Nutritional Information per person Convert per 100g
|Saturated Fats||6.6 g||33.1%|
|Carbohydrates (inc.dietary fiber)||65 g||24.0%|
|Protein (albumin)||7.6 g||15.2%|
|Cooking Salt (Na:128.3 mg)||326 mg||13.6%|
|Essential Nutrients per person with %-share Daily Requirement at 2000 kcal|
|Vit||Vitamin C (ascorbic acid)||170 mg||212.0%|
|Vit||Vitamin K||92 µg||123.0%|
|Vit||Vitamin A, as RAE||910 µg||114.0%|
|Vit||Folate, as the active form of folic acid (née vitamin B9 and||227 µg||114.0%|
|Elem||Potassium, K||1'511 mg||76.0%|
|Min||Copper, Cu||0.43 mg||43.0%|
|Vit||Vitamin B6 (pyridoxine)||0.60 mg||43.0%|
|Vit||Vitamin E, as a-TEs||3.7 mg||31.0%|
|Elem||Magnesium, Mg||105 mg||28.0%|
|Prot||Threonine (Thr, T)||0.25 g||27.0%|
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.
|Vitamin C (ascorbic acid)||170 mg||212.0%|
|Vitamin K||92 µg||123.0%|
|Vitamin A, as RAE||910 µg||114.0%|
|Folate, as the active form of folic acid (née vitamin B9 and||227 µg||114.0%|
|Vitamin B6 (pyridoxine)||0.60 mg||43.0%|
|Vitamin E, as a-TEs||3.7 mg||31.0%|
|Niacin (née vitamin B3)||3.1 mg||19.0%|
|Thiamine (vitamin B1)||0.20 mg||18.0%|
|Riboflavin (vitamin B2)||0.24 mg||17.0%|
|Pantothenic acid (vitamin B5)||0.96 mg||16.0%|
|Biotin (ex vitamin B7, H)||4.3 µg||9.0%|
|For the mango wraps|
|9 ½ oz|
|1 dash||(0.00 oz)|
|1 dash||(0.01 oz)|
|4 tbsp||(0.10 oz)|
|For the fruity mango dip|
|1 tbsp||(0.29 oz)|
|2 tbsp||(2.0 oz)|
|3 tbsp||(1.6 oz)|
|½ tbsp||(0.28 oz)|
|½ tbsp||(0.13 oz)|
|½ tsp||(0.08 oz)|
|For the filling|
|6 leaves||(5.9 oz)|
|4 ⅔ oz|
|5 ½ oz|
|5 ½ oz|
|½ bunch||(0.35 oz)|
|½ bunch||(0.35 oz)|
For the mango wraps
Wash and peel the mangoes and then cut into small chunks. Chop the cilantro.
Place all ingredients except cilantro in a blender and blend until smooth. Spread mixture thinly on Teflex sheets and sprinkle with cilantro. Dehydrate 4 hours, until the sheets are dry but still very pliable. Cut each sheet into 4 squares.
You can prepare the sheets the day before or the morning of use. If they are being freshly prepared, you can make the filling or one of the dips while the sheets are dehydrating.
If you don’t have a dehydrator, you can use your oven to prepare the mango wraps. To do so, spread about 4 heaping tablespoons of the mango and coconut mixture into a thin layer on a baking sheet lined with parchment paper. Set your oven to the lowest temperature (usually 50 °C), place the baking sheet in the oven, and allow the mixture to dry for about 3 hours. Keep the oven door opened slightly during this time (use a wooden spoon to keep it from closing). Allow the wraps to cool slightly and then carefully peel them from the parchment paper while they are still warm. The mixture will make about 5 sheets. You can prepare several baking sheets at once and dry them all at the same time. The drying process will take a little longer with more baking sheets in the oven. When using multiple baking sheets, rotate the sheets halfway through the drying time. This will prevent uneven drying.
For the fruity mango dip
Wash and peel the mangoes and cut into small chunks. Combine the mango chunks with the cashews, unsweetened applesauce, coconut water, low-sodium soy sauce (genen shoyu), lime juice, and the chili flakes in a blender and puree.
This fruity mango dip and the ingredients for it were not listed in the original recipe. Matthew Kenney suggests using Creamy Thai Dressing and provides the recipe on page 86.
For the filling
Julienne the young coconut meat (cut into matchsticks). Wash and julienne the carrots and bell peppers. Coarsely chop the mint and cilantro.
We have increased the amounts of mint and cilantro from 4 tablespoons to ½ of a bunch for 3 servings.
