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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, Stiftung G+E

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

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.


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

Erb-Muesli for two persons - lactose-free and gluten-free (vegan, raw). Much of omega-3-fatty acid
© Ernst Erb for diet-health

Erb Muesli - lactose-free, gluten-free (vegan, raw, clean)

Ø 5.0 of 6 ratings.
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 is a vegan (lactose-free), raw muesli. With seeds instead of grains, it is gluten-free and a good “bread replacement". Water 79.4%  81
Macronutrient carbohydrates 81.32%
/10
Macronutrient proteins 9.56%
/09
Macronutrient fats 9.12%
  LA (2.3g) 1:1 (2.2g) 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) 2.35 g to essential alpha-linolenic acid (ALA) 2.21 g = 1.06:1.
Ratio Total omega-6 = 2.35 g to omega-3 fatty acids Total = 2.21 g = 1.06:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

367 kCal

“Papaya a la Mexicana” from the cookbook “Raw Soul Food,” p. 23 by Julia Lechner and Anton Teichmann
© Courtesy of Eugen Ulmer Verlag

Papaya a la Mexicana with avocados

Ø 4.7 of 3 ratings.
15min
Preparation Time
easy
This fruity papaya salad is not only refreshing and delicious but also very healthy thanks to the combination of essential fatty acids and vitamins it contains. Water 87.5%  68
Macronutrient carbohydrates 67.52%
/08
Macronutrient proteins 7.67%
/25
Macronutrient fats 24.81%
  LA (2.5g) 8:1 (0.3g) 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) 2.48 g to essential alpha-linolenic acid (ALA) 0.31 g = 7.94:1.
Ratio Total omega-6 = 2.5 g to omega-3 fatty acids Total = 0.31 g = 8:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

403 kCal

Red Sorrel Soup from the cookbook “Meine liebsten Wildpflanzen rohköstlich”.
© Courtesy of Maximilian Ludwig, Eugen Ulmer Verlag

Red Sorrel Soup

Ø 4.0 of 1 rating.
10min
Preparation Time
easy
The sorrel gives this artisan soup a fresh, slightly tart flavor. And the colorful edible flowers make this dish an eye-catcher. Water 75.1%  35
Macronutrient carbohydrates 34.53%
/08
Macronutrient proteins 8.2%
/57
Macronutrient fats 57.27%
  LA (3.4g) 15:1 (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) 3.38 g to essential alpha-linolenic acid (ALA) 0.23 g = 15:1.
Ratio Total omega-6 = 3.41 g to omega-3 fatty acids Total = 0.23 g = 15:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

325 kCal

Cashew “Cheese” (Cashew-Käse) from the cookbook "Rohessenz "(Raw essence), p. 97
© Courtesy of Neun Zehn Verlag

Cashew "Cheese" with Miso and Coconut Oil

Ø 4.0 of 1 rating.
20min
Preparation Time
   16h
Time required incl. waiting, preparation and cooking time
medium
Cashew "cheese" with miso and coconut oil is a savory fermented cashew product that is a nice replacement for dairy cheese. Water 40.4%  33
Macronutrient carbohydrates 33.04%
/20
Macronutrient proteins 19.62%
/47
Macronutrient fats 47.34%
  LA (3g) !: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) 3.01 g and almost no alpha-linolenic acid (ALA).

221 kCal

Potatoes in Brava Sauce (Patatas bravas) from the cookbook “Vegane Tapas” page 53
© Courtesy of Neun Zehn Verlag

Potatoes in Brava Sauce

Ø 4.0 of 3 ratings.
20min
Preparation Time
   45min
Time required incl. waiting, preparation and cooking time
easy
These crisply baked potatoes in brava sauce are a favorite Spanish tapas dish. They can be prepared spicy, like in the original recipe, or as a milder version. Water 83.9%  65
Macronutrient carbohydrates 65.41%
/09
Macronutrient proteins 9.14%
/25
Macronutrient fats 25.45%
  LA (1.8g) 5:1 (0.4g) 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) 1.81 g to essential alpha-linolenic acid (ALA) 0.35 g = 5.16:1.
Ratio Total omega-6 = 1.81 g to omega-3 fatty acids Total = 0.35 g = 5.16:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

284 kCal

Thai Salad with Kohlrabi, Cilantro, and Mint from the cookbook “Everyday Raw Express,” page 73
© Courtesy of Adrian Mueller, Narayana Verlag GmbH / Unimedica Verlag

Thai Salad with Kohlrabi, Cilantro, and Mint

Ø 4.5 of 2 ratings.
10min
Preparation Time
   30min
Time required incl. waiting, preparation and cooking time
easy
This Thai salad is an ideal hors d’oeuvre on warm, summer days. The spiciness of the chili and sour taste of the lemon juice mixes well with the sweet kohlrabi. Water 79.9%  40
Macronutrient carbohydrates 39.55%
/12
Macronutrient proteins 12.16%
/48
Macronutrient fats 48.3%
  LA (7.7g) 8:1 (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) 7.71 g to essential alpha-linolenic acid (ALA) 1.02 g = 7.56:1.
Ratio Total omega-6 = 7.71 g to omega-3 fatty acids Total = 1.02 g = 7.56:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

337 kCal