date syrup for the dressing For 250 ml of date syrup you need 100 g of pitted dates, 170 ml of drinking water and ⅔ of a lemon. Preparation:Put the dates and boiling water in a heat-resistant bowl. Let the dates soak for an hour.Peel and puree ⅔ of a lemon. After soaking, put the dates, water and the pureed lemon in a high-performance blender and puree until smooth.
For this recipe, 1 teaspoon of date syrup is used for 4 servings. You can store the rest of the natural sweetener in a screw-top jar or other airtight container in the refrigerator for 2-3 weeks.
For the dressing Peel the orange. Peel the ginger and grate finely. Peel the garlic and chop finely. Finely chop the spring onion and parsley. Peel the turmeric and grate finely. Puree all dressing ingredients in a mini blender or small food processor until smooth. Set aside.
The author uses white miso paste. For 4 servings, the author adds a piece (0.5 cm) of turmeric or ¼ teaspoon of turmeric powder.
If you don't have a mini blender or small food processor, double the amount of dressing ingredients and prepare it in a larger appliance. Store the second half of the dressing in a screw-top jar for another day.
In this recipe we halved the amount of tahini for health reasons. Motivation (apple symbol) and link to the original recipe can be found directly above the recipe picture.
For the salad Wash and chop the kale. Peel the mango, remove the pit and cut the flesh into 1 cm cubes. Peel the avocado and cut into 1 cm cubes. Put the kale, avocado and mango in a large bowl.
The author uses a ripe Hass avocado and 5 large handfuls of red kale (baby spinach as an alternative) for 4 servings.
Arranging and Serving Roughly chop the walnuts. Pour as much dressing as you like over the salad and mix everything together carefully. Garnish with walnuts and serve.
The original does not contain a walnut topping, but this improves the fatty acid ratio and increases the satiety value.
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.
This mango-avocado-kale salad with walnut and ginger-orange-sesame dressing is healthy, oil-free and can be prepared in a short time.
Preparation time: Please note that the preparation time of 20 minutes does not include the preparation of the date syrup. If you keep to the soaking time, you will need about 70 minutes to prepare the syrup. Without soaking, you can do it in 10 minutes, but this will make the consistency less creamy.
Nutrient profile: According to GDA guidelines, one portion of this recipe covers the average daily requirement of vitamin K. It also covers more than half of the daily requirement of folic acid, vitamin C, the trace element copper and the two essential fatty acids linoleic acid (LA) and alpha-linolenic acid (ALA), which in this version of the recipe are present in the recommended maximum ratio of 5:1. You can find more information in the following article: Vegans often eat unhealthily. Avoidable nutritional errors.
Kale: Kale is a fast-growing and globally widespread type of cabbage that is descended from wild cabbage ( Brassica oleracea L.). This robust winter vegetable is also known in Switzerland as kale and is one of the foods richest in vitamin C.
Turmeric: Turmeric, also known as yellow ginger or turmeric root, comes from South Asia and belongs to the ginger family. Fresh turmeric has a resinous, slightly burning taste; when dried, it tastes milder and slightly bitter. The active ingredient curcumin is currently the subject of medical studies to investigate its anti-cancer and anti-inflammatory effects.
Ginger: The ginger rhizome has an aromatic smell and a sharp, spicy taste, which is due to the substance gingerol, which is said to have anti-carcinogenic and anti-inflammatory effects. The substances borneol and cineol give ginger its digestive, stomach-strengthening, antiemetic, appetite-stimulating and circulation-stimulating properties. The ginger rhizome is used in cooking, in fresh, dried or ground form.
Tahini: Tahini, also known as tahini and sesame butter, is a nutty-flavored paste made from processed sesame seeds. Raw tahini is made from soaked sesame seeds.
Miso: Strictly speaking, miso is not raw food. During the manufacturing process, the soybeans are usually heated to destroy the glycoprotein phasin, which is toxic to humans. When making miso from other legumes or grains, these are also heated at the beginning. However, since the amount of miso used is comparatively small, we have declared this recipe as raw food.
Tips
Preparing avocados at the last minute: It is advisable to cut avocados just before serving, otherwise they will turn brown. The cut causes a break in the affected cell walls, which exposes the substances that escape to the oxidation process. This in turn causes the flesh to turn brown unless preventative measures are taken, such as the use of antioxidants. Preventing browning: Avocados will not turn dark if you moisten them with lemon or lime juice.
Turmeric can stain: If you use fresh turmeric, you should wear gloves when processing it, as turmeric stains extremely strongly. The root can also permanently stain light-colored kitchen utensils yellow.
Alternate preparation
Turmeric powder: Instead of fresh turmeric, you can also use ¼ teaspoon of turmeric powder for 4 servings.
Corinder instead of parsley: The author suggests using fresh coriander as an alternative to parsley. However, please note that this has a completely different and much more intense taste that is not to everyone's taste.
Make your own date syrup: The date syrup used is a natural, liquid sweetener consisting of dates, water and lemon, which you can easily make yourself. The following link takes you to the recipe: Date syrup consisting of dates, water and lemon
