macronutrient ratios (and a raw soup creation)
When I first heard of the 80/10/10 diet concept (and the similar “fruitarian” lifestyle) I thought it was just a recipe for excused-disordered-eating. I mean, how could you get all your nutrients from mainly fruit? I kind of judged the whole idea before looking into it properly. Now after doing a bunch of reading, and experiencing the lifestyle first hand, my perception is very different.
I must admit though, 10% fat from my daily calories is too little for me (personally) – my skin requires more (healthy) fats to keep my eczema at bay. 15-25% works for me, without effecting my digestion, energy levels or skin. High carb, low(ish) fat and moderate protein seems to be my ticket… let’s say 70/15/15 – doesn’t quite have the same catchy-ness to it, does it? Oh well.
I think that working out what ratio works for YOU is key here – some people function well on a moderate amount of carbs, and more fat, others might like more protein and so on. My dietary experiments are really helping me work out what is right for me – there’s no other way to determine it, you have to put the theory into practise, right?
Everyone knows I hate to waste food. Somehow (I wonder how?) I managed to end up with a huge bag of organic broccoli stalks from my new place of work that were destined for the bin. Waste not want not. Broccoli stalks are the most delicious parts of the vegetable in my opinion – you can shred them for “slaw,” juice them, or use the tender insides for a lovely raw soup creation (below).
Simply peel the woody outside off, and you are left with the sweet, delicious insides. Excuse my old lady nana hands…. that’s what you get when washing dishes for money.
Raw Creamy Tomato Soup
Makes 2 large serves
(RAW, Vegan, nut/soy/corn/grain/refined sugar free)
- 1C semi dried tomatoes – you could use fresh, just make sure they are super sweet ones. I like semi-dried as the flavour is more intense and fresh tomatoes hurt my stomach. I just dehydrate for about 18 hours at 60 degrees C.
- Juice of half a lemon
- Juice of one orange
- 1 large medjool date, pitted
- 1/4t sea salt
- 3T hopped fresh basil
- 1/4C Spring onions (scallions)
- 4T raw unhulled tahini
- 3C broccoli stalk cut into chunks OR white part of 3 zucchini – white insides only, you can use the outsides for zucchini noodles.
- Black pepper to taste
- 1-2C water, depending on how thick you like it.
- Blend all ingredients in a blender until very smooth, adding water until you reach the desired consistency. This will work in a food processor too, but it won’t get quite as smooth.
- Chill in the fridge before serving.
This was my first foray into raw-soup territory, and I have to say I was skeptical. I’ve never been a huge fan of cold soups – but I have been converted for sure.
Probably not optimal for those in a Winter climate, but it suited me on a super humid Queensland day. If you thinned it out (using the 2 cups of water), it would make a stunning salad dressing or raw pasta sauce. I like my soup thick though.
After spending the last few days working in hot kitchens, this soup was a refreshing simple snack to come home to…. I may be weird but I dunked raw mushrooms into this. The mushrooms were a small present (in case I got hungry) from the vegan-wary chef at my work. He considers all vegetarians to be freaks, so my educational spiel on raw veganism was quite the eye opener for him. Yeah, he was taking the piss giving me raw mushrooms, but to his disgust I ate about 20 in front of him. Ha.
15 Responses to “macronutrient ratios (and a raw soup creation)”
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Vegan. Stay at home Mum of Misty. Yoga teacher in training. Passionate about REAL food - creating it, eating it, sharing it. I can never stick to a recipe.
Yum! This looks wonderful! I have had only bad luck with raw soups, but that’s because mine are always a result of not wanting to waste things too, but the combos are never as good as this one sounds! I *just* bought sun-dried tomatoes, so I’m totally making this. Thanks for the recipe! : )
And I think 70/15/15 sounds just swell. ; )
Thanks Raechel! Let me know if you give it a whirl
Yeh…working in a kitchen will most certainly give you nana hands along with gardening
. Glad you ate those mushrooms in your soup. I might even give it a try, it is certainly the weather for it 
At least nana hands are a sign of a hard worker, yes?!
I fricking broccoli stalks. I cannot tell you how many people have laughed at me for saying this/using them, but the joke’s on them. SO DELICIOUS.
I knew you would be a stalk enthusiast, knew it!
I have never tried cold soup either but now you have me intrigued! And whilst I don’t seek out broccoli stalks, I agree that they are not bin worthy! In fact, not much fresh food is – great rescuing Lou
You should see how many leftovers I take home, ha!
You have inspired me to start trying some of my raw soup recipes. Might need to work up to this one as I have slowly come around to tomato based things, but I am sure it is yummy! I am a bit curious and tempted to try this though
It’s funny – I can’t eat raw tomato (gives me a stomach ache) but dehydrated ones are fine…. maybe something to do with the acidity?
Yum! I must admit the idea of cold soup has always made me feel funny. This one looks delicious though and seems to have won you over!! I might have to give it a go!
I felt the same about cold soups, Emily – but on a stinking hot day it was awesome! I reckon some diced avocado in this would be great too
Eating peeled broccoli stems is one of my favorite tricks to make the most of veg. I haven’t put them in a raw dish, though! Now I’m definitely curious to try this soup out.
I think broccoli stalks are SO under-appreciated! A lot of raw recipes use the white parts of zucchinni to bulk out soups/sauces etc…. but I didn’t have any, so the broccoli stalk was utilised in a delicious way for sure
You’re so right Lou, it’s really important to find the macronutrient ratios best for you! I am finding more and more I seem to do much better on a higher fat and high protein diet- as long as they are the good kinds. Everyone’s body is different, so one diet is never going to work for everyone!