Nutritional Information per person Convert per 100g
|Saturated Fats||2.2 g||11.0%|
|Carbohydrates (inc.dietary fiber)||45 g||16.5%|
|Protein (albumin)||10 g||20.3%|
|Cooking Salt (Na:110.9 mg)||282 mg||11.7%|
|Essential Nutrients per person with %-share Daily Requirement at 2000 kcal|
|Vit||Vitamin K||187 µg||249.0%|
|Fat||Alpha-Linolenic acid; ALA; 18:3 omega-3||3.0 g||152.0%|
|Vit||Vitamin C (ascorbic acid)||120 mg||149.0%|
|Fat||Linoleic acid; LA; 18:2 omega-6||11 g||111.0%|
|Vit||Folate, as the active form of folic acid (née vitamin B9 and||201 µg||101.0%|
|Min||Manganese, Mn||1.6 mg||82.0%|
|Min||Copper, Cu||0.70 mg||70.0%|
|Vit||Vitamin A, as RAE||495 µg||62.0%|
|Elem||Potassium, K||1'103 mg||55.0%|
|Vit||Vitamin B6 (pyridoxine)||0.63 mg||45.0%|
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.
|Vitamin K||187 µg||249.0%|
|Vitamin C (ascorbic acid)||120 mg||149.0%|
|Folate, as the active form of folic acid (née vitamin B9 and||201 µg||101.0%|
|Vitamin A, as RAE||495 µg||62.0%|
|Vitamin B6 (pyridoxine)||0.63 mg||45.0%|
|Biotin (ex vitamin B7, H)||17 µg||34.0%|
|Thiamine (vitamin B1)||0.29 mg||27.0%|
|Vitamin E, as a-TEs||3.2 mg||27.0%|
|Riboflavin (vitamin B2)||0.30 mg||22.0%|
|Pantothenic acid (vitamin B5)||1.1 mg||18.0%|
|Niacin (née vitamin B3)||2.4 mg||15.0%|
|For the salad|
|3 ½ oz|
|5 ½ oz|
|3 ½ oz|
|3 ½ oz|
|3 ½ oz|
|2 ½ oz|
|2 ½ oz||Sprouted lentils|
|2 ½ oz|
|½ bunch||(0.53 oz)|
|3 ½ oz|
|3 ½ oz|
|For the dressing|
|2 tbsp||(0.98 oz)|
|125 ml||(4.5 oz)|
For the salad
Cut the cherry tomatoes in half. Deseed and chop the red bell pepper. Thinly shred the cabbage and grate the carrots. Core the apples and then cut into thin slices. Chop the celery and radishes. If possible, spiralize the red beets; otherwise, grate them.
You can use store-bought sprouts, or even better is to grow your own sprouts at home.
Combine all of the ingredients for the salad in a large bowl.
For the dressing
Combine all of the ingredients and whisk. Use immediately.
The original calls for olive oil instead of canola oil.
Dress the salad and serve.
"Fresh Vegan Kitchen — Delicious Recipes for the Vegan and Raw Kitchen" offers a large selection of Asian-inspired vegan and raw vegan recipes.
OverviewThe Fresh Vegan Kitchen by David and Charlotte Bailey is a cookbook that can provide even the most experienced vegan chef with new ideas — this is thanks to the large variety of creative, Asian-inspired recipes it contains. However, many of the recipes are actually not that healthy as they often call for large amounts of oil and fat and sometimes include a less than desirable choice of ingredients. In this aspect, the cookbook unfortunately does not differ from the majority of other vegan cookbooks on the market. But by slightly modifying the recipes, you can conjure up dishes that are not only tasty, but also healthy.
