Prepare the salad Peel the green papaya and then cut thin strips with a vegetable peeler. Cut these into thin strips with a knife and set aside.
Peel the garlic. Crush the chili and garlic in a mortar to form a paste. Add the agave syrup and continue to crush until it has completely dissolved. Add the macadamia nuts and crush them with the mortar as well.
The original recipe uses palm sugar instead of agave syrup and roasted peanuts instead of macadamia nuts. Other alternatives aredate syrupand, if regionally preferred (EU), then sugar beet syrup orapple syrup.
Motivation (apple symbol) and link to the original recipe can be found directly above the recipe picture.
Cut the asparagus beans into 2.5 cm long pieces. Halve the tomatoes. Put the asparagus beans in the mortar and crush. Add the tomatoes and crush until the juice comes out.
Green beans: In the original recipe, green beans are used instead of snake beans or asparagus beans. We made this change because snake beans are usually used in Thai recipes and they are also easier to digest raw. However, if you don't have snake beans, you can always use green beans in the same amount for the preparation.
Next, add the green papaya and crush it as well.
If the mortar is too small, you can take out some of it and crush it one by one.
Add salt and lime juice and mix everything together. Peel the mango, remove the seeds and cut into thin strips.
Arrange and serve Serve in bowls or on a plate and garnish with mango and fresh coriander.
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.
Fresh Vegan Kitchen Pavilion Books Company Ltd, David Bailey Raw recipes 43 (4), Cooked recipes 76 (4) Additional photos (10)
Ordering
"Fresh Vegan Kitchen — Delicious Recipes for the Vegan and Raw Kitchen"
offers a large selection of Asian-inspired vegan and raw vegan recipes.
OverviewThe Fresh Vegan Kitchenby David and Charlotte Bailey is a cookbook that can provide even the most experienced vegan chef with new ideas — this is thanks to the large variety of creative, Asian-inspired recipes it contains. However, many of the recipes are actually not that healthy as they often call for large amounts of oil and fat and sometimes include a less than desirable choice of ingredients. In this aspect, the cookbook unfortunately does not differ from the majority of other vegan cookbooks on the market. But by slightly modifying the recipes, you can conjure up dishes that are not only tasty, but also healthy.
Critical book reviews Since August 2018, we have been addressing the use of ingredients that aren’t particularly healthy. Although we don’t change recipes that contain such ingredients, we do provide alternative healthier versions of these.
Overall impressionThe Fresh Vegan Kitchen — Delicious Recipes for the Vegan and Raw Kitchen by David and Charlotte Bailey includes a diverse selection of vegan and raw vegan dishes. David and Charlotte Bailey define raw food as food that has been heated at a maximum temperature of 46 °C. They point out that some of the recipes listed as raw in their cookbook do contain smaller amounts of non-raw ingredients. Their goal is to make the most of the wide variety of vegan ingredients available, rather than simply leaving out ingredients. This is why their recipes are mainly influenced by dishes from Asian countries, which have a long tradition of vegetarian cuisine.
The many varied and imaginative dishes are a good example of just how diverse vegan cuisine is. Unfortunately, only some of the recipes include photos. The recipes are identified as raw, gluten-free, and/or wheat-free. For planning purposes, it would be he helpful to have additional information about preparation times. Most of the dishes contain common ingredients and require only very few little equipment.
David and Charlotte Bailey believe that there are many reasons to eat a vegan diet: not only animal welfare and the environment but also health is an important aspect. They have therefore tried to keep the amount of saturated fats and refined products in the recipes low, as well as the amount of salt and sugar. Unfortunately, this has only been achieved to a limited extent; as a result of the oil or coconut milk used, many of the dishes contain a large amount of fat in places where it would have been easy to reduce. The frequent use of olive oil and cashews is undesirable because of their poor ratio of omega-6 (LA) to omega-3 fatty acids (ALA). In many cases, it would have been easy to reduce the amount of fat called for or use other ingredients such as canola oil or walnuts.
It is nice to see that the basic recipes for homemade broths and spice pastes are used in many of the recipes. However, in other places processed ingredients such as canned foods and even ketchup are called for instead of more healthy natural products. It would be nice if there were a more consistent adherence to healthy eating principles.
The Fresh Vegan Kitchen by David und Charlotte Bailey is a comprehensive cookbook that shows the wide variety of vegan options that exist. And just small changes in favor of more healthy ingredients make it clear that vegan cuisine is not only varied and delicious but that it can also be healthy. The Fresh Vegan Kitchen is currently only available in English and can be purchased from Pavilion Books and Amazon.
About the authorsDavid Bailey, who has several years of experience working in top restaurants, and his wife Charlotte started their business Wholefood Heaven in 2010. They sell vegetarian street food at markets, festivals, and other events. Their famous Buddha Bowl won the 2011 British Street Food Awards for Best Main Dish. In addition to their business, they are continually developing new recipes and writing cookbooks.
ContentsThe Fresh Vegan Kitchen begins with a general introduction that is followed by a section on the health benefits of raw food and one that provides vegan cooking tips.
