement of magnesium and vitamin B1. The ratio of omega-6 to omega-3 fatty acids is 4:1, which is below the recommended maximum ratio of 5:1.
Buckwheat: Buckwheat is a pseudocereal. These are grains from plant species that do not belong to the grass family, i.e. to the true cereals (Poaceae). The seeds are usually very rich in starch, protein, minerals and fat. All pseudocereals are gluten-free!
Sauerkraut: Sauerkraut is white or pointed cabbage preserved with the help of lactic acid bacteria. The production of sauerkraut dates back to the 7th century. Today, sauerkraut is considered a typical German dish worldwide. To increase its shelf life, sauerkraut is often heated or processed with additives, which means that valuable ingredients are lost. Therefore, make sure to buy raw, unpasteurized sauerkraut. In addition to lactic acid, raw sauerkraut contains many vitamins and minerals. In contrast to pasteurized sauerkraut, however, raw sauerkraut has a limited shelf life and must be stored in a cool place.
Caraway: Caraway is rich in essential oils. Due to its ability to stimulate the activity of the digestive glands and to counteract flatulence, caraway is a classic spice in difficult-to-digest foods, such as cabbage dishes.
Cashew nuts and raw food: Cashew nuts, also called cashew kernels or simply cashews, are inedible raw because they contain the toxic oil cardol. Cashew nuts sold in stores are therefore either pre-treated with steam or roasted to deactivate the cardol. They are therefore not raw in the true sense of the word. If it says "raw cashew kernels" on the packaging, this usually only indicates that the deactivation of the toxic cardol was done with steam rather than through a roasting process. We can only assume that the food is raw if the process is explained in detail and checked.
Properties of psyllium husks: These plant-based swelling agents are good as a binding agent and also create a better consistency. If necessary, you can use chia seeds, but these do not quite produce the desired result. In addition, their high-fiber composition and swelling capacity are good for stimulating the intestinal muscles and can also help to relieve constipation. For this reason, psyllium husks are also used as a natural laxative.
Tips
Dried fruit is often sulphurised: Treating dried fruit with sulphur dioxide has two advantages for large-scale industrial producers: firstly, the sulphur coating helps prevent rotting, as it inhibits the metabolism of many microorganisms and thus improves the shelf life of the product; secondly, it preserves the colour of the fruit. The latter is achieved, among other things, by sulphur's ability to inhibit oxidation-promoting enzymes. Although this makes the fruit more visually attractive for many customers, we generally advise against sulphurised dried fruit. There are several reasons for this: the preservation process destroys some vitamins, such as folic acid, and sulphur can also have health consequences for asthmatics and allergy sufferers.
Are sulphurised fruits still raw food? Sulphur was used in ancient times for preservation and today it is still a big topic in the sale of dried fruit and in wine production. Due to its reducing properties, sulphur protects treated products from oxidation induced by oxygen. But it also inhibits oxidising enzymes in the fruit. This means that some of the enzymes mentioned are denatured after sulphurisation, which means that the product can no longer be considered raw food in a very strict sense. But how exactly you evaluate this is up to you.
Reduce sulphur: Since, depending on legal regulations, ingredients present in small quantities do not require a separate declaration, for example added sulphur under 10 mg/kg of dried fruit, you can wash the dried fruit under hot water if in doubt. This will remove at least some of the added sulphur.
No food processor: If you don't have a food processor to hand, you can also prepare the mixture using a mixer and by hand (kneading).
Alternate preparation
Make your own sauerkraut: A recipe for making your own sauerkraut can be found at the following link: Ingredient Sauerkraut (Section: "Making your own sauerkraut")
Reduce salt : 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 depending on individual habits, it is best for you to decide for yourself.
Healthy oils: The oil used in the original recipeCoconut oil consists mainly of saturated fatty acids. The triglyceride content with unsaturated fatty acid residues is extremely low. However, the unsaturated, essential omega-6 (LA) and omega-3 fatty acids (ALA) are particularly important. Linseed oil (linseed oil), cold-pressed from ripe linseeds, is a good source of omega-3 fatty acids. Fresh cold-pressed linseed oil has a slightly distinctive taste, tastes slightly nutty and hay-like and has a golden yellow color. Linseed oil is sensitive to oxidation and can only be stored for a very short time. With an LA: ALA ratio of 1:4, linseed oil has a very balanced composition, which helps to stay below the desired maximum value of 5:1. We recommend using healthy oils in general. You can find further information at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
