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

Golden Carrot Cake with Walnut Crust

This carrot cake with a walnut crust and a coconut and citrus flavor is the ideal winter treat for both young and old.


38% 50/09/41 
Ω-6 (LA, 10.8g) : Ω-3 (ALA, 4.3g) = 2:1

Ingredients (for servings, )


  • blender or hand-held blender / immersion blender or food processor
  • oven or dehydrator
  • grater
  • vegetable peeler
  • whisk
  • baking pan (springform pan)
  • stove
  • refrigerator
  • coffee grinder, electric
  • citrus juicer (lemon squeezer)
  • nutcracker
  • saucepan

Type of preparation

  • dehydrate
  • bake
  • chop or grind
  • soak
  • blend
  • squeeze
  • cool
  • peel


  1. For the crust, first part
    Soak the walnuts and dried fruits at least overnight.

  2. Combine the fruit, yellow archangel leaves, and nuts with the cinnamon and lemon peel to make a dough for the crust. You can use a blender or food processor or do this by hand by chopping all of the ingredients until a sticky mixture forms.

    The original recipe calls for three handfuls of yellow archangel leaves.

  3. Knead the flaxseed into the mixture until it is evenly distributed.

    The original recipe calls for yellow flaxseed. The author uses freshly ground flaxseed, which is why we have listed whole flaxseed in the list of ingredients. It works best to use a food processor or electric coffee grinder to do this.

  4. For the springform pan
    Grease a springform pan (24-36 cm in diameter) with the coconut oil and line with the flaxseed.

  5. For the crust, second part
    Use your fingers to press the dough evenly into the bottom of the pan and halfway up the sides. Dry the crust in the oven (or dehydrator) at 40 °C or below for 3-4 hours, leaving the oven door cracked open. While the crust is drying, it should pull away from the sides of the pan.

  6. For the carrot cream
    Blend the almond butter with the lemon and orange juice until foamy.

    If you set the recipe to serve eight, as per the original recipe you will need the juice of a large orange and half of a lemon. The amount we list is based on the average weight of the juice a lemon/orange contains.

  7. Warm the coconut oil in a lukewarm water bath and then fold into the cream.

  8. Now add the raisins, orange peel, the peeled and chopped carrots, the leaves from the lemon verbena, and the vanilla. Then use a wire whisk to evenly fold in the psyllium.

    In the original recipe, the author uses “several leaves of lemon verbena (lemon beebrush).”

  9. Spread the cream on the crust and then cool in the refrigerator until the cream firms. This usually takes about 1-2 hours. Serve the cake and enjoy.

Nutritional Information per person Convert per 100g
2000 kcal
Energy481 kcal24.1%
Fat/Lipids35 g50.4%
Saturated Fats13 g64.2%
Carbohydrates (inc.dietary fiber)43 g15.8%
Sugars25 g28.3%
Fiber11 g42.1%
Protein/Albumin7.7 g15.4%
Cooking Salt (Na:29.4 mg)75 mg3.1%
A serving is 144g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 4.3 g217.0%
FatLinoleic acid; LA; 18:2 omega-6 11 g108.0%
MinCopper, Cu 0.73 mg73.0%
MinManganese, Mn 1.4 mg72.0%
ProtThreonine (Thr, T) 0.33 g36.0%
ProtTryptophan (Trp, W) 0.09 g35.0%
VitVitamin A, as RAE 281 µg35.0%
ElemPotassium, K 669 mg33.0%
ElemMagnesium, Mg 113 mg30.0%
ElemPhosphorus, P 212 mg30.0%

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
Alpha-Linolenic acid; ALA; 18:3 omega-3 4.3 g217.0%
Linoleic acid; LA; 18:2 omega-6 11 g108.0%

