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.
Zucchini Spaghetti with Hemp Pesto and Almond Parmesan is a delicious raw dish that is easy to prepare and a nice alternative to pasta.
Hemp seed oil: Hemp seed oil is high in omega-6 (LA) and omega-3 (ALA) fatty acids and contains them in a good 3-to-1 ratio. Out of these two groups of unsaturated fatty acids, alpha-linolenic acid (ALA, omega-3 fatty acid) and linoleic acid (omega-6 fatty acid) are the most important since they are essential nutrients. Our bodies do not naturally produce them, but they are vital to our health. Thanks to its unique properties and the anti-inflammatory gamma-linolenic acid (GLA) it contains, this nutty tasting oil is increasingly finding use in the cosmetics industry.
The color of the oil is a result of the processing method and levels of naturally occurring substances in the oil, such as carotenoids and plant chlorophyll. Cold-pressed hemp seed oils are usually light yellowish to green, while refined oils have a distinctly dark green color.
Hemp seed oil and raw food: As is the case with other oils, if you want to buy a raw oil, you will need to pay special attention to the quality of the oil. Even cold-pressed oils may be exposed to temperatures of 60 °C (140 °F ). Read the labels carefully and contact the manufacturer if you need additional information.
High fat content: The relatively high fat content of this dish mainly comes from the hemp seed oil, hemp seeds, and almonds. The last two ingredients each have a natural fat content of approximately 50 %. This is a high-energy dish, which according to the author is an especially good choice for athletes.
Tips
Lighter version: If you want to make a lighter version, simply reduce the amount of oil and hemp seeds you use.
Using a blender: If you don’t have a food processor, you can also use a blender. However, you will need to be careful when blending the almonds. If you have a less powerful blender, you may want to soak the almonds in advance or coarsely chop them before blending. As an alternative, you can use ground almonds.
Alternate preparation
Cashews: Cashews may be used in place of the almonds. They are softer than almonds and easier to blend when using an immersion or stick blender.
Salt and pepper: The amounts indicated for salt and pepper are guidelines. Season according to taste.
Oil: If you don’t have hempseed oil, you can also use other types of oil, such as canola oil.
