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

Red Beet Cake with Walnuts and Sunflower Seeds

This red beet cake with walnuts and sunflower seeds is a true eye-catcher and full of flavor. Apples and beets provide a moist texture and important nutrients.


40% 46/13/41 
Ω-6 (LA, 14.1g) : Ω-3 (ALA, 2.6g) = 6:1

Ingredients (for servings, )


  • blender or hand-held blender / immersion blender
  • grater
  • vegetable peeler
  • refrigerator

Type of preparation

  • chop or grind
  • food preparation without heating
  • cool
  • meld
  • peel
  • grate (shred)
  • knead


  1. For the red beet cake
    Finely grind the walnuts and sunflower seeds in a blender. Wash and grate the apple and then combine with the shredded coconut, coconut flour, walnuts, and sunflower seeds in a bowl. Set to the side.

    Instead of grams, the original recipe uses the American unit “cups” for the ingredients. It calls for 2 cups of walnuts and 1 cup each of sunflower seeds, shredded coconut, and coconut flour.

    You can also peel the apple before grating in order to achieve a smoother mixture.

  2. Peel and cube the red beets. Cut the vanilla bean pod in half and use a knife to scrape out the amount called for or more. Purée both of these ingredients along with the raisins, agave syrup, and spices in the blender.

    In the original recipe, the author uses 3 cups of red beets, which corresponds to about 3 medium red beets (peeled). In addition, the recipe calls for 1 cup raisins and ½ cup agave syrup. No specific amount is listed for cinnamon; you can use more or less, as desired. It also calls for 2 pinches of ground vanilla, whereby we recommend using vanilla bean pods instead.

  3. Combine the mixture with the other prepared ingredients and the coconut oil in a bowl and knead until you have a smooth dough.

    For health reasons, we have cut the amount of coconut oil called for in the original recipe (½ cup) in half (see Tips).

  4. The dough should be smooth and pliable. Shape the dough into a loaf and place in the refrigerator for about 30 minutes so that the flavors can meld.

    The recommended cooling time is 30–60 minutes.

  5. Serving
    Dust the red beet cake with coconut flour before serving.

Nutritional Information per person Convert per 100g
2000 kcal
Energy498 kcal24.9%
Fat/Lipids37 g53.0%
Saturated Fats12 g61.5%
Carbohydrates (inc.dietary fiber)41 g15.3%
Sugars24 g27.1%
Fiber11 g43.4%
Protein/Albumin11 g23.0%
Cooking Salt (Na:47.6 mg)121 mg5.0%
A serving is 153g.Recommended daily allowance according to the GDA.
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 2.6 g128.0%
MinManganese, Mn 1.9 mg96.0%
MinCopper, Cu 0.94 mg94.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 117 µg58.0%
ProtTryptophan (Trp, W) 0.14 g55.0%
ProtThreonine (Thr, T) 0.44 g47.0%
VitVitamin E, as a-TEs 5.3 mg44.0%
VitBiotin (ex vitamin B7, H) 20 µg41.0%
ElemPhosphorus, P 264 mg38.0%

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 2.6 g128.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.14 g55.0%
Threonine (Thr, T) 0.44 g47.0%
Isoleucine (Ile, I) 0.47 g38.0%
Valine (Val, V) 0.61 g38.0%
Leucine (Leu, L) 0.81 g33.0%
Phenylalanine (Phe, F) 0.42 g27.0%
Lysine (Lys, K) 0.42 g23.0%
Methionine (Met, M) 0.20 g21.0%

Essential macroelements (macronutrients) per person 2000 kcal
Phosphorus, P 264 mg38.0%
Magnesium, Mg 127 mg34.0%
Potassium, K 640 mg32.0%
Calcium, Ca 59 mg7.0%
Sodium, Na 48 mg6.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 1.9 mg96.0%
Copper, Cu 0.94 mg94.0%
Zinc, Zn 2.1 mg21.0%
Iron, Fe 2.9 mg20.0%
Selenium, Se 11 µg20.0%
Iod, I (Jod, J) 2.7 µg2.0%
Fluorine, F 33 µg1.0%
Notes about recipe

This red beet cake with walnuts and sunflower seeds is a true eye-catcher and full of flavor. Apples and beets provide a moist texture and important nutrients.