Critical book reviews
Overall impressionThe Fresh Vegan Kitchen — Delicious Recipes for the Vegan and Raw Kitchen by David and Charlotte Bailey includes a diverse selection of vegan and raw vegan dishes. David and Charlotte Bailey define raw food as food that has been heated at a maximum temperature of 46 °C. They point out that some of the recipes listed as raw in their cookbook do contain smaller amounts of non-raw ingredients. Their goal is to make the most of the wide variety of vegan ingredients available, rather than simply leaving out ingredients. This is why their recipes are mainly influenced by dishes from Asian countries, which have a long tradition of vegetarian cuisine.
The many varied and imaginative dishes are a good example of just how diverse vegan cuisine is. Unfortunately, only some of the recipes include photos. The recipes are identified as raw, gluten-free, and/or wheat-free. For planning purposes, it would be he helpful to have additional information about preparation times. Most of the dishes contain common ingredients and require only very few little equipment.
David and Charlotte Bailey believe that there are many reasons to eat a vegan diet: not only animal welfare and the environment but also health is an important aspect. They have therefore tried to keep the amount of saturated fats and refined products in the recipes low, as well as the amount of salt and sugar. Unfortunately, this has only been achieved to a limited extent; as a result of the oil or coconut milk used, many of the dishes contain a large amount of fat in places where it would have been easy to reduce. The frequent use of olive oil and cashews is undesirable because of their poor ratio of omega-6 (LA) to omega-3 fatty acids (ALA). In many cases, it would have been easy to reduce the amount of fat called for or use other ingredients such as canola oil or walnuts.
It is nice to see that the basic recipes for homemade broths and spice pastes are used in many of the recipes. However, in other places processed ingredients such as canned foods and even ketchup are called for instead of more healthy natural products. It would be nice if there were a more consistent adherence to healthy eating principles.
The Fresh Vegan Kitchen by David und Charlotte Bailey is a comprehensive cookbook that shows the wide variety of vegan options that exist. And just small changes in favor of more healthy ingredients make it clear that vegan cuisine is not only varied and delicious but that it can also be healthy. The Fresh Vegan Kitchen is currently only available in English and can be purchased from Pavilion Books and Amazon.
About the authorsDavid Bailey, who has several years of experience working in top restaurants, and his wife Charlotte started their business Wholefood Heaven in 2010. They sell vegetarian street food at markets, festivals, and other events. Their famous Buddha Bowl won the 2011 British Street Food Awards for Best Main Dish. In addition to their business, they are continually developing new recipes and writing cookbooks.
ContentsThe Fresh Vegan Kitchen begins with a general introduction that is followed by a section on the health benefits of raw food and one that provides vegan cooking tips.
The recipes are divided into ten chapters:
Breakfasts:This chapter offers a small selection of breakfast dishes, most of which are on the sweet side. You will find, for example, recipes that call for lots of seeds, nuts, and dried fruits like G’raw’nola and a fruity Acai Bowl.
Soups:In this chapter, you will find a wide variety of soups, some of which are raw vegan soups. The Asian-inspired Laksa and the Chilled Cucumber and Wasabi Soup are just two examples of the recipes here.
Small plates & street food:The recipes included in this section can be served as appetizers, snacks, or main courses. About one-third of the dishes contain tofu products and about a half contain convenience products such as tortillas or dumpling dough. Examples of recipes here are the Bao Zi Steamed Buns and Vegetable Tempura with a Citrus Soy Dipping Sauce.
Salads: In this section, you can look forward to a wide variety of delicious salads, of which about two-thirds are raw. Just to name a few, Som Tam Salad, Aromatic Thai Salad, Hot Aubergine Salad, and Raw Sprouted Salad are some of the options to choose from.
Currys & mains: Many of the numerous main courses included are vegan versions of well-known international dishes, and apart from a few exceptions the main dishes are not raw. Examples of recipes found here are Beer-Battered Tofu “Fish” and Chips with Tartare Sauce and Mushy Peas and Sicilian Arancini (fried risotto balls). Given the high oil content, many of this recipes in this section contain quite a few calories.
Sides & dips: Along with dips like Baba Ganoush, this short chapter offers vegetable and tofu sides such as Maple-Glazed Tofu.
