Raw Vegan Everything Bagels

Raw Vegan Everything Bagels

Being on a raw vegan diet can sometimes feel like we are always eating the same things… chia pudding, berry smoothies, and salads are among people’s go-to foods. And sometimes it can seem very boring… However, it does not have to be that way 😊 It may require a little more creativity and inspiration, but you can develop your own raw vegan recipes for almost any item! We will prove that with today’s recipe!

Are you missing bread or something to spread your nut cream cheese or nut butter on?

What about some bagels? Better yet, some “Everything” Bagels?

Yes, that’s it. We have developed a delicious, raw vegan version of bagels that will leave your mouth watering and your body asking for more while simultaneously providing you with food rich in nutrients, vitamins, and minerals and bursting with health benefits.

Everything Bagels

One of the main ingredients of this recipe may come as a surprise to you, but it is actually a very versatile food that we often use to substitute flour, pasta, and other wheat-containing food – zucchini. We use zucchini to make zoodles and other pasta replacements, for our bread and crackers, and even to make hummus. Zucchini is definitely a vegetable that can be useful in diverse recipes. This version of the bagel calls for a diversity of nuts and seeds: almonds, walnuts, pecans, sunflower, pumpkin, and flax seeds! WOW! That is a real nut and seed feast! Of course, if you like “everything bagel” seasoning, that will be the crucial ingredient in terms of flavor, but if you don’t, you can play with your favorite herbs and spices.

But before we move on to the recipe, let’s read about some of the health benefits of zucchini and all those nuts and seeds!

Zucchini

We have introduced you to zucchini’s nutritional value and health benefits in our Lasagna recipe

Here are some of the highlights.

Nutritional Profile and Health Benefits of Zucchini^1,2

• Excellent source of the potent antioxidant vitamin C (17.9 µg per 100g of fresh pods; 30% RDA), contributing to reducing free radical damage, improving immunity, and even preventing and helping treat infection and cancer.
• Some zucchini varieties are rich in antioxidants, especially the polyphenolic flavonoids carotenes, lutein, and zeaxanthin.
• Good source of Vitamin-A and some vitamins of the B-complex, namely pyridoxine (B-6), riboflavin (B-2), and folate (B-9).
• Moderate source of potassium, an essential intracellular electrolyte, and other minerals, such as iron, phosphorus, and manganese.

Pumpkin, Sunflower, and Flax Seeds

Seeds are excellent sources of healthy fats and plant protein. Therefore, these foods are a great addition to your meals and constitute an excellent alternative in many recipes that call for different types of “flour,” today’s bagels included. We have covered the nutritional value and some of the benefits of pumpkin, sunflower, and flax seeds in previous recipes, but here are some highlights!

Nutritional Profile and Health Benefits of Pumpkin, Sunflower, and Flax Seeds^3,4,5,6,7,8

• Great sources of energy (high caloric density), especially from healthy fats, excellent content of protein and essential amino acids, and rich in dietary fiber.
• Rich in essential vitamins, minerals, amino acids, fatty acids, and powerful antioxidants and phytochemicals.
• Rich in fatty acids, especially monounsaturated fatty acids (MUFAs) like oleic acid and polyunsaturated fatty acids (PUFAs) like linoleic acid. These fatty acids contribute to a healthy blood lipid profile and prevent cardiovascular disease.
• Flax seeds are one of the best plant sources of omega-3 essential fatty acids, which are highly anti-inflammatory. One spoonful of flaxseed oil provides about 8 g of omega-3 fatty acids.
• Contain beneficial phytochemicals, such as the antioxidant phenolic compounds chlorogenic acid, quinic acid, caffeic acids, and also lignans, a class of phytoestrogens considered to have antioxidant and cancer-preventing properties.
• Excellent source of vitamin E, a powerful fat-soluble antioxidant required for maintaining the integrity of mucosa and skin by protecting it from harmful oxygen-free radicals.
• Very good sources of certain Vitamins from the B-complex, such as thiamin (B-1), riboflavin (B-2), niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), and folate (B-9). B vitamins play a crucial role in cellular and nutrient metabolism.
• Amazing sources of several minerals, like potassium, calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.
• Many of these minerals play essential roles in diverse biological functions, and consuming diverse seeds can be a great way of achieving daily needs and preventing deficiency.

Almonds, walnuts, and pecans

We have written about these nuts in previous recipes shared on our blog. However, it is never too much to remind you of nuts’ several health benefits and nutritional value!

Nutritional Profile and Health Benefits of Almonds, Walnuts, and Pecans^{9,10,11,12,13,14,15}

• Rich sources of nutrients, vitamins, minerals, powerful phytochemicals, and antioxidants. Excellent as energy sources, along with protein, fatty acids, and fiber.
• Good sources of mono-unsaturated fatty acids (MUFAs) like oleic and palmitoleic acids, contributing to a healthy blood lipid profile. Walnuts are an excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid, linoleic acid, and arachidonic acid.
• Their lipid profile contributes to healthy blood lipid levels by lowering LDL or “bad cholesterol” and increasing HDL or “good cholesterol.”
• Excellent source of vitamin E, a powerful fat-soluble antioxidant.
• Contain important phytochemicals with antioxidant action, such as the polyphenolic compounds, vitamin E, carotenoids, melatonin, ellagic acid, lutein, and zeaxanthin, which help prevent free radical damage.
• Good source of B-complex vitamins that work in conjunction as cofactors for enzymes in cellular metabolism.
• Very good source of minerals such as manganese, copper, potassium, calcium, iron, magnesium, zinc, phosphorus, calcium, and selenium.

Do you have some fresh nut cream cheese? That is the ideal addition to our bagels. Or some vegetable hummus or avocado spread. Again, use your creativity, and make it fun and appealing, not just to the taste, but to the sight. The flavor is there! It is time to enjoy!

Everything Bagels

• Makes: 8 bagels Prep time: 20 minutes                • Total time: 20-22 hours

Ingredients

• 1 medium zucchini
• 3⁄4 cup almonds
• 1⁄2 cup walnuts
• 1⁄2 cup pecans
• 1⁄4 cup sunflower seeds
• 1⁄4 cup pumpkin seeds
• 1/4 cup of water
• 3 Tbsp flax seed, ground
• 2 Tbsp coconut aminos
• 1⁄4 tsp garlic powder
• 1⁄2 tsp salt
• 1⁄4 cup “everything” bagel seasoning salt

Instructions

1. In a food processor, grind zucchini into small pieces. Add remaining ingredients (except “everything” bagel seasoning) and process into a thick, slightly grainy dough.
2. Scoop 1⁄4-cup portions onto a Teflex sheet. Shape into 1⁄2-inch-thick discs and make a hole in the center of each one using your finger. Top with bagel seasoning (if using), or substitute with sesame seeds, poppy seeds, or any topping of your choice. Dehydrate at 110 °F for 20-22 hours, transferring to a mesh dehydrator tray after the first 1-2 hours.

Serve with coconut-cashew cream cheese!

Store in a sealed container in the refrigerator for up to one week.

Enjoy 😊

REFERENCES

1. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Squash, summer, zucchini, includes skin, raw. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients, accessed Oct 03, 2022.
2. Nutrition and You. Zucchini Nutrition Facts. https://www.nutrition-and-you.com/zucchini.html, accessed Oct 03, 2022.
3. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Seeds, pumpkin and squash seed kernels, dried. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170556/nutrients, accessed Oct 03, 2022.
4. Nutrition and You. Pumpkin Seeds Nutrition Facts. https://www.nutrition-and-you.com/pumpkin-seeds.html, accessed Oct 03, 2022.
5. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Seeds, sunflower seed kernels, dried. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients, accessed Oct 03, 2022.
6. Nutrition and You. Sunflower Seeds Nutrition Facts. https://www.nutrition-and-you.com/sunflower-seeds.html, accessed Oct 03, 2022.
7. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Seeds, flaxseed. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients, accessed Oct 03, 2022.
8. Nutrition and You. Flax Seed Nutrition Facts. https://www.nutrition-and-you.com/flax-seed.html, accessed Oct 03, 2022.
9. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Nuts, almonds. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients, accessed Oct 04, 2022.
10. Nutrition and You. Almonds Nutrition Facts. https://www.nutrition-and-you.com/almonds.html, accessed Oct 04, 2022.
11. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Nuts, walnuts, english. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients, accessed Oct 04, 2022.
12. Nutrition and You. Walnuts Nutrition Facts. https://www.nutrition-and-you.com/walnuts.html, accessed Oct 04, 2022.
13. California Walnuts. Nutrition Information. https://walnuts.org/nutrition/nutrition-information/, accessed Oct 04, 2022.
14. United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Nuts, pecans. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients, accessed Oct 04, 2022.
15. Nutrition and You. Pecans Nutrition Facts. https://www.nutrition-and-you.com/pecans.html, accessed Oct 04, 2022.