Essential amino acids per person 2000 kcal
Threonine (Thr, T) 0.33 g36.0%
Tryptophan (Trp, W) 0.09 g35.0%
Isoleucine (Ile, I) 0.32 g25.0%
Valine (Val, V) 0.39 g24.0%
Leucine (Leu, L) 0.53 g22.0%
Phenylalanine (Phe, F) 0.35 g22.0%
Lysine (Lys, K) 0.27 g15.0%
Methionine (Met, M) 0.12 g13.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 669 mg33.0%
Magnesium, Mg 113 mg30.0%
Phosphorus, P 212 mg30.0%
Calcium, Ca 104 mg13.0%
Sodium, Na 30 mg4.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.73 mg73.0%
Manganese, Mn 1.4 mg72.0%
Iron, Fe 2.8 mg20.0%
Zinc, Zn 1.7 mg17.0%
Selenium, Se 3.8 µg7.0%
Fluorine, F 42 µg1.0%
Iod, I (Jod, J) 2.0 µg1.0%
Notes about recipe

This carrot cake with a walnut crust and a coconut and citrus flavor is the ideal winter treat for both young and old.

Winter treat: “This is an ideal cake for winter because all of the ingredients are available at this time of year.”

Yellow archangel (occurrence and taste): Yellow archangel can be found growing in partially shady areas on the side of the road and as groundcover under bushes and trees. It tastes mild but very flavorful and sometimes slightly resinous. The flowers have a hint of sweetness.

Lemon verbena: As the name indicates, lemon verbena (lemon beebrush) has a citrus fragrance and taste. It also contains substances that stimulate the appetite and digestion, which can be very helpful in the case of digestive problems.

Dried fruit is often treated with sulfur dioxide: Treating dried fruit with sulfur dioxide has two distinct advantages for large-scale industrial producers. First, the sulfur dioxide layer helps to prevent spoiling as it inhibits the metabolism of many microorganisms and in this way increases the shelf life of the product. And second, it allows the fruit to maintain its original color. The latter occurs thanks to the fact that sulfur dioxide inhibits enzymes that promote oxidation. This makes the fruit look more attractive for consumers, but in general we advise against purchasing and consuming dried fruit that has been treated. The preservation process destroys several vitamins, such as folic acid, and sulfur dioxide can be harmful for people with asthma or allergies.

Is fruit treated with sulfur dioxide still raw?: Sulfur dioxide has been used as a preservative since antiquity and is still of great importance today in the production of dried fruit and wine. Thanks to its reducing properties, sulfur dioxide protects the products it is used from oxidation induced by oxygen. However, as a result it also inhibits oxidative enzymes in the fruit and some of these are denatured in the process. Strictly speaking, such fruit can therefore no longer be considered raw. But each person has to decide for themselves how important this is.

Ground vanilla is not vanilla sugar: Although these two terms are sometimes used incorrectly as synonyms, they are two very different products. Ground vanilla, also called vanilla powder, is obtained by grinding vanilla beans. Vanilla sugar, however, is a mixture of vanilla and natural vanilla flavor or vanilla extract.


Characteristics of psyllium: This plant-based ingredient absorbs water and therefore works well as a food thickener and stabilizer — it also creates a better texture. If necessary, you can use chia seeds instead, but they don’t quite achieve the desired result. Psyllium, which has several beneficial characteristics and a neutral taste, can also be used in many other desserts. It is rich in fiber and expands as it moves through the intestine; this stimulates the intestinal musculature and can even help relieve constipation (obstipation).

Reduce sulfur dioxide: Many legal regulations don’t require ingredients that are present in small amounts to be declared on the label, for example, sulfur dioxide present in amounts under 10 mg/kg in dried fruit. If you are unsure if the dried fruit you have contains sulfur dioxide, you can rinse it with hot water. This way, you can remove at least some of the sulfur dioxide.

Increase the citrus flavor: You can increase the lemon or orange flavor of this cake without using any additional ingredients. Simply increase the amount of lemon or orange peel you use.

Alternate preparation

Substitute for yellow archangel: If you can’t find any yellow archangel, you can use blackberry leaves or dried nettle leaves instead.

Sweeter or sourer: Thanks to the almond butter, ground vanilla, dried fruit, and raisins, this cake has a subtle sweetness that comes through a little more than the flavor of the citrus fruits. If the cake is intended for children, you might want to add a little more of the sweet ingredients as children usually like their food sweeter than adults.