Place a mango wrap on your work surface with the shiny side facing up. Cut the romaine lettuce leaves in half, place one in the middle of the wrap, and then add equal amounts of filling in the following order: coconut, carrots, bell pepper, mint, and cilantro. Roll the wrap up tightly and dampen the ends with a little water to seal. These wraps taste especially good served with the fruity dip (see tips). You will need about 4–5 wraps per person.
We have increased the amount of romaine lettuce leaves from 4 to 6 so that there would be enough to prepare 3 servings. This is an increase from the amount required for 2 servings listed in the original recipe. We also recommend cutting the romaine lettuce leaves in half. Whole romaine leaves are too large for the wraps, and by cutting them in half you will have plenty to use. Leftover wraps can be stored in the refrigerator or enjoyed as a snack.
These light and refreshing Mango Coconut Basil Wraps with Vegetables and Herbs are packed with vitamins. They are served with a fruity dip.
Servings: While the original recipe serves 2, we have adjusted it to serve 3–4 people.
Young coconut meat: Young coconuts contain coconut water and meat. The meat of young coconuts is thinner (0.1 to 0.5 mm) and softer than that of older, riper coconuts and can be scooped out easily. The meat of a young coconut has a milder flavor and aroma, is sweeter, contains less fat, and is considerably lower in calories than when ripe. Coconut meat is rich in calcium as well as phosphorous, which is especially important for athletes.
Mango: There are over 1000 named mango varieties that are differentiated by shape, flavor, and/or color. Mangoes are generally sweet and contain a wide variety of nutrients, including some of the highest levels of provitamin A (beta-carotene) of any fruit. Thanks to their low acidity, mangoes are easily digested and are a popular ingredient for lighter dishes such as smoothies, salads, and desserts, as well as hearty entrées such as coconut curries.
Nama shoyu: Tamari and soy sauce both contain soy beans, water, and sea salt. However, in contrast to tamari, nama shoyu also contains wheat or rice and therefore has a somewhat milder flavor.
Genen shoyu contains up to 50 % less salt than traditional soy sauce varieties. If you use genen shoyu in moderation, you can still enjoy the flavor of soy sauce while keeping your sodium intake within a healthy range.
However, in contrast to traditional soy sauce, genen shoyu is often pasteurized. Unpasteurized versions are often used in raw food recipes. We don’t consider soy sauce to be raw. Soybeans are generally heated during the production process to destroy phasin, which is toxic for humans.
Tip from Matthew Kenney: “If you ever see Thai mangoes in the market, scoop them up. They are flatter than common mangoes with a yellow skin and somewhat stringy flesh. Their flavor is even more exotic and intoxicating than regular mangoes.”
Dressing: We have replaced the Creamy Thai Dressing in the original recipe with one that does not include any additional oil and is low in sodium. For additional information about the topic of salt and oil, please see our detailed book review of “Salt Sugar Fat” by Michael Moss.
Removing young coconut meat from the shell: To remove coconut meat from the shell, place the young coconut on its side. Use a cleaver or a heavy knife and hit it a few times until the hard shell breaks away.
Try to remove only the shell and not the flesh under it. Set the coconut on your work surface with the “eyes” facing up. Use a sharp knife to remove some of the flesh from the top of the coconut. Pour the coconut water into a large glass and enjoy as a beverage or reserve it for use in other recipes like the fruity mango dip (see Tips). Place the coconut on its side and cut in half with the cleaver. Remove the coconut meat with a spoon.
Fruity mango dip: Serve a fruity mango dip on the side. To make 3 servings, combine and puree the following ingredients: 1 tablespoon cashews, 2 tablespoons unsweetened applesauce, 3 tablespoons coconut water, ½ tablespoon low-sodium soy sauce (genen shoyu), ½ tablespoon lime juice, ½–1 tablespoon chili flakes, and ½ mango.
Additional fillings: Half of a mango cut into thin strips is a delicious addition to these wraps. Yellow bell peppers can be used in addition to the red.
Using your oven instead of a dehydrator: If you do not have a dehydrator, you can use your oven to prepare the mango wraps. To do so, set your oven to the lowest temperature (usually 50 °C), keep the oven door opened slightly, and allow the mixture to dry. Depending on the oven, this will take about 3 hours. You can prepare several baking sheets at once and dry them all at the same time. We recommend that you rotate the sheets halfway through the drying time when doing so. The drying process will take a little longer with more baking sheets in the oven.
Decrease preparation time for the wraps: If you are short on time or impatient, you can increase the oven temperature to 80 °C. The total drying time will then be about 1hr 45 min.
Leftover mango and coconut mixture: You can use any of the leftover mixture as a dip. Some soy sauce and chili flakes can be added if desired.