For the salad Wash the kale, remove the stalk and chop finely. Peel the beetroot and cut into small cubes. Remove the pomegranate seeds from the pomegranate. Roughly chop the walnuts.
The original recipe contains 100 g of sunflower seeds, which we have reduced to 50 g. Walnuts are not included at all. Motivation (apple symbol) and link to the original recipe can be found directly above the recipe picture.
The easiest way to deseed pomegranates is in a bowl filled with water, see "Tips".
Place kale, pomegranate seeds and beetroot in a large bowl with roughly chopped walnuts and sunflower seeds and mix.
For the sauce Squeeze the orange(s). Put the juice in a blender with the other ingredients for the dressing and process into a sauce.
Arranging and Serving Pour the sauce over the salad and garnish with nuts or seeds as desired.
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 healthy raw vegan, sweet and spicy kale salad with beetroot and pomegranate seeds is served with orange and turmeric dressing. Depending on the portion size, it can also be used as a starter or side dish.
New nutrient profile: This recipe has an extremely high proportion of vitamin K, which plays an important role in blood clotting and bone metabolism. Furthermore, according to GDA guidelines, one portion of this recipe covers more than twice the average daily requirement of copper and well over 100% of that of folic acid, manganese, vitamin C and alpha-linolenic acid (omega-3 fatty acid ). With our changes, we were able to increase the ratio of omega-6 to omega-3 fatty acids from 17:1 to 5:1, which means that it no longer exceeds the recommended maximum ratio. You can find more information behind this motivation at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
Kale: This hearty winter vegetable has one of the highest vitamin C contents of all types of cabbage. Moreover, kale, especially when eaten raw, provides a wide variety of nutrients, including many vitamins, fiber and plant compounds.
Beetroot: The characteristic red color of beetroot is mainly due to the high concentration of the glycoside betanin from the group of betalains. Beetroot is a healthy vegetable due to its high folic acid content, among other things, and can be eaten cooked or raw.
Sunflower seeds: Sunflower seeds contain a lot of vitamin E and over 90% unsaturated fatty acids. However, omega-6 fatty acids are very well represented among the unsaturated fatty acids, whereas omega-3 fatty acids are only present in trace amounts.
Walnut and fat content: The real walnut, also called tree nut, has the highest proportion of linolenic acid (an omega-3 fatty acid that is good for the heart) of all nuts. It also has health benefits thanks to tocopherols (forms of vitamin E) and many macro and trace elements.
Turmeric: Turmeric originally comes from South Asia and belongs to the ginger family (Zingiberaceae). Fresh turmeric has a peppery, slightly spicy taste. When dried, it tastes milder and slightly bitter.
Tips
Beetroot: People who are prone to the formation of kidney stones, such as Crohn's disease patients, should only consume beetroot in moderation due to its high oxalic acid content.
Storing turmeric: Turmeric is best stored in a dark place, otherwise you can expect a loss in color and taste.
Simply deseed pomegranates: The seeds ofPomegranates are very rich in nutrients. They are rich in vitamins K and C, phenols, folic acid and potassium, among other things. If you open the pomegranates and remove the seeds by hand in a bowl filled with water, the whitish septum will float on the surface of the water while the seeds sink to the bottom of the bowl. This makes it easy to separate the bitter skin from the juicy seeds. There are also YouTube videos that provide tips on handling pomegranates and that visualize the process described above.
