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

Ravioli Wedges with Porcini Mushroom Filling

This ravioli dish with porcini mushroom filling can be served as an appetizer or a side dish and is both delicious and an absolute eye-catcher.


66% 35/13/52 
Ω-6 (LA, 5.7g) : Ω-3 (ALA, 0.2g) = 28:1

Ingredients (for servings, )


  • blender
  • mandoline
  • vegetable peeler

Type of preparation

  • food preparation without heating
  • soak
  • blend
  • purée
  • peel
  • drain
  • slice


  1. Prep for the filling
    Soak the macademia nuts 2-3 hours and the dried porcini mushrooms for about 30 minutes.

  2. For the ravioli
    Peel the red beet well, making sure to remove all of the hard spots. Use a vegetable slicer to cut into slices that are as thin as possible. Let the slices rest for about 10 minutes as this makes them easier to shape.

    It’s a good idea to wear disposable gloves when peeling the red beet since this vegetable can stain your hands.

    In place of a V-slicer, you can also use other types of vegetable slicers.

  3. For the filling
    Combine 1½ tbsp water and ½ tsp sea salt to make a brine.

    The author recommends that you use high-quality noncarbonated water. However, you can also use tap water as we have listed in our recipe.

  4. Let the macademia nuts and dried porcini mushrooms drain and blend them with the remaining ingredients in a blender until the mixture is smooth.

  5. Spoon ½ tsp of the filling onto the middle of a red beet slice, making sure to leave the edge around the filling free. Fold the slice together and use your fingers to form a pocket. Cut the finished ravioli in half and arrange on plates.

  6. For the sauce
    Blend all of the ingredients in a blender on the highest setting until the mixture is smooth.

    The original recipe for 2 servings calls for a 2 cm piece of leek. This is equal to about 20 grams.

  7. For serving
    Garnish the sauce with basil and serve with the Ravioli Wedges with Porcini Mushroom Filling.

Nutritional Information per person Convert per 100g
2000 kcal
Energy532 kcal26.6%
Fat/Lipids45 g63.9%
Saturated Fats5.7 g28.4%
Carbohydrates (inc.dietary fiber)31 g11.3%
Sugars16 g17.8%
Fiber12 g47.8%
Protein/Albumin11 g22.9%
Cooking Salt (Na:608.7 mg)1'546 mg64.4%
A serving is 266g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
MinManganese, Mn 3.5 mg177.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 170 µg85.0%
MinCopper, Cu 0.81 mg81.0%
Sodium, Na 609 mg76.0%
VitThiamine (vitamin B1) 0.83 mg76.0%
ProtTryptophan (Trp, W) 0.16 g63.0%
FatLinoleic acid; LA; 18:2 omega-6 5.7 g57.0%
ElemPotassium, K 885 mg44.0%
ElemMagnesium, Mg 158 mg42.0%
ProtThreonine (Thr, T) 0.36 g39.0%

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 5.7 g57.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.20 g10.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.16 g63.0%
Threonine (Thr, T) 0.36 g39.0%
Phenylalanine (Phe, F) 0.54 g35.0%
Isoleucine (Ile, I) 0.36 g29.0%
Valine (Val, V) 0.46 g29.0%
Leucine (Leu, L) 0.66 g27.0%
Lysine (Lys, K) 0.31 g17.0%
Methionine (Met, M) 0.12 g13.0%

Essential macroelements (macronutrients) per person 2000 kcal
Sodium, Na 609 mg76.0%
Potassium, K 885 mg44.0%
Magnesium, Mg 158 mg42.0%
Phosphorus, P 247 mg35.0%
Calcium, Ca 110 mg14.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 3.5 mg177.0%
Copper, Cu 0.81 mg81.0%
Iron, Fe 4.4 mg31.0%
Zinc, Zn 2.9 mg29.0%
Selenium, Se 3.2 µg6.0%
Fluorine, F 63 µg2.0%
Iod, I (Jod, J) 3.4 µg2.0%
Notes about recipe

This ravioli dish with porcini mushroom filling can be served as an appetizer or a side dish and is both delicious and an absolute eye-catcher.

Raw ingredients: Some of the ingredients called for in this recipe, such as almond butter, nutritional yeast flakes, and dried porcini mushrooms, are available raw as long as the manufacturere used lower temperatures in the production process. You can often find raw almond butter at health stores. Nutritional yeast flakes, however, are normally not raw, since the yeast is deactivated by using high heat (heat deactivation).


Avoid staining: Since red beets can leave tough stains, it is best to wear disposable gloves.

Alternate preparation

Substitutions for basil: As a substitute for basil, you can use parsley or thyme for the garnish.

Fresh mushrooms: If available, you can use fresh porcini mushrooms instead of dried ones. However, if you want the same flavor, you will need four times as many fresh mushrooms since porcini mushrooms consist of up to 80% water.