Raw vegan, sweet and spicy kale salad with beetroot

The raw vegan, sweet and spicy kale salad with beetroot and pomegranate seeds is served with orange and turmeric dressing. Depending on the portion size, it can also be used as a starter or side dish.

Nutrient profile: This recipe has an extremely high proportion of vitamin K, which plays an important role in blood clotting and bone metabolism. Furthermore, according to GDA guidelines, one portion of this recipe covers more than twice the average daily requirement of copper and folic acid and over 100% of that of vitamin E, vitamin C, tryptophan and manganese. The ratio of omega-6 to omega-3 fatty acids is 17:1, which is significantly higher than the recommended maximum ratio of 5:1, due to the sunflower seeds.

Health: For health reasons, we have created an alternative recipe with variations in the ingredients. Please read the link behind this motivation: Vegans often eat unhealthily. Avoidable nutritional errors.

Kale: This hearty winter vegetable has one of the highest vitamin C contents of all types of cabbage. Moreover, kale, especially when eaten raw, provides a wide variety of nutrients, including many vitamins, fiber and plant compounds.

Beetroot: The characteristic red color of beetroot is mainly due to the high concentration of the glycoside betanin from the group of betalains. Beetroot is a healthy vegetable due to its high folic acid content, among other things, and can be eaten cooked or raw.

Sunflower seeds: Sunflower seeds contain a lot of vitamin E and over 90% unsaturated fatty acids. However, only omega-6 fatty acids are very well represented among these.

Orange: The orange is a cross between a grapefruit ( Citrus maxima) and a mandarin ( Citrus reticulata). Oranges are a popular ingredient in many dishes, and not just because of their high vitamin C content. They can be used raw, cooked or just their juice in preparations.

Turmeric: Turmeric originally comes from South Asia and belongs to the ginger family (Zingiberaceae). Fresh turmeric has a peppery, slightly spicy taste. When dried, it tastes milder and slightly bitter.

Beetroot: People who are prone to the formation of kidney stones, such as Crohn's disease patients, should only consume beetroot in moderation due to its high oxalic acid content.

Storing turmeric: Turmeric is best stored in a dark place, otherwise you can expect a loss in color and taste.

Simply deseed pomegranates: The seeds of Pomegranates are very rich in nutrients. They are rich in vitamins K and C, phenols, folic acid and potassium, among other things. If you open the pomegranates and remove the seeds by hand in a bowl filled with water, the whitish septum will float on the surface of the water while the seeds sink to the bottom of the bowl. This makes it easy to separate the bitter skin from the juicy seeds. There are also YouTube videos that provide tips on handling pomegranates and that visualize the process described above.