The recipes are divided into ten chapters:
Breakfasts
Soups
Small plates & street food
Salads
Currys & mains
Sides & dips
Desserts
Pickles, spreads & treats
Drinks & smoothies
Basics
Breakfasts:This chapter offers a small selection of breakfast dishes, most of which are on the sweet side. You will find, for example, recipes that call for lots of seeds, nuts, and dried fruits like G’raw’nola and a fruity Acai Bowl.
Soups:In this chapter, you will find a wide variety of soups, some of which are raw vegan soups. The Asian-inspired Laksa and the Chilled Cucumber and Wasabi Soup are just two examples of the recipes here.
Small plates & street food:The recipes included in this section can be served as appetizers, snacks, or main courses. About one-third of the dishes contain tofu products and about a half contain convenience products such as tortillas or dumpling dough. Examples of recipes here are the Bao Zi Steamed Buns and Vegetable Tempura with a Citrus Soy Dipping Sauce.
Salads: In this section, you can look forward to a wide variety of delicious salads, of which about two-thirds are raw. Just to name a few, Som Tam Salad, Aromatic Thai Salad, Hot Aubergine Salad, and Raw Sprouted Saladare some of the options to choose from.
Currys & mains: Many of the numerous main courses included are vegan versions of well-known international dishes, and apart from a few exceptions the main dishes are not raw. Examples of recipes found here are Beer-Battered Tofu “Fish” and Chips with Tartare Sauce and Mushy Peas and Sicilian Arancini (fried risotto balls). Given the high oil content, many of this recipes in this section contain quite a few calories.
Sides & dips: Along with dips like Baba Ganoush, this short chapter offers vegetable and tofu sides such as Maple-Glazed Tofu.
Desserts: This chapter is full of fruity, chocolaty, and creamy desserts. Recipes to try out include Poached Pears with Vanilla Cashew Cream and Peanut and Black Sesame Sweet Dumplings.
Pickles, spreads & treats:In this section, you will find a wide variety of different types of recipes: from Sauerkraut and Powerballs to Probiotic Raw Nut Cheese.
Drinks & smoothies: Examples of recipes in this section are Soya Milk and Homemade Lemonade with Chia Seeds.
Basics: You will find recipes for dressings, sauces, broths, and spice pastes here that are then called for in many of the recipes. Asian Vegetable Stock and Laksa Curry Paste are just two examples.
The Fresh Vegan Kitchen — Delicious Recipes for the Vegan and Raw Kitchen includes a recipe index at the end.
Book review written by Dr. med. vet. Inke Weissenborn
This healthy variation of the Asian Som Tam salad (green papaya salad) contains snake beans, mango, coriander and macadamia nuts.
New nutrient profile: According to GDA guidelines, one portion of this recipe covers more than 75% of the daily requirement of manganese. Furthermore, the dish covers more than half of the daily requirement of vitamin C and almost 50% of copper and thiamine (vitamin B1). After our adjustments, the ratio of omega-6 to omega-3 fatty acids is 4:1, within the recommended maximum ratio of 5:1. You can find more information behind this motivation at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
Som Tam: Som Tam is a spicy green papaya salad that is very common in Southeast Asia. It is eaten as a snack or combined with sticky rice or noodles. If you order such a salad on the street, you usually say exactly how you want it prepared. As is often the case in Asian cuisine, this recipe combines the five flavors: sour (lime), bitter (green papaya), sweet (agave syrup), spicy (red chili) and salty (salt). The trick is to combine these flavors in a balanced way - but follow your individual preferences. A large mortar and pestle are highly recommended for preparation. The name of the recipe literally means "sour mashed" - because it is only through manual mashing that the flavors contained in the ingredients develop.
Green papaya: Green papaya is the papaya fruit that is harvested unripe. It contains slightly fewer vitamins and sugar than the ripe papaya, but more enzymes that are involved in protein breakdown. The green papaya, which is used in a similar way to vegetables, has a light green flesh and is found in many recipes, especially in Thai cuisine.
Snake bean: This species, also known as asparagus bean, grows in tropical and subtropical regions. Unlike the common bean, which in its raw form contains high doses of phasin, which is toxic to humans, the snake bean can also be eaten raw in large quantities.
Mango: There are now over 1000 different types of mango, which can be differentiated in terms of shape, taste and/or color. Mangos usually taste fruity and sweet and contain a variety of vitamins, including one of the highest levels of provitamin A (beta-carotene) of any known fruit. Mangos are also characterized by a low acid content and good digestibility and are popular ingredients for smoothies, savory dishes such as coconut curry or salads and desserts.
Tips
Crush the ingredients: The best option for this is a large, heavy mortar made of stone or clay (available in well-stocked supermarkets).
From an ecological point of view, it is advisable to use regional organic sugar, such as beet sugar (sucrose, consisting of glucose and fructose) or grain sugar (maltose, consisting of glucose) in Germany, in order to avoid long transport routes. Grain sugar is slightly less sweet, but due to the lack of fructose it is also suitable for those who suffer from fructose intolerance.
Alternate preparation
Green beans: In the original recipe , green beans are used instead of snake beans or asparagus beans. We made this change because snake beans are usually used in Thai recipes and they are also easier to digest raw. However, if you don't have snake beans, you can always use green beans in the same amount for the preparation.
