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

Simple Tostada with Fresh, Delicious Toppings

Simple Tostada, made from corn, red bell pepper, and flaxseed, is delicious, easy to prepare, and tastes great with the suggested toppings.


61% 63/14/22 
Ω-6 (LA, 8.1g) : Ω-3 (ALA, 3.5g) = 2:1

Ingredients (for servings, )

For the tostadas
2 ½ cupsCorn kernels, yellow, raw (organic) (15 oz)
1 ¼ cup, choppedSweet peppers, red, raw (organic?) (6.5 oz)
120 mlDrinking water, raw (organic?) (4.2 oz)
1 ½ tbspLime juice (raw?, organic?) (0.38 oz)
1 ½ tspChili powder (raw?, organic?) (0.14 oz)
1 ½ tspCumin, ground (raw, organic?) (0.16 oz)
1 tspSea salt (raw?, organic?) (0.18 oz)
¾ cup, groundLinseed (golden linseed, flax) (3.2 oz)
2 tbspCoriander leaves, raw (0.05 oz)
For the sunflower sour cream
1 cupSunflower seeds, raw (organic?) (4.9 oz)
1 tbspLemon juice (raw?, organic?) (0.26 oz)
1 tbsp choppedShallots, raw (organic?) (0.35 oz)
1 tspApple cider vinegar (raw?, organic?) (0.18 oz)
½ tspSea salt (raw?, organic?) (0.09 oz)
60 mlDrinking water, raw (organic?) (2.1 oz)
For the spicy pico de gallo
2 cup, choppedCherry tomatoes, raw (cherry tomatoes, organic?) (12 oz)
½ Jalapeño, raw (organic?) (0.25 oz)
½ Onions, red (raw, organic?) (1.4 oz)
1 dashSalt, table salt (0.01 oz)
1 Limes, raw (organic?) (2.4 oz)
For the toppings
1 cup, choppedRed cabbage, raw (organic?) (3.1 oz)
1 cup, choppedRomaine lettuce, raw, organic? (1.7 oz)
½ Avocados, raw (organic?) (3.5 oz)


  • food processor or blender
  • dehydrator
  • refrigerator
  • citrus juicer (lemon squeezer)

Type of preparation

  • dehydrate
  • chop or grind
  • food preparation without heating
  • soak
  • blend
  • squeeze
  • cool
  • meld
  • remove the skin


  1. Preparation (can be done the day before)
    For the sunflower sour cream, soak the sunflower seeds for at least 6 hours. Given the long dehydration time, it works well to prepare the tostadas the day before and, as the author does, store them in the refrigerator until you are ready to use.

  2. For the tostadas
    In a food processor combine the corn, chopped bell pepper, water, lime juice, chili powder, cumin, and salt, and process to blend. Pour the mixture into a bowl and stir in the ground flaxseed. Let the mixture set for 10 minutes to thicken.

    In the original recipe for 6 servings, the author uses 2½ cups of fresh corn kernels. This is about the yield that you would get from two large ears of corn (≈ 300 grams).

  3. Spread the mixture onto dehydrator sheets in 3-inch circles — this makes around 12 to 14 shells. Dehydrate for 9 to 18 hours at 107.6 degrees until crunchy or you can leave them a bit soft for a soft style taco.

    You can prepare the Sunflower Sour Cream and the Spicy Pico de Gallo while the tostados are dehydrating. It’s best to prepare the toppings shortly before the end of the dehydrating time so that they are as fresh as possible.

    In the original recipe, the author recommends dehydrating the tostadas at 46 °C (115 °F) for 8–15 hours.

    Raw food and temperature: In the US, food is considered raw as long as the ingredients aren’t heated over 47 °C. Your preference for the maximum temperature (our preference is 42 °C (107.6 °F)) will determine whether or not certain dishes are in the raw category. If you want to prepare this dish according to raw food criteria, set the dehydrator to the maximum temperature that you consider raw. However, you should be aware that at lower temperatures you will have to dehydrate foods longer.

  4. For the sunflower sour cream
    In a high-speed blender, combine the soaked sunflower seeds, lemon juice, shallot, vinegar, salt, and water. Blend until smooth.

    Add more water if needed. It should be a creamy mixture.

    A recipe for 6 servings will make about 1½ cups of sour cream. Store in a glass container. Will keep for 4 days in the refrigerator.

  5. For the spicy pico de gallo 
    Finely chop the cilantro and jalapeño. In a bowl, combine the tomatoes, jalapeño, cilantro, onion, and salt.

