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

Chioggia Beet Carpaccio With Fennel and “Goat’s Cheese”

This Chioggia Beet Carpaccio is not only beautiful to look at, it is also a superb combination of citrus freshness and creamy “cheese.”


64% 36/12/51 
Ω-6 (LA, 4g) : Ω-3 (ALA, 0.2g) = 24:1

Ingredients (for servings, )


  • blender or hand-held blender / immersion blender
  • mandoline
  • citrus juicer (lemon squeezer)

Type of preparation

  • chop or grind
  • food preparation without heating
  • blend
  • squeeze
  • meld


  1. For the beets
    Use a mandoline (or a sharp knife) to slice the red beets into thin slices. The slices need to be paper-thin.

    Mathew Kenney uses Chioggia beets in the original recipe. However, you can use other types of beets as well so long as they don’t have too much of an earthy flavor.

  2. Combine with the remaining ingredients and marinate for at least 30 minutes. If possible, let the flavors meld for two hours or even overnight. The longer, the better.

    During the waiting time, you can continue with the following recipe steps.

  3. For the fennel confit
    Quarter the fennel bulb lengthwise and then cut into paper-thin slices (this works best using a mandoline).

  4. Combine with the remaining ingredients and let the flavors meld. Again the longer you can wait, the better.

    The original recipe calls for 2 tsp salt. You can add a little more or less to suit your preferences.

  5. For the “goat’s cheese”
    Place all ingredients in a blender and purée. If you are using probiotic powder, the “goat’s cheese” mixture should be transferred to a bowl lined with cheesecloth and allowed to drain 8–10 hours. It is not absolutely necessary, but it does give the “cheese” an especially savory flavor.

    The author lists 1 tsp probiotic powder as an optional ingredient. It is indeed optional and if you choose not to use it, you can serve the “cheese” immediately after blending.

  6. Serving
    Spread a thin layer of the “goat’s cheese” on a plate. Then arrange a thin layer of red beets on top of the “goat’s cheese” and garnish with the fennel confit. Drizzle a little of the marinade on top and then serve the Chioggia Beet Carpaccio.

Nutritional Information per person Convert per 100g
2000 kcal
Energy583 kcal29.2%
Fat/Lipids48 g69.2%
Saturated Fats7.8 g39.0%
Carbohydrates (inc.dietary fiber)34 g12.7%
Sugars17 g18.8%
Fiber9.3 g37.4%
Protein/Albumin11 g22.9%
Cooking Salt (Na:1'042.7 mg)2'648 mg110.4%
A serving is 280g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
Sodium, Na 1'043 mg130.0%
MinManganese, Mn 2.3 mg117.0%
MinCopper, Cu 1.1 mg109.0%
VitVitamin K 63 µg84.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 158 µg79.0%
VitThiamine (vitamin B1) 0.85 mg77.0%
ProtTryptophan (Trp, W) 0.14 g55.0%
ElemPotassium, K 1'002 mg50.0%
ElemPhosphorus, P 333 mg48.0%
ElemMagnesium, Mg 176 mg47.0%

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 4.0 g40.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.17 g8.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.14 g55.0%
Threonine (Thr, T) 0.39 g42.0%
Phenylalanine (Phe, F) 0.57 g37.0%
Isoleucine (Ile, I) 0.41 g33.0%
Valine (Val, V) 0.53 g33.0%
Leucine (Leu, L) 0.74 g31.0%
Lysine (Lys, K) 0.37 g20.0%
Methionine (Met, M) 0.14 g16.0%

Essential macroelements (macronutrients) per person 2000 kcal
Sodium, Na 1'043 mg130.0%
Potassium, K 1'002 mg50.0%
Phosphorus, P 333 mg48.0%
Magnesium, Mg 176 mg47.0%
Calcium, Ca 94 mg12.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 2.3 mg117.0%
Copper, Cu 1.1 mg109.0%
Iron, Fe 4.9 mg35.0%
Zinc, Zn 2.8 mg28.0%
Selenium, Se 9.0 µg16.0%
Iod, I (Jod, J) 1.6 µg1.0%
Fluorine, F 0.06 µg< 0.1%
Notes about recipe

This Chioggia Beet Carpaccio is not only beautiful to look at, it is also a superb combination of citrus freshness and creamy “cheese.”

Chioggia beets: Chioggia beets are known for their deep red and white spirals, which is why they are also called candy cane or candy stripe beets. Their name comes from the Italian city Chioggia, which is where these beets originally come from. They have a more delicate flavor that is less earthy than many other beet varieties. Thanks to their striking spiral pattern, they are a decorative raw garnish or ingredient. The young leaves can also be added to salads.

Preparation time: The preparation time listed here refers to the quickest possible time required to prepare this dish. If you prefer a more intensive taste or would like to add probiotic powder, we recommend letting the “goat’s cheese” mixture rest overnight. The in-between steps can be completed in about 15–20 minutes and the “goat’s cheese” can then be quickly finished in the morning. Alternatively, you can begin preparing the dish in the morning and then finish it before guests arrive in the evening.

Salt and fat: Although we have adjusted this recipe slightly, it still contains a high amount of salt and fat. The latter, however, comes from the nuts and is considered healthy fat, whereas you should always try to reduce the amount of salt you use. The original recipe for 4–6 servings calls for a total of 3 tsp salt. This is equal to almost 20 grams and about 5 grams per serving. It is best to initially use only a pinch of salt for the confit as well as the “goat’s cheese.” You can always add more if needed.



Beet stains: When you are peeling the beets, you may want to wear gloves in order to prevent your hands from being stained.

Freshly squeezed juices: It is best to use freshly squeezed lemon juice for this recipe. You can use any remaining juice to flavor your tea or water.

Alternate preparation

Other types of beets: You can replace the Chioggia beets with another type of beet. You should, however, try to select a variety that doesn’t have too much of an earthy flavor.

Sweetener: Instead of agave syrup, you can also use honey as a sweetener.