|For the vinaigrette|
|½ tbsp||(0.24 oz)|
|½ tbsp||(0.24 oz)|
|1 tbsp||(0.30 oz)|
|1 tbsp||(0.32 oz)|
|For the salad|
|½ tbsp||(0.16 oz)|
For the vinaigrette
Whisk together the oil, grated ginger, lemon juice, and sesame seeds to make vinaigrette.
For health reasons, we have intentionally reduced the oil to one half of the amount listed in the original recipe. You can decide for yourself if you wish to add any additional oil.
For the salad
Cut the pear into thin slices that are about 6 mm. Halve the avocado, remove the pit, scoop the pulp out with a spoon, and also cut into 6 mm slices.
Alternate slices of avocado and pear on a plate. Drizzle with vinaigrette and garnish with sesame seeds.
Nutritional Information per person Convert per 100g
|Saturated Fats||3.7 g||18.6%|
|Carbohydrates (inc.dietary fiber)||20 g||7.4%|
|Cooking Salt (Na:8.9 mg)||23 mg||0.9%|
|Essential micronutrients with the highest proportions||per person||2000 kcal|
|Fat||Linoleic acid; LA; 18:2 omega-6||6.2 g||62.0%|
|Min||Copper, Cu||0.52 mg||52.0%|
|Vit||Folate, as the active form of folic acid (née vitamin B9 and||96 µg||48.0%|
|Vit||Vitamin K||28 µg||37.0%|
|Vit||Vitamin C (ascorbic acid)||28 mg||35.0%|
|Elem||Potassium, K||651 mg||33.0%|
|Vit||Pantothenic acid (vitamin B5)||1.5 mg||25.0%|
|Vit||Vitamin B6 (pyridoxine)||0.36 mg||25.0%|
|Prot||Tryptophan (Trp, W)||0.06 g||22.0%|
|Vit||Vitamin E, as a-TEs||2.3 mg||19.0%|
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.
|Vitamins||per person||2000 kcal|
|Folate, as the active form of folic acid (née vitamin B9 and||96 µg||48.0%|
|Vitamin K||28 µg||37.0%|
|Vitamin C (ascorbic acid)||28 mg||35.0%|
|Pantothenic acid (vitamin B5)||1.5 mg||25.0%|
|Vitamin B6 (pyridoxine)||0.36 mg||25.0%|
|Vitamin E, as a-TEs||2.3 mg||19.0%|
|Niacin (née vitamin B3)||2.2 mg||14.0%|
|Thiamine (vitamin B1)||0.14 mg||13.0%|
|Riboflavin (vitamin B2)||0.16 mg||12.0%|
|Vitamin A, as RAE||7.3 µg||1.0%|
|Biotin (ex vitamin B7, H)||0.14 µg||< 0.1%|
Adding ginger, sesame oil, and lemon to this salad with crisp Asian pear and creamy avocado brings a fresh taste and a little bit of Asia to the table.
Serving size: According to the cookbook, this recipe should make 1–2 servings. If you add some baby greens, for example, then it will certainly be enough for two servings.
Asian pears: Originally from China, Asian pears are round and the size of a medium to large apple. They have an ocher-colored skin with brown mottling. The white fruit inside is crisp, sweet and sour and has a taste reminiscent of apple, pear, and melon.
Black sesame seeds: Black sesame seeds are among the oldest seeds and have been used in Chinese herbal medicine for ages. They are particularly rich in valuable nutrients and building blocks and have a stronger flavor than white sesame seeds. Sesame seeds are one of the foods richest in selenium and also contain a considerable amount of calcium. Those who are sensitive to sesame need to be careful, as it is a strong allergen.
Ginger: Ginger is aromatic and known for its pungent, spicy taste, which is mainly a result of gingerol. Ginger is known to have a variety of medicinal effects; for example, it helps fight bacteria, inhibits the growing of viruses, and helps relieve nausea and vomiting. In addition, ginger stimulates blood flow and increases the production of bile.
Keep avocados from turning brown: When avocados are exposed to air, Tte process of oxidation causes them to quickly turn brown. You can prevent this by drizzling lemon or lime juice on top directly after slicing. The ascorbic acid contained in citrus fruits acts as an antioxidant, which slows down the discoloration process.
Greens and seeds: In addition to Asian pear and avocado, you can also add baby greens, which are more tender than other varieties of lettuce. You can also use other types of seeds such as pumpkin seeds or sunflower seeds.
Pear: If you can’t find Asian pears, you can use another variety of pear, so long as it is firm, crisp, and not too sweet (e.g., Abate Fetel pears that aren’t too ripe).