Raw vegan spinach wrap with avocado and chia seeds

The raw vegan spinach wrap with avocado and chia seeds can be filled with salad and vegetables as desired (filling not listed)

Serving size: The recipe listed includes the wrap including avocado. The other filling is not listed in the ingredients.

Nutrient profile: According to GDA guidelines, one portion of this dish covers more than twice the average daily requirement of vitamin K and omega-3 fatty acids. It also contains over 50% of the daily requirement of folic acid, manganese and tryptophan. The omega-6 and omega-3 fatty acids are in a very good ratio of 1:2 and thus far below the recommended maximum ratio of 5:1.

Spinach: Spinach (vegetable spinach) is rich in vitamins and minerals. Despite its high oxalic acid content, even raw spinach is healthy in reasonable amounts. Spinach contains a lot of vitamin K and folic acid, but also pro-vitamin A and vitamin C. Spinach contains iron, but not in as high quantities as originally thought. However, even after the correction to 2.71 mg/100 g, spinach still contains more iron than almost any other vegetable. 500 g practically cover the daily iron requirement.

Chia seeds: Chia seeds, which come from Mexico, are particularly characterized by their high content of calcium, iron, soluble fiber and omega-3 fatty acids. The iron content is about twice as high as in grains. Furthermore, the human organism can use the proportion of the amino acid tryptophan to convert it into the neurotransmitter serotonin via the enzymes tryptophan hydroxylase (TPH) and aromatic L-amino acid decarboxylase (AADC). The latter is generally considered to be a mood enhancer by conveying feelings of calm and inner satisfaction.

Avocado: Raw avocado is enjoyed primarily in the form of homemade dips or as an oil substitute in salads if you want to practice "clean eating", i.e. natural, raw vegan food or natural food instead of processed food. Raw avocados are very helpful here, even if they do not have a good LA:ALA ratio (the two essential fatty acids) of 15:1. See the table for raw avocados, but this can be balanced out with chia seeds, for example. See also pea muesli.

Recommended consumption of spinach: You should not store raw or cooked spinach at room temperature for long periods (around a week). Spinach contains a lot of nitrate, which bacteria convert into harmful nitrite. This can cause problems, especially in children, as it impairs the transport of oxygen in the body and the effects depend on both the amount consumed and body weight. Furthermore, the presence of certain amino acids can convert existing nitrites into carcinogenic nitrosamines when heated at the same time.

Storage of chia seeds: Chia seeds can be stored for up to 5 years and are therefore much more storable than, for example, flax seeds. Optimal storage conditions are achieved by using a good seal (e.g. screw-top jar) and storing in a dark, cool (but not damp) place.

Use the potential of chia seeds: Our body can benefit from the effects of many ingredients, especially by eating ground seeds, as the seeds in unground form are mainly used as fiber. Omega-3 fatty acids in particular should be given greater importance in our diet. Please read the link behind this motivation: Vegans often eat unhealthily. Avoidable nutritional errors.

Filling: As a filling, you can use avocado as well as various vegetables and herbs, such as carrots, lettuce, onions, cucumbers and tomatoes. If necessary, you can season lightly with pepper and salt. However, we recommend keeping the salt content as low as possible. Read the book review by Michael Moss Salt Sugar Fat.