Raw Vegan Irish Coleslaw with Macadamia Nuts and Orange

The raw vegan Irish coleslaw with macadamia nuts, orange and avocado is, apart from the soaking time, quick and easy to prepare.

Serving Size: The dish is designed for 3 servings and is intended to be used as a starter or side dish. If you want to eat it as a main course, you can use the same amount for a single person.

Nutrient profile: According to GDA guidelines, one portion of this recipe covers three times the average daily requirement of vitamin K and over 1.5 times that of vitamin C. Furthermore, it completely covers the requirement for manganese and vitamin A and 90% of the folic acid requirement. The ratio of omega-6 to omega-3 fatty acids, at 7:1, just barely exceeds the recommended maximum ratio of 5:1.
You can find further information at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

White cabbage: White cabbage is used both as a food and in medicine (e.g. for stomach or digestive problems) and consists of over 90% water. It is also characterized by a high vitamin C content (46 mg/100 g).

Carrots and carotenes: Carrots are popular as a low-calorie raw food and are known primarily for their high carotene content. Carotenes are fat-soluble, secondary plant substances. The best-known representative is so-called beta-carotene, which gives the carotene group its name and is also an important precursor in the body's own production of retinol (vitamin A). For this reason, it is also called pro-vitamin A.

Macadamia nut: The macadamia nut, originally from Australia, is one of the tastiest nuts in the world due to its fine aroma. This is why it is also known as the queen of nuts. It can be eaten raw, cooked or roasted. It has a fine, almond-like taste, but is poisonous to dogs and cats.

Avocado: The avocado has a high fat content and is nicknamed the "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 grey or brownish. Although they do not have a good ratio of LA:ALA (the two essential omega fatty acids) at 15:1, this can easily be compensated for, for example, with walnuts or macadamia nuts.

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.

Accelerate ripening of avocados: To ripen avocados, it is best to place them next to apples (or put them together in a paper bag) and store them at room temperature. The apple emits ethylene gas, which promotes ripening.

Cashews: The authors suggest cashews as an alternative to macadamia nuts. However, these have a poor LA:ALA ratio of 48:1, compared to macadamia nuts, which have a ratio of 6:1.