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Erb Muesli with Rolled Oats contains high levels of natural omega-3. Prepared for two.
© CC-by-sa 2.0, Ernst Erb

Erb Muesli with Rolled Oats

Ø 5.0 of 1 rating.
12min
Preparation Time
easy

This recipe is especially healthy as it contains only natural ingredients that haven't been processed and these are in a relatively ideal combination for our dietary needs.


Erb Muesli with Rolled Oats is a vegan (lactose-free), raw muesli. It serves as an especially healthy breakfast and is a good “bread replacement.” Water 75.7%  79
Macronutrient carbohydrates 79.41%
/11
Macronutrient proteins 10.75%
/10
Macronutrient fats 9.84%
  LA (3g) 1:1 (3.1g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 3.05 g to essential alpha-linolenic acid (ALA) 3.12 g = 0.98:1.
Ratio Total omega-6 = 3.05 g to omega-3 fatty acids Total = 3.13 g = 0.98:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

467 kcal

Cucumber Rolls with “Goat’s Cheese” and Mint Sauce on a white plate.
© Courtesy of Adrian Mueller, Narayana Verlag GmbH / Unimedica Verlag

Cucumber Rolls with “Goat’s Cheese” and Mint Sauce

Ø 5.0 of 3 ratings.
15min
Preparation Time
   25min
Time required incl. waiting, preparation and cooking time
medium
These Cucumber Rolls with “Goat’s Cheese” and Mint Sauce hold together surprisingly well. They are ideal as an appetizer or finger food. Water 67.9%  56
Macronutrient carbohydrates 56.2%
/09
Macronutrient proteins 9.38%
/34
Macronutrient fats 34.42%
  LA (2g) !:0 (0.1g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 2 g and almost no alpha-linolenic acid (ALA).

403 kcal

Savory Pea Pancakes (Erbsenpfannkuchen) from the cookbook “Das vegane Kochbuch meiner Oma”
© Courtesy of Udo Einenkel, Berlin für "Das vegane Kochbuch meiner Oma", Südwest-Verlag München

Savory Pea Pancakes with Chili Pepper and Parsley

Ø 5.0 of 3 ratings.
12min
Preparation Time
   20min
Time required incl. waiting, preparation and cooking time
medium
Sun-dried chili peppers and parsley give the savory pea pancakes a special flair. We recommend trying the pancakes with curry. Water 77.9%  68
Macronutrient carbohydrates 68.02%
/21
Macronutrient proteins 21.37%
/11
Macronutrient fats 10.61%
  LA (1.2g) 6:1 (0.2g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 1.15 g to essential alpha-linolenic acid (ALA) 0.18 g = 6.47:1.
Ratio Total omega-6 = 1.15 g to omega-3 fatty acids Total = 0.18 g = 6.47:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

351 kcal

Recipe image: Pomegranate and Apple Tabouleh from the cookbook “Vegan Oriental,” p. 131.
© Courtesy of Neun Zehn Verlag

Pomegranate and Apple Tabouleh

Ø 4.0 of 1 rating.
15min
Preparation Time
   45min
Time required incl. waiting, preparation and cooking time
easy
Pomegranate and apple tabouleh (tabouli) is a hearty fruit salad that contains herbs and pine nuts and can be prepared raw. Water 75.4%  64
Macronutrient carbohydrates 64.42%
/07
Macronutrient proteins 7.08%
/29
Macronutrient fats 28.5%
  LA : ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

199 kcal

No-Bake Strawberry Cake (Erdbeertorte aus dem Kühlschrank) from the cookbook Das vegane Kochbuch meiner Oma (My grandma’s vegan cookbook), p. 91
© Courtesy of Udo Einenkel, Berlin für "Das vegane Kochbuch meiner Oma", Südwest-Verlag München

No-Bake Strawberry Cake

Ø 4.0 of 1 rating.
20min
Preparation Time
   8h
Time required incl. waiting, preparation and cooking time
easy

Although this recipe is vegan, it is not particularly healthy as it contains either too much oil or salt, or other ingredients in amounts that could be harmful to our health if consumed regularly over a longer period of time.

The amount of fat in this recipe is shown to the right (last number after the second slash), and the amount of salt is listed at the bottom of the first table. Click on the individual entries in the third table to read more about the essential fatty acids.


