For the insert Wash the amount of cucumbers, tomatoes, sweet peppers and celery specified for the filling. Remove the seeds from the sweet peppers. Cut everything into thin strips.
You will need the same amount of vegetables again to prepare the soup in preparation step 3 (see ingredients "For the soup").
Wash, peel and finely grate the specified amount of beetroot and carrots for the vegetable garnish. Cut the white cabbage into thin strips.
Again, you will need the same amount of vegetables for the soup in step 3.
For the soup Squeeze the juice from the vegetables listed (cucumbers, tomatoes, sweet peppers, celery, beetroot, carrots and garlic) and pour this juice over the filling. Add parsley, lemon juice, olive oil and water.
Depending on the size of a lemon, you get 30-40 ml of lemon juice.
You can halve the oil content or reduce it even further for health reasons.
Seasoning and serving Season with salt and pepper and serve.
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 raw version of the Russian classic borscht, with freshly squeezed beet juice and crunchy cabbage, is refreshing, filling and healthy too.
Borscht: Borscht is a soup traditionally made with beetroot, particularly popular in Eastern and Central Europe. Due to its geographical distribution, it is also referred to as a "borscht belt". This stretches from Poland through Galicia, Romania, the Ukraine, Belarus to the Volga and Don in Russia. The traditional version is usually made with the solid ingredients meat, beetroot and white cabbage and is characterized by a long cooking time at low heat. The version presented here is gently prepared, meatless raw food, which can be prepared and enjoyed in under 30 minutes because there is no cooking time.
Beetroot: Beetroot, also known as rande, belongs to the Amaranthaceae family. The characteristic red color is mainly due to the high concentration of the glycoside betanin from the group of betalains. Due to its high content of vitamin B, potassium, iron and folic acid, beetroot is a healthy vegetable that can be used cooked or raw in salads. People who are prone to the formation of kidney stones, such as Crohn's disease patients, should only eat beetroot in moderation due to its high oxalic acid content.
Carrots and vitamin A: Carrots are one of the low-calorie vegetables. They are particularly rich in carotene, a precursor to vitamin A, which gives them their typical orange color. Vitamin A is important for our eyesight, among other things, but also for the immune system. When preparing carrots, it is helpful to add a little fat to the dish, as this helps our body absorb the fat-soluble carotene better. However, chewing the carrots well has a greater impact than adding oil.
Celery: Celery, also known as celery sticks, is a variety of real celery. It has a mild celery taste but a fresh, juicy and crunchy consistency. Thanks to its high water content, it is one of the lowest-calorie vegetables. Its typical smell is due to essential oils that are found in so-called oil ducts. Celery also contains antioxidant vitamins such as vitamin C or beta-carotene and many polyphenols (secondary plant substances) that slow down or completely prevent oxidation processes.
Tips
Avoid stains: To avoid red-purple stained fingers due to the coloring beetroot juice, it is recommended to wear rubber gloves when peeling beetroot.
Purchasing and storing celery: Fresh celery is pale white to light green in color. Medium-sized specimens are preferable because their fibers are not as pronounced. Fresh celery sticks cannot be bent; they break immediately. You can store fresh celery in the vegetable compartment of your refrigerator. However, according to new studies, celery should be consumed within 5-7 days because after that the effectiveness of its antioxidants decreases.
Freshly squeezed juices: The lemon juice required for this recipe is best freshly squeezed. You can use the leftover juice to flavor tea or water.
Alternate preparation
Herbs for refining: In addition to parsley and dill, you can also use other herbs such as coriander, basil and leek.
