Zucchini-Macadamia-Tomato Raw Food Pizza with Umami Taste
raw-vegan
Ingredients (for servings, )
| For the tomato-date paste | |
|---|---|
| 5 | Tomatoes, dried (raw?, organic?) (0.88 oz) |
| 4 | Dates, variety Deglet Nour, pitted, raw?, (organic?) (1.00 oz) |
| 2 cloves | Garlic (organic?) (0.21 oz) |
| For the macadamia "cheese" | |
| 7 ⅓ oz | Macadamia nuts, raw (organic?) |
| For the topping | |
| 18 | Cherry tomatoes, raw (cherry tomatoes, organic?) (11 oz) |
| 10 leaves | Basil, fresh (organic?) (0.18 oz) |
| For the zucchini pizza base | |
| 2 small | Zucchini, raw, (organic?) (8.3 oz) |
Equipment
- blender
- hand-held blender / immersion blender
- garlic press
- coffee grinder, electric
- citrus juicer (lemon squeezer)
Type of preparation
- chop or grind
- food preparation without heating
- soak
- squeeze
- purée
Preparation
Preparation of the tomato-date paste
Soak the dried tomatoes and dates in lukewarm water for about 40 minutes. Then drain and save the soaking water (you will need it later).The longer the dates and tomatoes are soaked, the creamier the consistency of the tomato-date paste.
For the macadamia "cheese"
First, roughly chop the macadamia nuts in a blender or food processor. Put the chopped nuts in a nut or coffee grinder and grind.Due to the high fat content, you get a rather sticky mass and even harder pieces remain, but that's not a problem.
For the topping
Cut the tomatoes into small pieces - for the cherry tomatoes, cut them lengthways once and crosswise 3-4 times. Chop or cut the fresh basil into small pieces.For the tomato-date paste
Chop the soaked and drained dried tomatoes and dates. Peel and press the garlic. Put the tomatoes and dates together with the pressed garlic clove in a blender and add enough soaking water so that they are not completely covered. Then blend until a creamy paste is formed.The less soaking water you add, the firmer the date-tomato paste will be.
For the zucchini pizza base
Wash the zucchinis, cut off the ends. Then cut the zucchinis lengthwise into 5-7 mm thick slices.Arranging and Serving
Spread the zucchini slices with the tomato-date paste. Then spread the chopped tomatoes on top and then the chopped basil. Sprinkle with the macadamia "cheese" and enjoy.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 845 kcal | 42.2% |
| Fat/Lipids | 77 g | 109.9% |
| Saturated Fats | 12 g | 61.3% |
| Carbohydrates (inc.dietary fiber) | 42 g | 15.7% |
| Sugars | 26 g | 28.3% |
| Fiber | 15 g | 58.0% |
| Protein/Albumin | 13 g | 26.3% |
| Cooking Salt (Na:36.8 mg) | 93 mg | 3.9% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Min | Manganese, Mn | 4.9 mg | 244.0% |
| Vit | Thiamine (vitamin B1) | 1.4 mg | 126.0% |
| Min | Copper, Cu | 1.1 mg | 114.0% |
| Elem | Potassium, K | 1'601 mg | 80.0% |
| Vit | Vitamin C (ascorbic acid) | 51 mg | 64.0% |
| Elem | Magnesium, Mg | 202 mg | 54.0% |
| Prot | Threonine (Thr, T) | 0.51 g | 54.0% |
| Prot | Phenylalanine (Phe, F) | 0.82 g | 53.0% |
| Vit | Vitamin B6 (pyridoxine) | 0.70 mg | 50.0% |
| Elem | Phosphorus, P | 331 mg | 47.0% |
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 | 1.6 g | 16.0% |
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.29 g | 15.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Threonine (Thr, T) | 0.51 g | 54.0% |
| Phenylalanine (Phe, F) | 0.82 g | 53.0% |
| Tryptophan (Trp, W) | 0.11 g | 43.0% |
| Isoleucine (Ile, I) | 0.45 g | 37.0% |
| Leucine (Leu, L) | 0.82 g | 34.0% |
| Valine (Val, V) | 0.52 g | 32.0% |
| Lysine (Lys, K) | 0.23 g | 12.0% |
| Methionine (Met, M) | 0.08 g | 8.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Thiamine (vitamin B1) | 1.4 mg | 126.0% |
| Vitamin C (ascorbic acid) | 51 mg | 64.0% |
| Vitamin B6 (pyridoxine) | 0.70 mg | 50.0% |
| Vitamin K | 34 µg | 45.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 77 µg | 38.0% |
| Niacin (née vitamin B3) | 5.3 mg | 33.0% |
| Riboflavin (vitamin B2) | 0.38 mg | 27.0% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 25.0% |
| Vitamin E, as a-TEs | 1.6 mg | 13.0% |
| Vitamin A, as RAE | 92 µg | 11.0% |
| Biotin (ex vitamin B7, H) | 1.9 µg | 4.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 1'601 mg | 80.0% |
| Magnesium, Mg | 202 mg | 54.0% |
| Phosphorus, P | 331 mg | 47.0% |
| Calcium, Ca | 149 mg | 19.0% |
| Sodium, Na | 37 mg | 5.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 4.9 mg | 244.0% |
| Copper, Cu | 1.1 mg | 114.0% |
| Iron, Fe | 6.0 mg | 43.0% |
| Zinc, Zn | 2.3 mg | 23.0% |
| Selenium, Se | 5.4 µg | 10.0% |
| Fluorine, F | 5.2 µg | < 0.1% |
| Iod, I (Jod, J) | 0.59 µg | < 0.1% |
This raw zucchini pizza is not a real pizza. The tomatoes give it its umami taste. Macadamia nuts ensure a good omega-3 ratio.
Dried tomatoes: When dried, the tomatoes lose their moisture and thus deprive the microorganisms of their livelihood, which means that the tomatoes last longer. The concentration of aromatic substances also increases, which is why dried tomatoes have a very intense taste.
Umami: Umami, Japanese for delicious, is the fifth taste alongside sweet, salty, sour and bitter. Umami taste is mainly caused by glutamate, the salt of glutamic acid. This occurs naturally in foods such as meat, mushrooms and tomatoes.
Macadamia nut: The macadamia nut, originally from Australia, is one of the tastiest nuts in the world due to its fine aroma. This is why it is also known as the queen of nuts. The macadamia nut has an extremely thick shell. If you break it open, a tasty, spherical kernel appears. You can eat it raw, cooked or roasted. It has a fine, almond-like taste, but is poisonous to dogs and cats.
Cherry tomatoes: Cherry tomatoes are smaller, crisper and sweeter than regular tomatoes. Cherry tomatoes can be red, green, yellow or black. A red cherry tomato is ripe when it has a strong color and the skin is firm.
Zucchini: Zucchini is versatile in terms of its uses (it can also be eaten raw). It is also easy to digest, low in calories and rich in vitamins.
Storing tomatoes: Tomatoes are best stored at 13 to 18 °C and at a relative humidity of 80 to 95%. Many consumers mistakenly store tomatoes in the refrigerator, where they lose a lot of their flavor.
