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

Fully Raw Pad Thai with a Creamy, Fruity Sesame Dressing

The traditional version of pad thai has nothing on this Fully Raw Pad Thai. The sesame dressing and bright garnish give this dish the perfect final touch.


86% 57/18/25 
Ω-6 (LA, 7.5g) : Ω-3 (ALA, 0.3g) = 27:1

Ingredients (for servings, )


  • blender or food processor
  • grater
  • vegetable peeler
  • citrus juicer (lemon squeezer)

Type of preparation

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


  1. For the raw pad thai
    Trim off the ends of the zucchini and then coarsely grate the zucchini, carrots, and red cabbage. 
    Remove the stems, membranes, and seeds from the bell pepper and jalapeño. Slice the bell pepper into thin strips and mince the jalapeño. Clean the mushrooms and cut into thin slices.

  2. Place all the ingredients for the raw pad thai in a bowl and stir to combine. Next, prepare the fruity sesame dressing.

  3. For the fruity sesame dressing
    If making fresh juice, squeeze the juice from the apples and oranges. Peel the lime and lemon and then cut into wedges. Cut the ginger into chunks.

    Kristina Carrillo-Bucaram uses raw unpeeled sesame seeds. She calculates that one orange will yield 80 ml of juice and one apple about 125 ml. For 4 servings, she uses a chunk of ginger that’s about one inch long, or 25–29 grams.

  4. Place all dressing ingredients in a blender and purée until the mixture is smooth. When doing this, start with the blender on low and gradually increase the speed. Continue to blend the dressing at the highest speed until it is smooth. Slowly decrease the speed and then turn the blender off. Pour the dressing over the pad thai ingredients and mix in carefully. Use a spatula to get every bit of the dressing out of the blender.

    The blender will make an even humming noise when the mixture is completely smooth. Use your spatula to scrape down the sides of the blender regularly to make sure all of the ingredients are mixed in.

  5. Serving
    Coarsely chop the cilantro. If necessary, clean the mint, scallions, and pistachios and then mince these ingredients. Arrange the raw pad thai on a serving platter and garnish with the freshly prepared ingredients.

    The original recipe for 4 servings calls for “a handful of mint.” 

Nutritional Information per person Convert per 100g
2000 kcal
Energy379 kcal18.9%
Fat/Lipids20 g28.1%
Saturated Fats2.8 g13.9%
Carbohydrates (inc.dietary fiber)45 g16.7%
Sugars22 g24.5%
Fiber13 g53.6%
Protein/Albumin14 g29.0%
Cooking Salt (Na:118.5 mg)301 mg12.5%
A serving is 586g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin C (ascorbic acid) 144 mg180.0%
MinCopper, Cu 1.6 mg162.0%
VitVitamin K 104 µg139.0%
VitVitamin A, as RAE 1'072 µg134.0%
VitVitamin B6 (pyridoxine) 1.2 mg85.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 168 µg84.0%
ElemPotassium, K 1'645 mg82.0%
ProtTryptophan (Trp, W) 0.20 g82.0%
MinManganese, Mn 1.5 mg77.0%
FatLinoleic acid; LA; 18:2 omega-6 7.5 g75.0%

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 7.5 g75.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.28 g14.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.20 g82.0%
Threonine (Thr, T) 0.67 g72.0%
Valine (Val, V) 0.79 g49.0%
Isoleucine (Ile, I) 0.59 g47.0%
Phenylalanine (Phe, F) 0.64 g42.0%
Leucine (Leu, L) 0.95 g39.0%
Lysine (Lys, K) 0.68 g36.0%
Methionine (Met, M) 0.28 g31.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 1'645 mg82.0%
Phosphorus, P 428 mg61.0%
Magnesium, Mg 182 mg48.0%
Calcium, Ca 378 mg47.0%
Sodium, Na 119 mg15.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 1.6 mg162.0%
Manganese, Mn 1.5 mg77.0%
Iron, Fe 6.7 mg48.0%
Zinc, Zn 3.8 mg38.0%
Selenium, Se 16 µg29.0%
Iod, I (Jod, J) 15 µg10.0%
Fluorine, F 4.0 µg< 0.1%
Notes about recipe

The traditional version of pad thai has nothing on this Fully Raw Pad Thai. The sesame dressing and bright garnish give this dish the perfect final touch.

Serving size: The author indicates that this recipe makes enough for 2 large servings. We find that it makes enough to serve 4 people. If you or your guests are especially hungry, you can make adjustments accordingly. Leftovers store well in the refrigerator until the next day.

Sesame seeds: Sesame (Sesamum indicum) is an annual flowering plant that originated in certain areas of India and Africa. Today it is widely cultivated in tropical and subtropical regions around the world and is valued for its oil and edible seeds. Sesame seed is one of the oldest oilseed crops known, and archeologists have documented evidence that the wild variety was domesticated in Asia around 3000 BC. Sesame oil, seeds, and the root have therapeutic and culinary uses. Depending on the type, the seed pods contain either black, brown, or white seeds. Black sesame seeds (Sesamum indicum nigrum) are more aromatic than the white variety. Sesame contains high amounts of calcium and selenium. However, it is also a strong allergen, which is why sesame must be declared on labels.

Mung bean sprouts: Mung bean sprouts, which are often called bean sprouts, are in fact sprouted mung beans. They can be eaten raw or cooked. Related to the soy bean plant, they are originally from India and belong to the Faboideae family of flowering plants. Mung bean sprouts are often mislabeled and sold as soy bean sprouts. Unlike other types of beans, like the garden bean, mung beans do not contain lectin and can therefore be eaten raw. They do not contain trisaccharides either, which means they are easy to digest and do not cause bloating or gas. Thanks to their mildly sweet taste, mung beans can be used in a large variety of dishes, including soups, salads, and classic stir-fries. It is very easy to sprout mung beans, so we recommend that you do it yourself. You will find directions for doing so under Mung bean sprouts in the list of ingredients.

Pat thai: Pat thai, or pad thai, is a traditional Thai noodle dish. There are many varieties of pad thai that can be roughly divided into two main types: the dry and light traditional style, and the heavier western-style dish that is fried in red oil. The traditional version is not vegan and includes rice noodles, beaten eggs, tamarind paste, garlic, fish sauce, chili powder, bean sprouts, dried crabs, tofu, and assorted seafood or meat. It is garnished with peanuts, cilantro, lime, and scallions. The flavor of the dish can be adjusted by adding certain spices before serving, usually chili powder or fish sauce.

During the Second World War, the Thai president declared pat thai the national dish. This was done for mainly economic reasons — as a way to decrease the consumption of rice.


Using untreated ingredients: When you use fruits and vegetables that haven’t been chemically treated, like the author does, you can use the ingredients along with their peels. Carrots are a good example. The carrot is actually the root of the carrot plant that contains the nutritional reserves of the plant. In fact, of all of the vegetables, carrots have the highest levels of carotene, which helps explain their reddish-orange to yellow coloring. The highest concentration of nutrients is in the skin, which is lost if carrots are peeled.

Alternate preparation

Cilantro (fresh coriander): There is a wide range of opinions regarding the flavor of cilantro. Some people react to its intensive, slightly soapy aroma with symptoms ranging from aversion to nausea. According to Swiss statistics, 15 % of the allergic population reacts to cilantro. If you prefer, it is fine to simply omit this ingredient. You should realize, however, that it is the cilantro that gives this dish its exotic taste. There is no alternative that has a similar flavor. Flat-leaf parsley may look like cilantro, but it has a completely different flavor.