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

Coconut Curry Bowl with Summer Squash and Kale

This coconut curry bowl with summer squash, kale, and turmeric is a warming dish that is rich in fiber and has healing effects.


56% 37/16/47 
Ω-6 (LA, 3.2g) : Ω-3 (ALA, 0.1g) = !:0

Ingredients (for servings, )


  • food processor or blender
  • spiralizer or vegetable peeler

Type of preparation

  • chop or grind
  • food preparation without heating
  • blend
  • grate (shred)


  1. For the salad
    Spiralize the summer squash and transfer to a bowl. Shred the kale, add to the bowl, and set aside.

    The original recipe for four servings calls for 1 cup shredded kale, tightly packed (about 70 grams).

    If you don’t own a spiralizer, you can use a vegetable peeler to cut the squash into thin slices.

  2. For the sauce
    In a food processor, combine the coconut oil, coconut meat, sunflower seeds, curry powder, turmeric, cinnamon, granulated onion, coconut palm sugar, vinegar, and salt. Process into a creamy sauce.

    We have intentionally cut the amount of coconut oil in half. For further information, see the Tips section.

    The author uses onion powder instead of granulated onion.

    The original recipe for four servings calls for 1 cup young coconut meat (about 80 grams).

  3. Pour the sauce onto the kale and noodles. Massage it into the kale and noodles to make sure the flavors are incorporated.  

  4. For the topping
    Chop the basil and crush the pistachios. Top with the coconut chips, chopped basil, crushed pistachios, and microgreens (optional).

    The original recipe for four servings calls for ⅓ cup Coconut Jerky, a recipe that can be found on page 143 of the same cookbook.

Nutritional Information per person Convert per 100g
2000 kcal
Energy217 kcal10.9%
Fat/Lipids17 g24.5%
Saturated Fats8.6 g43.2%
Carbohydrates (inc.dietary fiber)13 g4.9%
Sugars5.4 g6.0%
Fiber4.5 g18.2%
Protein/Albumin5.7 g11.5%
Cooking Salt (Na:54.1 mg)137 mg5.7%
A serving is 124g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin K 127 µg169.0%
MinCopper, Cu 0.60 mg61.0%
VitVitamin C (ascorbic acid) 31 mg39.0%
MinManganese, Mn 0.69 mg35.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 64 µg32.0%
FatLinoleic acid; LA; 18:2 omega-6 3.2 g32.0%
VitVitamin E, as a-TEs 3.7 mg31.0%
VitVitamin B6 (pyridoxine) 0.41 mg30.0%
ElemPotassium, K 526 mg26.0%
ProtTryptophan (Trp, W) 0.06 g25.0%

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 3.2 g32.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.09 g4.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.06 g25.0%
Threonine (Thr, T) 0.17 g18.0%
Isoleucine (Ile, I) 0.21 g17.0%
Valine (Val, V) 0.27 g17.0%
Phenylalanine (Phe, F) 0.23 g15.0%
Leucine (Leu, L) 0.34 g14.0%
Lysine (Lys, K) 0.23 g12.0%
Methionine (Met, M) 0.09 g10.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 526 mg26.0%
Phosphorus, P 156 mg22.0%
Magnesium, Mg 71 mg19.0%
Calcium, Ca 60 mg7.0%
Sodium, Na 54 mg7.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.60 mg61.0%
Manganese, Mn 0.69 mg35.0%
Iron, Fe 1.8 mg13.0%
Zinc, Zn 1.0 mg10.0%
Selenium, Se 5.6 µg10.0%
Iod, I (Jod, J) 1.2 µg1.0%
Fluorine, F 0.26 µg< 0.1%
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

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Notes about recipe

This coconut curry bowl with summer squash, kale, and turmeric is a warming dish that is rich in fiber and has healing effects.

Kale: Kale is a fast-growing plant in the cabbage family. It can be found throughout the world, and like cauliflower originated from wild cabbage (Brassica oleracea L.). This hearty winter vegetable contains high levels of vitamin C. Kale provides a broad variety of nutrients including many vitamins, fiber, and phytonutrients. This recipe uses raw kale, which has more nutritional value than cooked kale. Most cooking processes destroy heat-sensitive vitamins, which remain available in raw kale.

Summer squash: Summer squash, also called yellow zucchini or yellow squash, is harvested before it is ripe so that the skin is still thin, tender, and edible. Like zucchini, summer squash is mild-tasting with a slightly sweet flavor. The main difference is the shape. Zucchini is straight whereas summer squash has a fat bottom and tapers toward the neck. Zucchini and summer squash can often be substituted for each other in recipes.

Young coconut meat: Young coconuts contain coconut water and meat. The meat of young coconuts is thinner (0.1 to 0.5 mm) and softer than that of older, riper coconuts and can be scooped out easily. The meat of a young coconut has a milder flavor and aroma, is sweeter, contains less fat, and is considerably lower in calories than when ripe. Coconut meat is rich in calcium as well as phosphorous, which is especially important for athletes.

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

Turmeric: Turmeric, also called Indian saffron, comes from South Asia and is in the ginger family. Fresh turmeric has a peppery, slightly spicy taste. Dried, as is generally the case in India, it tastes milder and slightly bitter. Turmeric is best stored in a dark place; otherwise, it tends to lose color and flavor.


Reducing the oil: For health reasons, we have reduced the amount of coconut oil. The goal is to use as little oil as is possible without having any reduction in flavor.

Alternate preparation

Spinach: As an alternative to kale, the author suggests using spinach.

Soaked cashews: You can use soaked cashews instead of young coconut meat for the sauce. Just keep in mind that cashews are usually not raw. The label “raw” just tells you that they haven’t been roasted. When sold commercially, cashews have either been roasted, steamed, or heated in some other manner in order to deactivate the toxic oil cardol that they contain. We can only be assured that the cashews we buy are truly raw when the process is explained in detail and includes information about the temperature during the heating process not exceeding 42 °C.

Onion powder alternatives: In place of onion powder, you can use granulated onion or fresh onion, whereby the latter is the best choice.

Coconut Jerky: The author uses dehydrated, marinated coconut meat (Coconut Jerky) for the topping. You can find the recipe for Coconut Jerky on page 143 of the same book.

Zucchini: Instead of yellow squash, you can also use zucchini.