Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health
This page was translated through Google Translator

Carrot-Broccoli with Vanilla Sauce with Banana and Orange

The recipe for carrot and broccoli with vanilla sauce, banana and orange has a sweet note with a delicate almond aroma thanks to its combination of ingredients.

raw-vegan

20min
easy
83% 74/15/11 
Ω-6 (LA, 0.7g) : Ω-3 (ALA, <0.1g) = 0:0


Ingredients (for servings, )

Equipment

  • hand-held blender / immersion blender or blender
  • food processor or grater

Type of preparation

  • chop or grind
  • purée
  • grate (shred)

Preparation

  1. For the vegetable base
    Wash the carrots, cut off the ends and grate them using a food processor.

    If you do not have a food processor, you can also process the carrots using a kitchen grater.

  2. Cut the broccoli into bite-sized pieces and grate the hard broccoli stalks into the carrots using a food processor.

    As with the first preparation step, you can use the kitchen grater (rasp, rasp) as an alternative.

  3. For the vanilla sauce
    Peel the banana and cut into small pieces, peel the orange and fillet it.

    To fillet the oranges, first remove the top and bottom ends with a straight cut. Then place the orange on the cutting surface and separate the peel from the flesh with semicircular cuts. Now remove any remaining white skin and cut the individual fillets along the white membranes.

  4. Puree the banana and orange pieces using a hand blender. Add the almond butter, table salt, yeast and vanilla extract and mix well.

  5. Place the vegetable base of carrots and broccoli in a bowl and add the vanilla sauce. Mix everything well and serve.

Nutritional Information per person Convert per 100g
2000 kcal
Energy127 kcal6.4%
Fat/Lipids3.3 g4.7%
Saturated Fats0.33 g1.6%
Carbohydrates (inc.dietary fiber)22 g8.2%
Sugars11 g12.6%
Fiber5.7 g22.7%
Protein/Albumin4.5 g9.0%
Cooking Salt (Na:144.5 mg)367 mg15.3%
A serving is 184g.Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitThiamine (vitamin B1) 1.1 mg104.0%
VitVitamin A, as RAE 653 µg82.0%
VitVitamin C (ascorbic acid) 58 mg73.0%
VitVitamin K 49 µg65.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 64 µg32.0%
ElemPotassium, K 560 mg28.0%
VitVitamin B6 (pyridoxine) 0.37 mg27.0%
ProtThreonine (Thr, T) 0.22 g23.0%
Sodium, Na 145 mg18.0%
MinManganese, Mn 0.36 mg18.0%

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
Linoleic acid; LA; 18:2 omega-6 0.71 g7.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.02 g1.0%

Essential amino acids per person 2000 kcal
Threonine (Thr, T) 0.22 g23.0%
Tryptophan (Trp, W) 0.03 g14.0%
Isoleucine (Ile, I) 0.14 g11.0%
Valine (Val, V) 0.17 g11.0%
Lysine (Lys, K) 0.18 g10.0%
Phenylalanine (Phe, F) 0.16 g10.0%
Leucine (Leu, L) 0.21 g9.0%
Methionine (Met, M) 0.05 g5.0%


Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 560 mg28.0%
Sodium, Na 145 mg18.0%
Magnesium, Mg 45 mg12.0%
Calcium, Ca 76 mg9.0%
Phosphorus, P 63 mg9.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 0.36 mg18.0%
Copper, Cu 0.13 mg13.0%
Zinc, Zn 0.55 mg6.0%
Iod, I (Jod, J) 8.9 µg6.0%
Iron, Fe 0.76 mg5.0%
Selenium, Se 1.5 µg3.0%
Fluorine, F 7.6 µg< 0.1%
Author
Melanie Scherer, picture from the year 2015
Melanie Scherer, Switzerland
Notes about recipe

The recipe for carrot and broccoli with vanilla sauce, banana and orange has a sweet note with a delicate almond aroma thanks to its combination of ingredients.

Carrots and carotenes: The carrot is a popular low-calorie raw food and is known primarily for its high carotene content. Carotenes are fat-soluble, secondary plant substances. The best-known representative is so-called beta-carotene, which gives the carotene group its name and is also an important precursor in the body's own production of retinol (vitamin A). For this reason, it is also called pro-vitamin A.
In plants, carotenoids serve in photosynthesis and protection against UV radiation, while their formation in plant roots protects against infections.
While the cancer-protective effects of beta-carotene in humans are the starting point of many debates, there is agreement regarding their cell-protective effect as antioxidants. Furthermore, synthetically produced beta-carotene is finding its way into our everyday lives as a food coloring (e.g. margarine) or food additive in vitamin preparations. Since carotenes are fat-soluble, the human organism needs a small amount of fat to utilize them.

Yeast / almond butter and raw food: Strictly speaking, yeast flakes are no longer raw food, as the yeast is inactivated using heat during the usual manufacturing processes. As a strict raw foodist, you can switch to other ingredients if in doubt.
Almond butter is usually steam-treated, but there are also suppliers of raw almond butter. Some of these products can also be found in health food stores.

Tips

Alternative kitchen appliances: If you don't have a food processor at home, you can grate the carrots and broccoli stalks with a grater. This way it will take a little longer.

Suitable side dish: If you are a little more hungry, this dish can be served with half an avocado and mustard or honey.

Alternate preparation

Apple: Instead of an orange, you can also use an apple.