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

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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
12min easy
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%  79/11/10  LA (3g) 1:1 (3.1g) ALA

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
15min    25min 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%  56/09/34  LA (2g) !:0 (0.1g) ALA

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
12min    20min 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%  68/21/11  LA (1.2g) 6:1 (0.2g) ALA

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
20min    8h easy
This strawberry cake isn’t baked and can be prepared quickly from fresh strawberries and zwieback. Water 51.9%  62/09/30  LA (2.9g) 13:1 (0.2g) ALA

Quinoa Muesli (Quinoa-Nussmüsli) from the cookbook “Kick it vegan!”
© Courtesy of Neun Zehn Verlag

Quinoa Nut Muesli with Soy Milk and Hazelnuts
20min easy
"Quinoa Nut Muesli with Soy Milk and Hazelnuts" is a good way to use cooked quinoa. See also a raw food version under “Alternative preparation”. Water 78.5%  57/19/24  LA (4.6g) 7:1 (0.7g) ALA

Vegan Almond “Cheese” (Queso vegano de Almendras) from the cookbook “Vegane Tapas” page 8
© Courtesy of Neun Zehn Verlag

Vegan Almond “Cheese” — Queso vegano de Almendras
20min    140min easy
This vegan almond “cheese” is just as satisfying as dairy cheese and is also a good choice for cheese connoisseurs who are net yet eating a vegan diet. Water 71.9%  33/20/47  LA (3.2g) !:0 (0g) ALA

Ravioli Wedges with Porcini Mushroom Filling (Rawioli-Ecken mit Steinpilzfüllung) from the cookbook “Raw Soul Food”, p. 61 by Julia Lechner and Anton Teichmann.
© Courtesy of Eugen Ulmer Verlag

Ravioli Wedges with Porcini Mushroom Filling
25min    3h medium
This ravioli dish with porcini mushroom filling can be served as an appetizer or a side dish and is both delicious and an absolute eye-catcher. Water 65.6%  35/14/51  LA (4.1g) 21:1 (0.2g) ALA

Mushroom Pâté. Apricots. Mustard Herb Crackers. (Pilz-Paté. Aprikosen. Senf-Kräuter-Cracker) from the cookbook “Plant Food,” page 111
© Courtesy of Stacey Cramp, Narayana Verlag GmbH / Unimedica Verlag

Mushroom Pâté. Apricots. Mustard Herb Crackers.
20min    12h easy
This mushroom pâte with spicy apricots and mustard herb crackers is an elegant and artistic dish that will impress your guests every time. Water 53.8%  34/18/48  LA (5.5g) 1:1 (3.9g) ALA

Beet. Grapefruit. Turmeric. Romaine. (Rote Bete. Grapefruit. Kurkuma. Römersalat.) from the cookbook “Plant Food,” page 149
© Courtesy of Stacey Cramp, Narayana Verlag GmbH / Unimedica Verlag

Beet. Grapefruit. Turmeric. Romaine.
15min easy
This drink is made from red beets, grapefruit, turmeric, and Romaine salad and is a nice combination of ingredients. It is excellent after a strenuous workout. Water 90.4%  85/12/02  LA (0.1g) 1:1 (0.1g) ALA

Zucchini Spaghetti with Hemp Pesto and Almond Parmesan from the cookbook “Be Faster, Go Vegan,” p. 119 (translated from German version).
© Courtesy of Jörg Wilhelm, Narayana Verlag GmbH / Unimedica Verlag

Zucchini Spaghetti with Hemp Pesto and Almond Parmesan
15min easy
Zucchini Spaghetti with Hemp Pesto and Almond Parmesan is a delicious raw dish that is easy to prepare and a nice alternative to pasta. Water 50.8%  17/26/57  LA (56.6g) 4:1 (13.5g) ALA

Red Bell Pepper Soup with Coconut, Chia, and Ginger (Paprika-Kokos-Chia-Suppe) from the cookbook “Be Faster, Go Vegan – mit 75 schnellen Rezepten,” p. 133
© Courtesy of Jörg Wilhelm, Narayana Verlag GmbH / Unimedica Verlag

Red Bell Pepper Soup with Coconut, Chia, and Ginger
10min easy
This red bell pepper soup with coconut, chia, and ginger is an exceptionally healthy Asian interpretation of traditional gazpacho. Water 79.0%  52/13/35  LA (3.4g) 1:3 (9.1g) ALA

Quick Pumpkin Seed Pesto with Pumpkin Seed Oil from “Vegan Homemade” by Lisa Pfleger, p. 79
© Courtesy of Lisa Pfleger, Eugen Ulmer Verlag