    The original recipe that makes six servings calls for 1 large lime and ½ small jalapeño.

  6. Toss to combine, and then cover with a lid or plastic wrap. Let marinate for at least 25 minutes before serving. Right before serving, squeeze the lime, add the lime juice and stir to combine.

    The recipe for 6 servings makes about 2 cups of the Spicy Pico de Gallo.

    Store in a glass container with a tight-fitting lid. It will keep well for 5 days in the refrigerator.

  7. Finishing the recipe
    Pit and dice the avocado. To serve, top the dehydrated tortillas with your choice of the suggested toppings:
    Sunflower Sour Cream, Spicy Pico de Gallo, shredded red cabbage, shredded romaine lettuce, and avocado.

    The author Summer Sanders recommends using a large ripe Hass avocado.

Nutritional Information per person Convert per 100g
2000 kcal
Energy535 kcal26.7%
Fat/Lipids25 g35.2%
Saturated Fats2.5 g12.4%
Carbohydrates (inc.dietary fiber)70 g26.1%
Sugars5.7 g6.3%
Fiber15 g59.8%
Protein/Albumin16 g32.0%
Cooking Salt (Na:564.3 mg)1'433 mg59.7%
A serving is 294g.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 3.5 g177.0%
MinCopper, Cu 0.93 mg93.0%
VitThiamine (vitamin B1) 0.94 mg85.0%
VitVitamin E, as a-TEs 10 mg84.0%
VitVitamin C (ascorbic acid) 65 mg81.0%
FatLinoleic acid; LA; 18:2 omega-6 8.1 g81.0%
VitVitamin B6 (pyridoxine) 1.1 mg77.0%
ProtTryptophan (Trp, W) 0.19 g76.0%
Sodium, Na 564 mg71.0%
MinManganese, Mn 1.4 mg70.0%

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 3.5 g177.0%
Linoleic acid; LA; 18:2 omega-6 8.1 g81.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.19 g76.0%
Threonine (Thr, T) 0.63 g68.0%
Leucine (Leu, L) 1.4 g60.0%
Isoleucine (Ile, I) 0.68 g55.0%
Valine (Val, V) 0.85 g53.0%
Phenylalanine (Phe, F) 0.80 g52.0%
Methionine (Met, M) 0.32 g35.0%
Lysine (Lys, K) 0.60 g32.0%

Essential macroelements (macronutrients) per person 2000 kcal
Sodium, Na 564 mg71.0%
Magnesium, Mg 248 mg66.0%
Phosphorus, P 445 mg64.0%
Potassium, K 873 mg44.0%
Calcium, Ca 98 mg12.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.93 mg93.0%
Manganese, Mn 1.4 mg70.0%
Selenium, Se 27 µg50.0%
Iron, Fe 5.3 mg38.0%
Zinc, Zn 3.8 mg38.0%
Iod, I (Jod, J) 5.2 µg3.0%
Fluorine, F 30 µg1.0%
Book: “Raw and Radiant - 130 Quick Recipes and Holistic Tips for a healthy Life“ by Summer Sanders
Raw and Radiant
Skyhorse publishing, Summer Sanders
Raw recipes 128 (2), Cooked recipes 2 (1)
Additional photos (9)

“Raw and Radiant — 130 Quick Recipes and Holistic Tips for a Better Life” contains creative, healthy raw vegan recipe beginners and experienced raw foodists.

OverviewRaw and Radiant by Summer Sanders contains simple and fast recipes which offer proof that healthy food is delicious and easy to prepare. The recipes don’t require any cooking, and you will only need a few pieces of kitchen equipment. Strictly speaking, some of the recipes are not 100 % vegan because they call for honey, while others are not strictly raw vegan because they use cashews and/or soy sauce. Most of the recipes use basic ingredients, with some calling for the addition of protein powder, superfood powder, and probiotic capsules. Raw and Radiant offers a large variety of creative, healthy, raw vegan recipes. Both new and experienced raw vegans will find plenty of delicious recipe ideas.

