Raw Pumpkin Salad with Apple, Pear and Walnuts
raw-vegan
Ingredients (for servings, )
| salad base | |
|---|---|
| 25 oz | Hokkaido pumpkins (Hokkaido pumpkins) |
| 1 | Apple Gala, raw (organic?) (6.0 oz) |
| 1 | Pears, raw (organic?) (6.3 oz) |
| dressing | |
| 1 ⅓ tbsp | Lemon juice (raw?, organic?) (0.36 oz) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| Optional | |
| 2 tsp | Agave syrup (agave syrup, raw?, organic?) (0.49 oz) |
| topping | |
| 1 oz | Walnuts (tree nuts), raw (organic?) |
Equipment
- citrus juicer (lemon squeezer)
Type of preparation
- chop or grind
- food preparation without heating
- squeeze
Preparation
Preparation of the salad
Wash the Hokkaido pumpkin, apple and pear. Halve the pumpkin and remove the seeds. Depending on the size of the pumpkin, first cut the whole pumpkin into thin slices and then cut these into small pieces.
Remove the cores from the apple and pear and then cut the flesh into small pieces.Since you eat the skin of the Hokkaido pumpkin, it is recommended to use an organic pumpkin. The same applies to apples and pears.
Other slightly sweet apples are also suitable, such as the "Golden Delicious" variety - which can be seen in the recipe picture.
For the dressing
Squeeze the lemon and mix with a little salt and, depending on the sweetness of the apple and pear, a little agave syrup.Finishing the salad
Pour the dressing over the salad, sprinkle with chopped walnuts and serve.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 339 kcal | 17.0% |
| Fat/Lipids | 11 g | 15.0% |
| Saturated Fats | 1.0 g | 5.2% |
| Carbohydrates (inc.dietary fiber) | 63 g | 23.4% |
| Sugars | 31 g | 33.9% |
| Fiber | 11 g | 44.1% |
| Protein/Albumin | 6.2 g | 12.3% |
| Cooking Salt (Na:93.9 mg) | 238 mg | 9.9% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Elem | Potassium, K | 1'493 mg | 75.0% |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 1.5 g | 74.0% |
| Vit | Vitamin C (ascorbic acid) | 50 mg | 63.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 5.9 g | 59.0% |
| Min | Copper, Cu | 0.58 mg | 58.0% |
| Min | Manganese, Mn | 1.2 mg | 58.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 111 µg | 55.0% |
| Vit | Vitamin B6 (pyridoxine) | 0.71 mg | 51.0% |
| Prot | Tryptophan (Trp, W) | 0.10 g | 41.0% |
| Vit | Vitamin A, as RAE | 240 µg | 30.0% |
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 | 1.5 g | 74.0% |
| Linoleic acid; LA; 18:2 omega-6 | 5.9 g | 59.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.10 g | 41.0% |
| Threonine (Thr, T) | 0.25 g | 27.0% |
| Isoleucine (Ile, I) | 0.30 g | 24.0% |
| Valine (Val, V) | 0.34 g | 21.0% |
| Leucine (Leu, L) | 0.48 g | 20.0% |
| Phenylalanine (Phe, F) | 0.32 g | 20.0% |
| Lysine (Lys, K) | 0.26 g | 14.0% |
| Methionine (Met, M) | 0.10 g | 11.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin C (ascorbic acid) | 50 mg | 63.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 111 µg | 55.0% |
| Vitamin B6 (pyridoxine) | 0.71 mg | 51.0% |
| Vitamin A, as RAE | 240 µg | 30.0% |
| Riboflavin (vitamin B2) | 0.30 mg | 21.0% |
| Thiamine (vitamin B1) | 0.19 mg | 17.0% |
| Niacin (née vitamin B3) | 2.2 mg | 14.0% |
| Pantothenic acid (vitamin B5) | 0.84 mg | 14.0% |
| Vitamin K | 11 µg | 14.0% |
| Biotin (ex vitamin B7, H) | 5.3 µg | 11.0% |
| Vitamin E, as a-TEs | 0.86 mg | 7.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 1'493 mg | 75.0% |
| Magnesium, Mg | 84 mg | 22.0% |
| Phosphorus, P | 153 mg | 22.0% |
| Calcium, Ca | 127 mg | 16.0% |
| Sodium, Na | 94 mg | 12.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Copper, Cu | 0.58 mg | 58.0% |
| Manganese, Mn | 1.2 mg | 58.0% |
| Iron, Fe | 2.7 mg | 20.0% |
| Zinc, Zn | 1.3 mg | 13.0% |
| Selenium, Se | 2.3 µg | 4.0% |
| Fluorine, F | 2.0 µg | < 0.1% |
| Iod, I (Jod, J) | 0.45 µg | < 0.1% |
The raw pumpkin salad with apple, pear and walnuts is quick to prepare and nutritious.
Portion size: The portion size for 2 portions is sufficient for a salad as a main course for 2 people. The specified amount of 700 g Hokkaido includes pulp including the seeds. This corresponds to a pulp amount of approximately 500 g.
Nutrient profile: According to GDA guidelines, one portion of this dish covers approximately ¾ of the average daily requirement of omega-3 fatty acids and potassium. Vitamin C is covered by over 50% and the essential nutrients copper, manganese and folic acid by half. The ratio of omega-6 to omega-3 fatty acids is 4:1, which is below the recommended maximum ratio of 5:1.
You can find further information at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
Hokkaido pumpkin: Unlike most other pumpkins, the skin of the small Hokkaido pumpkin, which weighs only 1-2 kg, is eaten as it becomes soft when cooked. The flesh has a stable consistency, is low in fibre and has a slightly nutty flavour. It owes its orange colour to the high levels of beta-carotene it contains, which our body can convert into vitamin A. It also contains large amounts of vitamins B1, B2 and B6, vitamins C and E as well as folic acid, magnesium, iron and phosphorus.
Walnuts: In Central Europe, the common walnut ( Juglans regia) is particularly important. In addition to preparing and refining various dishes and desserts, walnuts are also used to make walnut oil. Of all known nuts, walnuts have the highest proportion of alpha-linolenic acid (ALA). They also have health benefits thanks to their high levels of tocopherols (forms of vitamin E) and many trace elements.
Using lemon peel: If the lemon is untreated or organic, then lemon peel can be used as a flavoring ingredient in the kitchen or as a fragrance.
Under the link for the lemon peel you will find, for example, a recipe for homemade lemon pepper and many other possible uses.
Spicy: Chili flakes go well with it if you like it a little spicy.