This strawberry cake isn’t baked and can be prepared quickly from fresh strawberries and zwieback. Water 51.9%  62
Macronutrient carbohydrates 61.84%
/09
Macronutrient proteins 8.5%
/30
Macronutrient fats 29.66%
  LA (2.9g) 13:1 (0.2g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 2.92 g to essential alpha-linolenic acid (ALA) 0.22 g = 13:1.
Ratio Total omega-6 = 2.92 g to omega-3 fatty acids Total = 0.22 g = 13:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

239 kcal

White Beans with Apples, Pears, and Fried Potatoes (Weiße Bohnen mit Apfel Birne und Bratkartoffel) from the cookbook “Das vegane Kochbuch meiner Oma” p. 57
© Courtesy of Udo Einenkel, Berlin für "Das vegane Kochbuch meiner Oma", Südwest-Verlag München

White Beans with Apples, Pears, and Fried Potatoes

Ø 4.0 of 2 ratings.
35min
Preparation Time
difficult
For this dish, the beans are first soaked in water overnight. In the cookbook, you will find a dandelion salad that complements the recipe well. Water 68.4%  70
Macronutrient carbohydrates 70.23%
/17
Macronutrient proteins 16.57%
/13
Macronutrient fats 13.2%
  LA (8.8g) 9:1 (0.9g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 8.76 g to essential alpha-linolenic acid (ALA) 0.94 g = 9.35:1.
Ratio Total omega-6 = 8.76 g to omega-3 fatty acids Total = 0.94 g = 9.35:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

1'218 kcal

Chicory Salad with Figs (Chicorée-Feigensalat) from the cookbook “Rohkost” (Raw food)
© Courtesy of Neun Zehn Verlag

Chicory Salad with Figs with blanched Celery and Avocados

Ø 4.8 of 4 ratings.
15min
Preparation Time
easy
The combination of the slightly bitter chicory and sweet figs plus blanched celery and avocados give this salad an exquisite flavor. Water 84.7%  47
Macronutrient carbohydrates 46.5%
/10
Macronutrient proteins 9.69%
/44
Macronutrient fats 43.8%
  LA (14.1g) 5:1 (2.8g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 14.06 g to essential alpha-linolenic acid (ALA) 2.77 g = 5.07:1.
Ratio Total omega-6 = 14.08 g to omega-3 fatty acids Total = 2.77 g = 5.08:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

490 kcal

Carrot Gratin with Fresh Herbs (Karotten-Gratin mit frischen Kräutern) from the cookbook “Vegan Detox,” p. 25
© Courtesy of Neun Zehn Verlag

Carrot Gratin with Fresh Herbs

Ø 3.7 of 3 ratings.
30min
Preparation Time
   9h
Time required incl. waiting, preparation and cooking time
easy
In addition to being delicious, carrot gratin provides many important nutrients Water 82.0%  67
Macronutrient carbohydrates 67.07%
/11
Macronutrient proteins 11.22%
/22
Macronutrient fats 21.71%
  LA : ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

253 kcal

Asparagus Salad with Radishes (Spargelsalat mit Radieschen) from the cookbook “Vegan Detox,” p. 57
© Courtesy of Neun Zehn Verlag

Asparagus Salad with Radishes

Ø 4.0 of 2 ratings.
40min
Preparation Time
easy
The radishes and red beets in this fresh, tasty asparagus salad make for a beautiful color contrast. You might want to serve it as an appetizer or side dish. Water 88.6%  48
Macronutrient carbohydrates 48.09%
/18
Macronutrient proteins 18.26%
/34
Macronutrient fats 33.65%
  LA (1.4g) 2:1 (0.7g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 1.38 g to essential alpha-linolenic acid (ALA) 0.66 g = 2.1:1.
Ratio Total omega-6 = 1.38 g to omega-3 fatty acids Total = 0.66 g = 2.1:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

113 kcal

Golden Carrot Cake (Goldene-Rübli-Torte) from the cookbook “Meine liebsten Wildpflanzen rohköstlich” (My favorite wild plants — raw and delicious), p. 110
© Courtesy of Maximilian Ludwig, Eugen Ulmer Verlag

Golden Carrot Cake with Walnut Crust

Ø 4.0 of 2 ratings.
60min
Preparation Time
   14h
Time required incl. waiting, preparation and cooking time
medium
This carrot cake with a walnut crust and a coconut and citrus flavor is the ideal winter treat for both young and old. Water 37.9%  50
Macronutrient carbohydrates 49.77%
/09
Macronutrient proteins 9.12%
/41
Macronutrient fats 41.11%
  LA (10.4g) 2:1 (4.3g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 10.38 g to essential alpha-linolenic acid (ALA) 4.34 g = 2.39:1.
Ratio Total omega-6 = 10.38 g to omega-3 fatty acids Total = 4.34 g = 2.39:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

480 kcal