Sweet raw vegan blueberry cake with walnuts, chia seeds

The sweet raw vegan blueberry cake with walnuts, chia seeds and dates contains lots of healthy omega-3 fatty acids. It is also easy to prepare.

Optimal springform pan size: A springform pan with a diameter of approx. 20 cm (Ø) is best for this cake.

Preparation time: The optional soaking time for walnuts is not included in the preparation time.

Nutrient profile: According to GDA guidelines, one portion of the cake covers the average daily requirement of omega-3 fatty acids and almost 50% of that of manganese. The ratio of omega-6 to omega-3 fatty acids is 4:1, which is below the recommended maximum ratio of 5:1.

Walnut: The real walnut, also called tree nut, has the highest proportion of linolenic acid (an omega-3 fatty acid that is healthy for the heart) of all nuts. They are also rich in vitamin E, zinc (an important trace element for the liver and hair, among other things) and potassium (for the heart muscle, among other things).

Blueberries or cultivated blueberries: According to scientific studies, blueberries have one of the highest antioxidant potentials of all fruits. The Oxygen Radical Absorbance Capacity (ORAC) is 25 µmol Trolox equivalents per gram of fresh weight. This is a measure of the ability of a food to neutralize free radicals. The higher the value, the more antioxidant the food has.

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 amino acid tryptophan to convert it into the neurotransmitter serotonin. The latter is generally considered to be a mood enhancer by conveying feelings of calm and inner satisfaction. Incidentally, around 95% of our serotonin content is stored in the gastrointestinal tract!

Dates: The date fruit with its honey-like sweet taste is actually a berry fruit. It is rich in vitamin B₆ and the minerals copper and potassium. It also contains more fiber than conventional wholemeal bread. We have reduced the amount of dates by about half to reduce the sugar content. You can find further information at the following link: Vegans often eat unhealthily. Avoidable nutritional errors

Wash blueberries well: Blueberries you have picked yourself should be washed well before eating them raw and, if in doubt, cooked. This is important because, depending on the area, the risk of fox tapeworm infections cannot be ruled out.

Utilize the potential of chia seeds: Our body can benefit from the effects of many ingredients, especially by consuming ground seeds, since the seeds in unground form would mainly only provide fiber. Omega-3 fatty acids in particular should be given greater importance in our raw vegan diet.

Instead of fresh blueberries and raspberries, you can also use frozen berries. However, you must defrost them first.