SummaryRaw and Radiant: – 130 Quick Recipes and Holistic Tips for a Better Life contains a large variety of raw vegan recipes that are prepared without using heat. About one-sixth of the dishes contain ingredients that are technically not raw because of the processing method used. These include cashews, soy sauce, and vanilla.
Although it is used in only a few recipes in this book, many feel that honey has no place in vegan cooking. It can easily be replaced with other sweeteners if desired. Despite a large number of recipes, the author has included photos for most of the dishes. You will be impressed with the exclusive use of fresh ingredients, as the author refrains from using prepared foods. Some recipes, especially in the Breakfast and Smoothies sections, include additions such as protein powder or other ingredients like mesquite powder and tocotrienol (a form of vitamin E). These ingredients make it more difficult to prepare the recipes since these are not commonly found in many kitchens. This could also leave cooks with the impression that these items are required for raw vegan cooking. It is always preferable to use only unprocessed ingredients.
You will appreciate the fact that the addition of sweeteners and oils is significantly reduced and kept to a bare minimum. Summer Sanders prefers using olive oil for savory dishes and coconut oil for sweets. It would have been preferable to see the use of healthier oils in these cases. Cooks may choose to use different types of oils according to their preferences.
Summer Sanders proves her point in Raw and Radiant that healthy raw vegan food can be easy to prepare, which is why she avoids the use of time-intensive practices like dehydrating and long soaking periods. It would be nice for planning purposes if the preparation times were included, along with clearly marked waiting times.
Raw and Radiant: – 130 Quick Recipes and Holistic Tips for a Better Life by Summer Sanders is a cookbook with many health tips and an extensive collection of recipes. With its large variety of raw vegan recipes that are, for the most part, easy to prepare, both new and experienced raw vegans will find plenty of delicious recipe ideas.

About the authorSummer Sanders lives in Sedona, Arizona, with her husband and her son. She is an advocate for untreated, organic raw foods but does not follow an exclusively raw diet. Sanders is the founder of an all-organic cold-pressed juice bar and superfood kitchen located in Arizona. She is also a health coach and blogger.

ContentsRaw and Radiant is divided into four sections:

  • Basics
  • Recipes
  • The Cleanse
  • Becoming Strong and Radiant

I. BasicsThis includes chapters like My Food Philosophy, Why Raw Food?, Supplements + Healthy Tips, and Eating with the Seasons.

II. RecipesThe recipes are divided into eight chapters:

  • Breakfast
  • Nut Milks
  • Smoothies
  • Soups & Salads
  • Dressings, Sauces & Sides
  • Main Dishes
  • Sweet Treats
  • Juices

Breakfast:Recipes for breakfast puddings and different types of granola are included in this section. Many of the recipes include superfoods and protein powder. An example of the types of recipes in this section is The Best Açaí Bowl Ever, which includes açaí, banana, avocado, almond milk, protein powder, coconut, bee pollen, and more.

Nut milk:A wide array of nut milks is presented here. The impressive selection includes among others almond milk, hazelnut milk, walnut milk, and sesame milk, and they are all enhanced with sweeteners, vanilla, and/or other ingredients. A good example is the recipe for Sunflower Hempseed Milk, which includes vanilla and dates.

Smoothies:Many of the recipes for smoothies include protein powder, probiotic capsules, and superfoods. An example is the Citrus Flax Cleanser.

Soups & Salads:Two-thirds of the recipes for salads include only fresh ingredients. A recipe you might like to try is the Watercress and Fresh Fig Salad.

Dressings, Sauces & Sides: This section includes recipes for dressings, pestos, dips, and small snacks like the Spicy Pico de Gallo.

Main Dishes:This section includes an assortment of Asian, Mexican, and European dishes, including quite a few vegetable pasta choices like the Maple and Sage Infused Sweet Potato Ravioli, and other dishes like the Coconut Curry Bowl or the Simple Tostada. The ingredients are always fresh; processed ingredients or supplement powders are never used.

Sweet Treats:This chapter focuses on cakes, cookies, and snack bars. The recipes have minimal amounts of sugar, while the amount of oil is reduced but not eliminated by any means. Powders, for example, protein powder, is only used in a few recipes. One example is the recipe for Spirulina Sesame Bars.

Juices:Most juice recipes in this book contain both fruits and vegetables. The juice recipes call for fresh ingredients only and do not contain any added powders or sweeteners. An example is Recovery Greens, where the recipe calls for kale, Swiss chard, celery, and lemon.

III. The CleanseThis section begins with an introduction about cleansing — what it is and why we should do it. A 5-day plan is provided with six drink suggestions for each day.

IV. Becoming Strong and + RadiantThe last section of the book covers the keys to a holistic lifestyle and focuses on the steps you can take to achieve that healthy glow. Summer Sanders provides helpful mantras to keep you centered, recommends that you take time to nurture your passions, and has a short discussion about why activities like yoga and running are designed to keep you moving and healthy.