Quick Pumpkin Seed Pesto with Pumpkin Seed Oil
10min easy
This pumpkin seed pesto with pumpkin seed oil is quick and easy to prepare. It’s also healthy and tastes delicious. Water 1.1%  08/17/74  LA (14.8g) 119:1 (0.1g) ALA

“Brussels Sprouts with Chestnuts” from “Regionale Winterküche- soja- und weizenfrei, vegan” (Regional winter cuisine, soy- and wheat-free) p. 73
© Courtesy of Miriam Emme, Eugen Ulmer Verlag

Brussels Sprouts with Chestnuts and Fennel Seed
30min easy
With this delicious winter combination of brussels sprouts with chestnuts and fennel seed, you can impress your guests and serve a successful meal. Water 71.7%  72/11/17  LA (4.5g) 4:1 (1.1g) ALA

“Apple Bread” (Apfelbrot) from “Regionale Winterküche- soja- und weizenfrei, vegan” (Regional winter cuisine) p. 121
© Courtesy of Miriam Emme, Eugen Ulmer Verlag

Apple Bread with Nuts and Cranberries
30min    14h easy
This delicious, moist apple bread with almonds, nuts, cranberries, apple juice, and apricots can be served either for breakfast, with tea, or as a snack. Water 43.4%  76/09/15  LA (3.8g) 6:1 (0.6g) ALA

Okara Radish Stir-Fry (Okara-Radieschen-Pfanne) from the cookbook "Vegan regional saisonal" by Lisa Pfleger, p. 43
© Courtesy of Lisa Pfleger, Eugen Ulmer Verlag

Okara and Radish Stir-Fry with White Cabbage
30min medium
You can use okara, a by-product of the soy milk production, to conjure up this stir-fry, a dish that goes well with a piece or two of fresh, crunchy bread. Water 86.0%  69/15/16  LA (5.7g) 35:1 (0.2g) ALA

Nori Rolls with Ginger Almond Paste and Raw Vegetables (Nori-Rollen mit Ingwer-Mandel-Pastete und rohem Gemüse) from the cookbook “Choosing Raw”, p. 229
© Courtesy of Hannah Kaminsky, Narayana Verlag GmbH / Unimedica Verlag

Nori Rolls with Ginger Almond Paste and Raw Vegetables
40min    9h medium
These raw nori rolls are easy to make. The ginger and almond paste is a very flavorful alternative to the traditional rice filling. Water 77.3%  41/19/39  LA (6.1g) !:0 (0g) ALA

Sweet Summer Corn Soup with Cayenne Pepper and Paprika from “Straight from the Earth,” p. 78
© Courtesy of Sara Remington, Narayana Verlag GmbH / Unimedica Verlag

Sweet Summer Corn Soup with Cayenne Pepper and Paprika
70min medium
The sweet corn is the secret to this creamy soup. And warming spices such as Cayenne pepper and ground paprika round off this delicious dish. Water 62.8%  81/11/08  LA (4.6g) 14:1 (0.3g) ALA

Mung Bean Rice Bowl (Mungbohnen-Reistopf) from the cookbook “Free Your Food” by Larissa Häsler, p. 140
© Courtesy of Larissa Häsler, Narayana Verlag GmbH / Unimedica Verlag

Mung Bean Rice Bowl with Carrots, Peppers, and Turmeric Dip
45min    5h easy
Turmeric dip and cumin give this satisfying mung bean, carrot, and sweet pepper rice bowl an oriental flair. Water 80.7%  80/17/03  LA : ALA

Creamy Vegetable Curry from “The Oh She Glows Cookbook,” p. 182–83
© Courtesy of Angela Liddon, Narayana Verlag GmbH / Unimedica Verlag

Creamy Vegetable Curry with Ginger and Cashews
50min    4h easy
The cashews make this vegetable curry incredibly creamy — and the fresh ginger, chili peppers, and curry give it an Asian flair. Water 80.8%  59/16/25  LA : ALA

Coconut and Rasperry Muffins from “Lupinen-Power- Vegan Kochen und …,” by Elisa Epping, p. 106
© Courtesy of Nileen Marie Schaldach, Eugen Ulmer Verlag

Coconut and Raspberry Muffins with Coconut and Lupine Flour
25min    45min easy
These amazingly moist and fruity coconut and raspberry muffins with coconut and lupine flour are just the right thing for your next summer party. Water 50.5%  62/19/19  LA (1.3g) 8:1 (0.2g) ALA

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