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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

Stuffed Eggplant with Nut and Pomegranate Filling (Gefüllte Auberginen mit Nuss-Granatapfelfüllung) from Vegan Oriental (East Asian vegan cuisine), p. 37
© Courtesy of Neun Zehn Verlag

Stuffed Eggplant with Nut and Pomegranate Filling

Ø 3.0 of 1 rating.
80min
Preparation Time
medium

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.


Stuffed Eggplant with Nut and Pomegranate Filling is a delicious and hearty Iranian dish. Water 70.2%  30
Macronutrient carbohydrates 29.72%
/15
Macronutrient proteins 14.86%
/55
Macronutrient fats 55.41%
  LA (48g) 4:1 (11.4g) 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) 48.01 g to essential alpha-linolenic acid (ALA) 11.4 g = 4.21:1.
Ratio Total omega-6 = 48.01 g to omega-3 fatty acids Total = 11.4 g = 4.21:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

957 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

Chocolate cream with raw cocoa beans, avocado, dates, carob powder - finished in bowl.
© CC-by-sa 2.0, Michael Weber, Stiftung G+E

Healthy Raw Chocolate Cream with Carob and Avocado

Ø 5.0 of 3 ratings.
12min
Preparation Time
easy
This raw chocolate cream is an extremely easy and quick dessert to make (prep: 9 minutes). It contains avocado, dates, cocoa beans, carob powder, and water. Water 69.8%  69
Macronutrient carbohydrates 68.97%
/06
Macronutrient proteins 6.22%
/25
Macronutrient fats 24.81%
  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.

205 kcal

Teriyaki Shish Kebabs (Teriyaki-Spiesse) from the cookbook “Rohkost” (Raw food)
© Courtesy of Neun Zehn Verlag

Vegan Teriyaki Shish Kebabs with Sunflower Seeds and Leeks

Ø 3.0 of 1 rating.
30min
Preparation Time
   12h
Time required incl. waiting, preparation and cooking time
difficult

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.


These vegan teriyaki shish kebabs can be beautifully combined with a wide variety of vegetables. Good alternative to traditional shish kebabs. Water 39.5%  30
Macronutrient carbohydrates 29.91%
/23
Macronutrient proteins 22.51%
/48
Macronutrient fats 47.57%
  LA (23.9g) 225:1 (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) 23.88 g to essential alpha-linolenic acid (ALA) 0.11 g = 225:1.
Ratio Total omega-6 = 23.88 g to omega-3 fatty acids Total = 0.13 g = 178:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

705 kcal

Tzatziki with Garlic Mustard from the cookbook “Meine liebsten Wildpflanzen rohköstlich” (My favorite wild plants — raw and delicious), p. 83
© Courtesy of Maximilian Ludwig, Eugen Ulmer Verlag

Tzatziki with Garlic Mustard

Ø 3.5 of 2 ratings.
15min
Preparation Time
   24h
Time required incl. waiting, preparation and cooking time
easy
Tzatziki with Garlic Mustard is an original vegan version of the traditional recipe. The fermented sauerkraut juice gives this dish a certain flair. Water 69.9%  18
Macronutrient carbohydrates 17.97%
/16
Macronutrient proteins 15.57%
/66
Macronutrient fats 66.46%
  LA (9g) !:0 (0g) 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) 8.97 g and almost no alpha-linolenic acid (ALA).

258 kcal

Chioggia Beet Carpaccio With Fennel and “Goat’s Cheese” from “Everyday Raw Express,” page 51
© Courtesy of Adrian Mueller, Narayana Verlag GmbH / Unimedica Verlag

Chioggia Beet Carpaccio With Fennel and “Goat’s Cheese”

Ø 4.0 of 1 rating.
20min
Preparation Time
   40min
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 Chioggia Beet Carpaccio is not only beautiful to look at, it is also a superb combination of citrus freshness and creamy “cheese.” Water 64.2%  36
Macronutrient carbohydrates 36.38%
/12
Macronutrient proteins 12.18%
/51
Macronutrient fats 51.44%
  LA (4g) 24:1 (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) 4.01 g to essential alpha-linolenic acid (ALA) 0.17 g = 24:1.
Ratio Total omega-6 = 4.01 g to omega-3 fatty acids Total = 0.17 g = 24:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

583 kcal

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.

Ø 4.5 of 2 ratings.
15min
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.


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
Macronutrient carbohydrates 85.49%
/12
Macronutrient proteins 12.29%
/02
Macronutrient fats 2.22%
  LA (0.1g) 1:1 (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) 0.12 g to essential alpha-linolenic acid (ALA) 0.1 g = 1.17:1.
Ratio Total omega-6 = 0.12 g to omega-3 fatty acids Total = 0.1 g = 1.17:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

100 kcal