The Appendices include information on Soaking, Sprouting, Making Flours, and Favorite Reading & Resources. Raw and Radiant finishes with an index of recipes and metric conversion charts.

Raw and Radiant by Summer Sanders is currently only available in English. You can order it through Skyhorse Publishing and Amazon.

Book review by Dr. med. vet. Inke Weissenborn

... more

Notes about recipe

Simple Tostada, made from corn, red bell pepper, and flaxseed, is delicious, easy to prepare, and tastes great with the suggested toppings.

Preparation time: Since the recipe calls for many ingredients that are already prepped (e.g., chopped or ground), the preparation time for the recipe is somewhat shorter. To be on the safe side, you should add 10–15 minutes to prep the ingredients.

Tostadas: Tostadas are fried corn tortillas that are usually served flat. They shouldn’t be confused with Spanish omeletts that are made from eggs, potatoes, and onions. Traditionally, tostadas were made from large corn kernels that were soaked overnight in lime water (nixtamalization) before they were ground and kneaded into a dough for the tostadas. The alkaline lime solution causes the skin of the corn kernels to peel off, increases the bioavailability of protein and vitamins, and improves the aroma and flavor. In contrast, wheat tortillas are more common in Northern Mexico and the United States. These soft tortillas work well for soft tacos, burritos, and fajitas.

Pico de gallo: In Mexico, this tomato-based salsa is sometimes called salsa mexicana bacause the colors of the red tomato, white onion, green chili, and cilantro represent the colors of the Mexican flag.

Corn: Corn is a plant that is in the family of grasses (Poaceae). It originated in Mexico and there are over 50,000 different varieties that vary in color, shape, and size. Fresh sweet corn is great eaten raw. The sugar in sweet corn varieties does not change into starch when the corn matures as the gene for this process is not present. When they are ripe, the kernels decrease in size, and as a result sweet corn is usually harvested before the maturation process is complete. Corn consists primarily of carbohydrates. In addition, it contains a number of minerals, vitamins, and essential and semi-essential amino acids.

Bell peppers: There are a large variety of peppers (Capsicum annuum) that are very different from one another and can be divided into a number of species and varieties. The most widely used variety of peppers in Europe and the United States are bell peppers. Most varieties change color as they mature, from green to red, yellow, or orange, depending on the carotenoids present. When this member of the nightshade family begins to ripen, chlorophyll levels decrease, and the colorful carotenoid pigments begin to appear. Green peppers have a more pronounced flavor than the sweet ripe red and yellow peppers.

Flaxseed: Flaxseeds are the seeds of the common flax, Linum usitatissimum. Flaxseed is slightly nutty in flavor and has a fat content of 40 %. And with 50 % alpha linoleic acid, a polyunsaturated omega-3 fatty acid, flaxseed has the highest concentration of omega-3 fatty acids of all of the plant oils.

Sunflowers seeds: Sunflower seeds contain over 90 % unsaturated fatty acids, as well as vitamin E, vitamin B, and vitamin A.

Avocados: Avocados have a high fat content, and thanks to the creamy consistency of the pulp are also known as “butter fruit.” They have a higher fat content than all other types of fruits and vegetables, and are rich in potassium and unsaturated fatty acids. Avocados are best eaten raw, so long as the flesh has not turned grayish or brown.


Preventing avocados from turning brown: When avocados are cut open, the cell walls at the cut are broken, which initiates the oxidation process. The avocado then turns brown if nothing is done to prevent this natural process. To keep this from happening, you can drizzle lemon or lime juice on the avocados.

Storing avocados: Avocados are harvested before they are ripe. They ripen best if you place them next to apples (or put them together in a paper bag) and store at room temperature. The apples release ethylene gas, which speeds up the ripening process.

Alternate preparation

Tip from the author (quick version): If you want to make a quicker version you can just omit the tostada shell and use collard greens or romaine lettuce. I make the tostada shells ahead of time and store them in the refrigerator until I’m ready to use them.

Raw food and temperature: In the US, food is considered raw as long as the ingredients aren’t heated over 47 °C. Your preference for the maximum temperature (our preference is 42 °C (107.6 °F)) will determine whether or not certain dishes are in the raw category. If you want to prepare this dish according to raw food criteria, set the dehydrator to the maximum temperature that you consider raw. However, you should be aware that at lower temperatures you will have to dehydrate foods longer.

Cilantro: 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.