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Raw and Living Food
Autumn Recipe





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
1 orange
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
1-2 carrots
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
70 Calories
zero Fat
46mg Sodium
16g Carbohydrate
3g Dietary Fiber
2g Sugar
2g Protein
10,224 IU of Vitamin A (this is > 200% of DV)
37.8mg Vitamin C
54.1mg Calcium
173mcg Vitamin K (this is > 200% of DV)
475mg Potassium
.4mg Manganese (this is 19% of DV)
41.8mg Omega-3 fatty acids
77mg Omega-6 fatty acids

Per serving, the dressing provides this bio-available nutrition.
Substituting an avocado for the cashews will reduce the fat by 1 gram. Removing the cashews entirely will reduce the fat by 2 grams.
98 Calories
7g Fat
7mg Sodium
10g Carbohydrate
1g Dietary Fiber
6g Sugar
1g Protein
281 IU of Vitamin A
10mg Vitamin C
8.1mg Omega-3 fatty acids
380mg Omega-6 fatty acids

Per serving, the entire salad with dressing
provides this bio-available nutrition
168 Calories
7g Fat
53mg Sodium
26g Carbohydrate
4g Dietary Fiber
8g Sugar
3g Protein
10,505 IU of Vitamin A
47.8mg Vitamin C
54.1mg Calcium
173mcg Vitamin K
475mg Potassium
.4mg Manganese
49.9mg Omega-3 fatty acids
457mg Omega-6 fatty acids

source: Nutritional Data from www.nutritiondata.com


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