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

Chicory Salad with Figs with blanched Celery and Avocados

The combination of the slightly bitter chicory and sweet figs plus blanched celery and avocados give this salad an exquisite flavor.

raw-vegan

15min
easy
85% 47/10/44 
Ω-6 (LA, 14.1g) : Ω-3 (ALA, 2.8g) = 5:1


Ingredients (for servings, )

For the chicory boats and nut topping
3 Chicory (13 oz)
2 ½ ozWalnuts, shelled
For the celery and fruit mixture
4 Figs (7.0 oz)
2 Avocados (14 oz)
1 Orange, peeled (4.6 oz)
2 Celery (35 oz)
½ tspFresh ginger (0.04 oz)
For the dressing
1 Orange, peeled (4.6 oz)
1 tbspApple cider vinegar (0.52 oz)
3 tbspWalnut oil (1.4 oz)
1 dashSalt (0.01 oz)
1 dashBlack pepper (0.00 oz)

Equipment

  • food processor or rolling pin
  • citrus juicer (lemon squeezer)

Type of preparation

  • chop or grind
  • food preparation without heating
  • squeeze

Preparation

  1. For the chicory boats and nut topping
    Wash the chicory, shake dry, and set to the side to use later.

    Although the chicory and nuts aren’t needed until the last preparation step, you should prep them first so that the rest of the ingredients don’t have to sit too long before serving.

  2. Grind the walnuts in a food processor or put them in a resealable freezer bag and roll over the bag with a rolling pin.

    The original recipe calls for a nut mixture. We have only listed walnuts here, but you can use any type of nut for this recipe.

  3. For the celery and fruit mixture
    Wash and quarter the figs. Cut the avocados in half lengthwise, remove the pits, and cut the pulp into larger cubes. Peel and fillet the orange and cut the celery into thin slices. Peel and chop the ginger.

  4. For the dressing
    Use the citrus juicer to juice the orange and then combine with the apple cider vinegar, walnut oil, salt, and pepper. Pour the dressing over the celery and fruit mixture and carefully stir in.

    We have listed walnut oil here whereas the original recipe doesn’t specify what type of nut oil to use. Additional information can be found in the sidebar under Alternative Preparation.

  5. Sprinkle the ground walnuts on the fruit mixture and carefully stir in.

  6. Place the chicory leaves on a serving dish and fill with the fruit and nut mixture. Serve and enjoy.

Nutritional Information per person Convert per 100g
2000 kcal
Energy490 kcal24.5%
Fat/Lipids37 g53.0%
Saturated Fats4.3 g21.5%
Carbohydrates (inc.dietary fiber)39 g14.6%
Sugars19 g20.8%
Fiber18 g70.9%
Protein/Albumin8.2 g16.4%
Cooking Salt (Na:248.7 mg)632 mg26.3%
A serving is 588g.Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
FatLinoleic acid; LA; 18:2 omega-6 14 g141.0%
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 2.8 g139.0%
VitVitamin K 99 µg132.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 245 µg122.0%
ElemPotassium, K 1'643 mg82.0%
VitVitamin C (ascorbic acid) 56 mg71.0%
MinCopper, Cu 0.67 mg67.0%
MinManganese, Mn 1.2 mg59.0%
VitVitamin B6 (pyridoxine) 0.67 mg48.0%
VitPantothenic acid (vitamin B5) 2.6 mg43.0%

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 14 g141.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 2.8 g139.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.10 g41.0%
Threonine (Thr, T) 0.27 g29.0%
Isoleucine (Ile, I) 0.32 g26.0%
Valine (Val, V) 0.38 g24.0%
Leucine (Leu, L) 0.50 g21.0%
Phenylalanine (Phe, F) 0.32 g21.0%
Lysine (Lys, K) 0.35 g19.0%
Methionine (Met, M) 0.11 g12.0%


Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 1'643 mg82.0%
Sodium, Na 249 mg31.0%
Phosphorus, P 213 mg30.0%
Magnesium, Mg 109 mg29.0%
Calcium, Ca 190 mg24.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.67 mg67.0%
Manganese, Mn 1.2 mg59.0%
Zinc, Zn 1.8 mg18.0%
Iron, Fe 2.0 mg15.0%
Selenium, Se 2.9 µg5.0%
Iod, I (Jod, J) 1.8 µg1.0%
Fluorine, F 17 µg< 0.1%
Notes about recipe

The combination of the slightly bitter chicory and sweet figs plus blanched celery and avocados give this salad an exquisite flavor.

Chicory: Chicory is an herbaceous plant that gives this raw salad a slightly bitter taste. Bitter foods are an important component of the cuisines in certain regions in Italy, for example, Liguria and Apulia, and also in countries such as Greece, Turkey, and the south of India.

Tips

Nut allergies: If you have a nut allergy, you can leave out the walnuts and instead use an oil of your choice to dress the salad.

Reducing the bitterness of chicory: If you would like to reduce the bitter flavor of chicory, it is best to purchase chicory that has a light color and, if possible, doesn’t have a green shimmer. In addition, you can cut a wedge-shaped piece out of the stalk as the highest concentrations of the two main bitter substances lactucopicrin and lactucin are found here. These two sesquiterpene lactones are also found in other lettuce species such as endive. However, bitter substances are valuable as they stimulate the release of salivary and gastric juices, thereby increasing appetite and promoting digestion.

Alternate preparation

Types of nut oils: In this recipe, the author Kristina Unterweger simply includes nut oil in the ingredient list without specifying a specific type. We decided to use walnut oil here as it contains a high amount of essential omega-6 fatty acids, most notably, linoleic acid. Depending on your taste preferences, you might like to try other types of nut oils (e.g., peanut, almond, or hazelnut oil).

Types of nuts: For this salad, you can either make your own nut mixture to use here or simply choose one of your favorite nuts.