Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Colorful Fall Salad with Nasturtium, Pumpkin, and Spinach

This Colorful Fall Salad with Nasturtium, Pumpkin, and Spinach tastes delicious with creamy dressing from cashew cream, horseradish root, and lemon juice.


82% 66/14/20 
Ω-6 (LA, 4.2g) : Ω-3 (ALA, 0.1g) = !:0

Ingredients (for servings, )


  • blender
  • grater
  • citrus juicer (lemon squeezer)

Type of preparation

  • chop or grind
  • food preparation without heating
  • blend
  • squeeze
  • grate (shred)


  1. For the fall salad
    Wash the carrots and celery root and grate finely. Wash the apples and cut into slices. Wash the pumpkin and grate to medium thickness. Wash the spinach leaves and let dry.

    We recommend using butternut squash or Hokkaido pumpkin.

    The author uses baby spinach with this salad.

  2. For the cashew cream
    To make the cashew cream, blend the cashews and water until the mixture develops an even, cream-like consistency.

  3. For the dressing
    Mix the cashew cream with the horseradish, lemon juice, and mustard. Season to taste with salt and pepper.

    The author uses herb salt. We have replaced this with table salt. You can choose whichever salt you prefer.

  4. Serving
    Arrange the vegetables, apple slices, and spinach leaves in individual small heaps on 4 plates.

    Coarsely chop the nuts and sprinkle over the celery. Sprinkle raisins on the carrots and pumpkin seeds on the pumpkin.

    Garnish the dish with nasturtium flowers.

    Place a dollop of sauce in the middle of each plate.

    The author suggests using coarsely chopped almonds or hazelnuts.

Nutritional Information per person Convert per 100g
2000 kcal
Energy461 kcal23.0%
Fat/Lipids20 g28.9%
Saturated Fats3.5 g17.6%
Carbohydrates (inc.dietary fiber)66 g24.3%
Sugars28 g30.6%
Fiber12 g48.8%
Protein/Albumin14 g27.6%
Cooking Salt (Na:343.5 mg)873 mg36.4%
A serving is 595g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin K 237 µg316.0%
MinCopper, Cu 1.2 mg122.0%
VitVitamin A, as RAE 844 µg106.0%
ElemPhosphorus, P 597 mg85.0%
ElemPotassium, K 1'657 mg83.0%
MinManganese, Mn 1.6 mg80.0%
ElemMagnesium, Mg 240 mg64.0%
ProtTryptophan (Trp, W) 0.16 g63.0%
VitVitamin C (ascorbic acid) 45 mg57.0%
VitVitamin B6 (pyridoxine) 0.76 mg55.0%

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 4.2 g42.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.09 g4.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.16 g63.0%
Threonine (Thr, T) 0.48 g51.0%
Isoleucine (Ile, I) 0.46 g37.0%
Valine (Val, V) 0.60 g37.0%
Leucine (Leu, L) 0.82 g34.0%
Phenylalanine (Phe, F) 0.53 g34.0%
Lysine (Lys, K) 0.55 g30.0%
Methionine (Met, M) 0.20 g21.0%

Essential macroelements (macronutrients) per person 2000 kcal
Phosphorus, P 597 mg85.0%
Potassium, K 1'657 mg83.0%
Magnesium, Mg 240 mg64.0%
Sodium, Na 344 mg43.0%
Calcium, Ca 189 mg24.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 1.2 mg122.0%
Manganese, Mn 1.6 mg80.0%
Iron, Fe 5.9 mg42.0%
Zinc, Zn 3.7 mg37.0%
Selenium, Se 10 µg19.0%
Iod, I (Jod, J) 8.7 µg6.0%
Fluorine, F 39 µg1.0%
Notes about recipe

This Colorful Fall Salad with Nasturtium, Pumpkin, and Spinach tastes delicious with a creamy dressing made from cashew cream, horseradish root, and lemon juice.

Celery root: Celery root is a cultivated form of wild celery. As with the other two varieties of cultivated celery, Pascal celery (also called ribbed celery) and leaf celery (also called Chinese celery), celery root has a number of culinary uses. Thanks to its essential oils, celery root has a fresh, clean flavor that stimulates both appetite and digestion. In natural medicine, celery root is used to help with rheumatism, stomach, and intestinal disorders as well as kidney and bladder problems. After you peel celery root, it will discolor quickly. To help prevent this, you can drizzle lemon juice on raw celery root and add vinegar or lemon juice to the cooking water.

Carrots and carotene: Carrots are a favorite low-calorie raw food that are known for their high levels of carotenoids. Carotenoids are fat-soluble phytonutrients, of which beta-carotene is probably the most famous. Beta-carotene is representative of the carotene group of nutrients and is a precursor of vitamin A. It is also referred to as pro-vitamin A.
In plants, carotenoids serve an important role in photosynthesis, provide protection from UV rays, and protect roots from infections. While there is still much debate about whether beta-carotene protects against cancer in humans, the protective action that it has upon cells as an antioxidant has been shown. Synthetically manufactured beta-carotene is used in everyday foods such as food coloring (e.g., in margarine) and added to vitamins as a nutrient. When preparing carrots, it is important to add a little fat to the dish because this is only in this way that our body can absorb the fat-soluble carotene.

Butternut squash: Butternut squash has a relatively thin skin and a fleshy pulp with a buttery, nutty flavor that melts in your mouth. It contains high amounts of beta carotene, which is very good for the skin, hair, and eyes. Just 100 g of butternut squash covers about 80 % of the daily recommended requirement. And it is also rich in vitamin C. Compared to other types of squash, butternut squash contains a relatively high amount of calories, but almost no fat.
Please note that butternut squash can be eaten raw, for example, cut in thin strips or grated in salad or as an ingredient for smoothies.

Dried pumpkin seeds: Dried pumpkin seeds are rich in protein, fiber, and micronutrients.

The following ingredients are rarely raw:
— Cashews: Cashews almost always undergo a heating process even if “raw cashews” is listed on the label. This usually just means that the toxic cardol they contain has been deactivated by steaming instead of roasting. It is only when the process is explained in detail and controlled that we can be sure the cashews are raw. You can find out more information on our page about cashews.


Preparing pumpkin seeds: In general, you can eat the seeds of all edible pumpkins. The best way to remove the pumpkin flesh from the seeds is in a bowl of water: the water helps to separate the fibers from the seeds. You can also put the seeds in heavily salted water to loosen the remaining flesh. Once the seeds have dried, they can be removed from their shells. Place them on a smooth surface and apply light pressure with a rolling pin to crack the shells. You should then be able to insert your thumbnails into this crack to remove the seeds.

Alternate preparation

Hokkaido: You can replace butternut squash with Hokkaido pumpkin. Hokkaido pumpkin also has a soft, sweet flesh that is not too fibrous.