Serving size: This recipe makes one cake.

Red beets: Red beets (Beta vulgaris subsp. vulgaris), also known as beetroot, are particularly well known for their deep red color that comes from the high concentration of the glycoside betanin, a compound in the betalain class of pigments. Thanks to their high levels of Vitamin B, potassium, iron, and folic acid, red beets are a healthy vegetable that can be eaten cooked or raw in salads. Red beets contain high levels of oxalic acid, which is why individuals who are at risk for developing kidney stones, such as Crohn’s disease patients, should avoid eating large amounts of the vegetable.

Walnuts and fat content: Walnuts are the nuts that contain the highest proportion of linolenic acid (an omega-3 fatty acid that is healthy for the heart). In addition, they are rich in vitamin E, zinc (an important trace element for the liver and hair), and potassium (essential for the functioning of the heart and other organs).

Sunflower seeds: Sunflower seeds contain over 90 % unsaturated fatty acids as well as vitamin E, vitamin B, vitamin A, vitamin F, carotene, calcium, iodine, and magnesium.

Shredded coconut: Shredded coconut is coconut that has been dried and shredded. It has a naturally sweet flavor.

Coconut flour: Coconut flour is made by grinding and dehydrating coconut meat and then extracting the oil. This is why it is a by-product in the production of coconut milk and coconut oil. Thanks to the relatively high proportion of indigestible carbohydrates it contains, coconut flour has the highest proportion of fiber of all common flour types. Coconut flour has a somewhat sweet, nutty flavor, which is why it is an especially good choice to use in sweet dishes. And because it absorbs liquids quickly, it also works well as a binder.

Agave syrup: Agave syrup, also called agave nectar, is a sweetener obtained from the agave plant. Raw agave syrup is more full bodied and has a neutral flavor. When you are purchasing and consuming agave syrup, there are a few general guidelines to keep in mind. Since the label “Raw,” isn’t strictly regulated, raw foodists should find out how agave syrup varieties advertised as raw are actually produced. Even if a gentle production process is used, agave syrup is not a natural product. Some manufacturers also market their products by claiming that they contain inulin, a prebiotic soluble fiber that is often attributed health-promoting characteristics and linked to mineral absorption or high levels of intestinal flora. However, the end product usually contains very little inulin as enzymes are added to convert this substance into sugars, most notably, fructose. The above-average level of fructose contained in agave syrup allows the product to have a very low glycemic index, but in large amounts can lead to health problems that are more harmful than products with a comparatively higher glycemic load. Just as so many things in life, too much of a good thing can be harmful.

Dates (especially organic Medjool dates), freshly squeezed fruit juices, and stevia leaves are good natural alternatives that can be used to sweeten a wide range of dishes and desserts.


Preventing stains: When peeling the beets, you may want to wear gloves in order to prevent your hands from being stained a reddish, violet color.

Reducing the amount of oil: We have intentionally reduced the amount of coconut oil. If you don’t think it is enough, you can add a little more. If you are interested in reading more about why it is a good idea to reduce your oil intake, please see our detailed review of the book Salt Sugar Fat by Michael Moss.

Vanilla bean pods or extract instead of ground vanilla: Ground vanilla loses a lot of flavor during the grinding process. It is only by grinding the pods along with the seeds that the product can retain more flavor. This is why vanilla beans are a good choice; alternatively, you can use vanilla extract.

Alternate preparation

Peeling the apple: You can also peel the apple before grating in order to achieve a smoother mixture. However, you will then not get the vitamins and minerals found in and under the apple peel.