Raw vegan radish salad with apple and lime dressing.
raw-vegan
Ingredients (for servings, )
| 8 ½ oz | Garden radishes, raw (organic?) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| 1 | Apple Gala, raw (organic?) (6.0 oz) |
| 2 leaves | Celery (bleached celery), raw (organic?) (0.25 oz) |
| 2 tbsp | Lime juice (raw?, organic?) (0.51 oz) |
| ½ oz | Walnuts (tree nuts), raw (organic?) |
| 1 clove | Garlic (organic?) (0.11 oz) |
| 1 dash | Black pepper (organic?, raw?) (0.00 oz) |
Equipment
- mandoline
- vegetable peeler
- garlic press
- citrus juicer (lemon squeezer)
Type of preparation
- chop or grind
- food preparation without heating
- squeeze
- season to taste
- peel
- slice
Preparation
Prepare ingredients
Peel the radish and cut it into thin slices using a grater. Add salt and set aside.
Wash celery leaves and chop finely.
Squeeze the lime and roughly chop the walnuts.If you can't buy celery leaves, you can buy celery stalks - there are always a few leaves left on them, which should be enough for the salad.
Finish and serve the salad
Peel and press the garlic and add it to the radish. Add the celery leaves, walnuts and half of the lime juice from step 2. Finally, wash the apple and remove the core. Cut the apple into thin slices and add to the rest and mix.
Season with salt, pepper and lime juice.You can serve the salad as a summer main course or as a side dish, for example with the raw vegan avocado-almond patties with oat flakes and linseed.
Other slightly sweet apples such as the "Golden Delicious" variety are also suitable.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 120 kcal | 6.0% |
| Fat/Lipids | 5.1 g | 7.3% |
| Saturated Fats | 0.50 g | 2.5% |
| Carbohydrates (inc.dietary fiber) | 17 g | 6.4% |
| Sugars | 9.3 g | 10.3% |
| Fiber | 4.4 g | 17.4% |
| Protein/Albumin | 2.9 g | 5.8% |
| Cooking Salt (Na:101.7 mg) | 258 mg | 10.8% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin C (ascorbic acid) | 39 mg | 49.0% |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.72 g | 36.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 2.9 g | 29.0% |
| Min | Copper, Cu | 0.27 mg | 27.0% |
| Elem | Potassium, K | 500 mg | 25.0% |
| Min | Manganese, Mn | 0.37 mg | 18.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 29 µg | 15.0% |
| Vit | Vitamin B6 (pyridoxine) | 0.20 mg | 14.0% |
| Sodium, Na | 102 mg | 13.0% | |
| Elem | Phosphorus, P | 75 mg | 11.0% |
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.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.72 g | 36.0% |
| Linoleic acid; LA; 18:2 omega-6 | 2.9 g | 29.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Threonine (Thr, T) | 0.10 g | 11.0% |
| Tryptophan (Trp, W) | 0.02 g | 9.0% |
| Isoleucine (Ile, I) | 0.11 g | 9.0% |
| Valine (Val, V) | 0.13 g | 8.0% |
| Leucine (Leu, L) | 0.17 g | 7.0% |
| Phenylalanine (Phe, F) | 0.10 g | 7.0% |
| Lysine (Lys, K) | 0.11 g | 6.0% |
| Methionine (Met, M) | 0.03 g | 3.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin C (ascorbic acid) | 39 mg | 49.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 29 µg | 15.0% |
| Vitamin B6 (pyridoxine) | 0.20 mg | 14.0% |
| Thiamine (vitamin B1) | 0.08 mg | 8.0% |
| Pantothenic acid (vitamin B5) | 0.35 mg | 6.0% |
| Riboflavin (vitamin B2) | 0.07 mg | 5.0% |
| Biotin (ex vitamin B7, H) | 2.7 µg | 5.0% |
| Niacin (née vitamin B3) | 0.56 mg | 3.0% |
| Vitamin K | 2.5 µg | 3.0% |
| Vitamin E, as a-TEs | 0.23 mg | 2.0% |
| Vitamin A, as RAE | 1.9 µg | < 0.1% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 500 mg | 25.0% |
| Sodium, Na | 102 mg | 13.0% |
| Phosphorus, P | 75 mg | 11.0% |
| Magnesium, Mg | 29 mg | 8.0% |
| Calcium, Ca | 53 mg | 7.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Copper, Cu | 0.27 mg | 27.0% |
| Manganese, Mn | 0.37 mg | 18.0% |
| Iron, Fe | 1.4 mg | 10.0% |
| Zinc, Zn | 0.47 mg | 5.0% |
| Selenium, Se | 1.5 µg | 3.0% |
| Fluorine, F | 0.91 µg | < 0.1% |
| Iod, I (Jod, J) | 0.27 µg | < 0.1% |
Raw vegan radish salad with celery leaves and lime dressing. Quick, simple, healthy and delicious.
Portion information: The specified amount of 2 portions is sufficient for 2 people as a starter or side dish or for one person as a main course.
Nutrient profile: According to GDA guidelines, one serving of this low-calorie recipe covers 50% of the average daily requirement of vitamin C and over ⅓ of that of omega-3 fatty acids. The ratio of omega-6 to omega-3 fatty acids does not exceed the recommended maximum ratio of 5:1.
You can find further information at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
Radish: Radish has a spicy, hot taste and can be eaten both raw and cooked. Its sulphur-containing oil, raphanol, as well as mustard oil glycosides and bitter substances have an antimicrobial effect and promote the secretion of bile and gastric juices.
Celery: Celery, also known as celery root, is one of the vegetables with the fewest calories. In addition to its high water content, it also contains a variety of vitamins and minerals. Celery root is said to have a relaxing effect and, due to its diuretic effect, it is helpful for gout and rheumatism. In addition to the stalks that are usually eaten, you can also use the leaves, as in this recipe. Caution: If you are allergic to birch pollen or mugwort, eating celery root can cause a cross allergy.
Walnut: The real walnut ( Juglans regia), also called tree nut, has the highest content of linolenic acid (ALA) 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).
Celery leaves: If you can't buy celery leaves, you can buy celery - there are always a few leaves left on it, which should be enough for the salad. Recipe suggestions for the rest of the celery can be found by clicking on the ingredient: Celery / Celery
Apple varieties: Other slightly sweet apples such as the "Golden Delicious" variety are also suitable.