Desserts: This chapter is full of fruity, chocolaty, and creamy desserts. Recipes to try out include Poached Pears with Vanilla Cashew Cream and Peanut and Black Sesame Sweet Dumplings.
Pickles, spreads & treats:In this section, you will find a wide variety of different types of recipes: from Sauerkraut and Powerballs to Probiotic Raw Nut Cheese.
Drinks & smoothies: Examples of recipes in this section are Soya Milk and Homemade Lemonade with Chia Seeds.
Basics: You will find recipes for dressings, sauces, broths, and spice pastes here that are then called for in many of the recipes. Asian Vegetable Stock and Laksa Curry Paste are just two examples.
The Fresh Vegan Kitchen — Delicious Recipes for the Vegan and Raw Kitchen includes a recipe index at the end.
Book review written by Dr. med. vet. Inke Weissenborn
This raw sprouted salad with red cabbage and red beets is fresh, crisp, and nutritious. It tastes great served with raw crackers and spreads.
Nutritional profile: According to GDA guidelines, a serving of this salad provides more than three times the recommended daily requirement for vitamin K. In addition, it meets the recommended daily requirement for vitamin C and folic acid as well as 50 % of the daily requirement for manganese, copper, vitamin A, and potassium. At 4:1, the ratio of omega-6 to omega-3 fatty acids is under the maximum recommended ratio of 5:1.
Mung bean sprouts: Unlike other types of beans, 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 don’t cause bloating or gas. The beans are 2–3 mm in diameter, are cylindrical in shape, and have a grayish-green to brownish color. They are easy to sprout.
Sprouted lentils contain more protein, fiber, and vitamins than dried lentils.
Alfalfa: Alfalfa is a flowering plant that is classified in the subfamily Faboideae (also called Papilionoideae or Papilionaceae) and in the legume family (Fabaceae). It is also known under the name lucerne and the scientific name Medicago sativa. Thanks to their subtle nutty taste, these low-calorie sprouts are among the most popular of their kind. They are rich in protein (almost 10 %) and fiber but are most known for their high vitamin K content. Just 100 grams meet over 40 % of the recommended daily requirement for this vitamin (set by EU Regulation 1169/2011); vitamin K is important for coagulation, bone metabolism, and vascular regeneration.
Walnuts: Walnuts are the nuts that have the highest content of alpha-linolenic acid (ALA), an omega-3 fatty acid that is healthy for the heart. They are rich in tocopherols, a group of four different forms of vitamin E. And they are also a good source of macroelements and trace elements.
Red cabbage: Red cabbage is very similar to white cabbage, but it has a bit deeper and earthier flavor. Both are nutritional powerhouses, but red cabbage contains anthocyanins (antioxidant effects) and more glucosinolates (known to be anticarcinogenic) than white cabbage. Red cabbage is also rich in ascorbic acid (vitamin C), iron, and minerals.
Red beets: Red beets have powerful detoxing effects and support the body’s immune system. In addition, they are rich in antioxidants and are anti-inflammatory. However, red beets lose some of their nutritional value when they are cooked.
Celery: Celery contains relatively high amounts of beta-carotene and is known for its clean, fresh flavor.
Better ratio of fatty acids: For health reasons, we have replaced the olive oil in this recipe with canola oil. Economic powers and lobbyists have given olive oil cult status although it has a ratio of omega-6 (LA) to omega-3 fatty acids (ALA) that is significantly over the recommended maximum ratio of 5:1. Compared to olive oil, canola oil contains much higher levels of essential fatty acids, especially omega-3 fatty acids. Further information on this topic can be found under the following link: A Vegan Diet Can Be Unhealthy. Nutrition Mistakes.
You can vary the vegetables and sprouts as you like and also add additional herbs.
Oil-free dressing: If you would like to use a salad dressing that doesn’t contain any added oil, we would recommend the following two recipes: