Vegan Mofo Day 11: Vitamin A, E, & K Sweet cucumber mango noodles

Some folks think that a vegan diet lacks in fat soluble vitamins. While it is true that Vitamin D is generally not found in plant foods, with mushrooms being a rare exception, Vitamin E, K, and A are found abundantly in many fruits, vegetables, nuts, seeds and legumes. A and K might be the most easy to recognize as they are generally found in most all foods with a red, yellow, orange or green hue. Vitamin E on the other hand, is usually only emphasized in overtly fatty foods like almonds and olives. However, raw bell peppers and mangoes and both flushed with their fair share of Vitamin E and tocopherols.

Everything in these noodles came from my summer garden with the exception of the mangoes. I’m not that lucky! You can use any color of bell peppers and tomatoes you desire, but if you use yellow or orange the color of the sauce will be more uniform. IMG_0242Ingredients: 

2 large cucumbers

1 cup mango chunks (fresh or frozen, thawed)

1 cup sweet bell pepper, chopped

3/4 cup tomatoes, chopped

1 leaf sage

2 leaves basil

1 cup sweet corn kernels (fresh or frozen, thawed)

1/2 cup avocado cubes (optional)

1/2 to 1 full seeded hot chili pepper (optional if you like it spicy like me!)



Using a spiral slicer or julienne peeler, make two cucumbers into noodles, or long, julienned, strands.


In a blender such as a Vitamix or Blendtec add the bell peppers, hot chili if using, basil and sage. Blend till smooth. Add the tomatoes and mango, and pulse blend till combined but still a little chunky. Pour over your noodles and toss with tongs. Split into your serving bowls and garnish with corn kernels and avocado chunks.


If you eat half of this recipe it offers 101% of your RDA of Vitamin K, 46% Vitamin A and 14% Vitamin E. Not too shabby!