Raw and Living Food
Please enjoy this recipe. It is something I put together after missing the autumn healing of root vegetables.
I sometimes want to cook root vegetables and squash in the colder months, I really wanted something raw and fresh though.
You will immediately feel the boost from the nutrients and with all the Beta Carotene you will glow as well.
You can make the dressing the day before, it only gets better and the vegetables are really simple and quick. No fussing!
Raw Vegan Autumn Roots and Tubers Salad
A nutritionally powerful salad with a yummy asian dressing.
Ingredients are approximate, taste and adjust.
Dressing : Blender or Vita-Mix
a few Romaine lettuce leaves
1 celery stick
½ lemon – peeled with seeds removed
handful of soaked cashews (optional, to thicken the dressing)
a few dates or agave syrup
salt, ginger, cayenne, garlic clove
a few tsp. coconut oil, hemp oil, or flax oil
water if needed to mix.
Vegetables : Food Processor
Shred or grate the vegetables
½ - 1 yam
½ - 1 sweet potato
1 stalk of broccoli
¼ of a small onion or shallots
Place grated vegetables in a large bowl and then add ½ - 1 cup of chopped cilantro.
Salad Greens : Chop
2-3 cups each Kale, Romaine lettuce, spinach, or your favorite mix.
This serves about 8 people. For individual servings fill each plate with salad greens and scoop the vegetable mixture on top (beautiful!), add a generous amount of dressing and then serve.
If you are not going to eat this all at once keep the vegetables and dressing separate and store in the refrigerator, they will keep for several days. Chop greens and mix when ready to serve. Best at room temperature. Enjoy!
Nutritional Data based on 8 servings
Per serving, the vegetables and greens provide this bio-available nutrition
Per serving, the dressing provides this bio-available nutrition
3g Dietary Fiber
10,224 IU of Vitamin A (this is > 200% of DV)
37.8mg Vitamin C
173mcg Vitamin K (this is > 200% of DV)
.4mg Manganese (this is 19% of DV)
41.8mg Omega-3 fatty acids
77mg Omega-6 fatty acids
Substituting an avocado for the cashews will reduce the fat by 1 gram. Removing the cashews entirely will reduce the fat by 2 grams.
Per serving, the entire salad with dressing
1g Dietary Fiber
281 IU of Vitamin A
10mg Vitamin C
8.1mg Omega-3 fatty acids
380mg Omega-6 fatty acids
provides this bio-available nutrition
4g Dietary Fiber
10,505 IU of Vitamin A
47.8mg Vitamin C
173mcg Vitamin K
49.9mg Omega-3 fatty acids
457mg Omega-6 fatty acids
source: Nutritional Data from www.nutritiondata.com