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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
Basics
Basic knowledge
Basic understanding of health and nutrition
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Nutrients explained
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Filter: Rich in Omega-3 (ALA)
Filter: Vegan raw food
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Is raw food healthy? + Recipes
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Total time (minutes)
<15
15-45
all
Difficulty
easy
medium
difficult
Diet
vegan
raw-vegan
Mostly fresh products
Health index
Rated at least to
With video
No
Yes
Oil free
No
Yes
Should contain all of these ingredients
Should not contain any of these ingredients
Course
Appetizers or finger food
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Base recipe
Meal
Breakfast
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Base recipe
Any of the above
Equipment
pressure cooker
steamer basket
saucepan
skillet (frying pan)
Simmertopf
wok
oven
stove
cooking thermometer
vegetable peeler
Spätzlereibe
hand-held blender / immersion blender
personal blender
blender
Küchenwaage
food mill (passe-vite)
food processor
juicer
slow juicer
stand mixer
sprouter (sprouting jar)
spiralizer
coffee grinder, electric
citrus juicer (lemon squeezer)
refrigerator
dehydrator
mandoline
mezzaluna
grater
nutcracker
nut milk bag
pastry bag (piping bag)
grain mill
grain crusher
mortar
shredder
(Plätzchen)-Ausstechform (Ausstecher, Guetzliform)
muffin pan (cupcake pan)
plastic wrap (Saran wrap)
canning jar (Weck jar, Mason jar)
potato ricer or potato masher
skewers
terrine dish (pâte dish)
Eiswürfelbehälter (Gefrierform)
pizza cutter (pizza wheel)
garlic press
whisk
milk frother
baking sheet (cookie sheet)
baking pan (springform pan)
casserole dish (baking dish)
rolling pin
skimmer
Rouladenklammer (Rouladenspange)
Küchengarn
melon baller
makisu (bamboo mat)
rice cooker
sieve
salad spinner
Trichter
Dosenöffner
freezer
Topfhandschuh, Topflappen
pallet knife (frosting spatula)
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Nutrient
Select a nutrient...
Alpha-Linolenic acid; ALA; 18:3 omega-3
Biotin (ex vitamin B7, H)
Calcium, Ca
Copper, Cu
Fluorine, F
Folate, as the active form of folic acid (née vitamin B9 and
Iod, I (Jod, J)
Iron, Fe
Isoleucine (Ile, I)
Leucine (Leu, L)
Linoleic acid; LA; 18:2 omega-6
Lysine (Lys, K)
Magnesium, Mg
Manganese, Mn
Methionine (Met, M)
Niacin (née vitamin B3)
Pantothenic acid (vitamin B5)
Phenylalanine (Phe, F)
Phosphorus, P
Potassium, K
Riboflavin (vitamin B2)
Selenium, Se
Sodium, Na
Thiamine (vitamin B1)
Threonine (Thr, T)
Tryptophan (Trp, W)
Valine (Val, V)
Vitamin A, as RAE
Vitamin B12 (Cobalamin)
Vitamin B6 (pyridoxine)
Vitamin C (ascorbic acid)
Vitamin D
Vitamin E, as a-TEs
Vitamin K
Zinc, Zn
Energy
Fiber
Carbohydrates
Protein
Fat
Sugar
Cooking Salt
Fat Saturated
Ω6:Ω3
Ω6 Amount
>6g
>2g
>1g
>0.5g
>0.1g
Ω3 Amount
>6g
>2g
>1g
>0.5g
>0.1g
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Showing
1-10
of
199
items.
Erb Muesli with Rolled Oats
12min
easy
©
CC-by-sa 3.0
, Marie Elisabeth Stobbe
467 kcal
Water
76%
79
/
11
/
10
Ω-6 (LA) 3.0 g
Ω-3 (ALA) 3.1 g
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.”
Cucumber Rolls with “Goat’s Cheese” and Mint Sauce
15min
25min
medium
© Courtesy of Adrian Mueller, Narayana Verlag GmbH / Unimedica Verlag
403 kcal
Water
68%
56
/
09
/
34
Ω-6 (LA) 2.0 g
Ω-3 (ALA) 0.08 g
These Cucumber Rolls with “Goat’s Cheese” and Mint Sauce hold together surprisingly well. They are ideal as an appetizer or finger food.
Savory Pea Pancakes with Chili Pepper and Parsley
12min
20min
medium
© Courtesy of Udo Einenkel, Berlin für "Das vegane Kochbuch meiner Oma", Südwest-Verlag München
351 kcal
Water
78%
68
/
21
/
11
Ω-6 (LA) 1.2 g
Ω-3 (ALA) 0.18 g
Sun-dried chili peppers and parsley give the savory pea pancakes a special flair. We recommend trying the pancakes with curry.
Spirulina Sesame Bars with Bananas and Shredded Coconut
10min
12h
easy
© Courtesy of Alexa Gray, Skihorse Publishing
236 kcal
Water
37%
38
/
13
/
48
Ω-6 (LA) 4.0 g
Ω-3 (ALA) 0.08 g
Spirulina Sesame Bars with Bananas and Shredded Coconut are a high-protein snack that is rich in calcium and selenium and perfect for before or after a workout.
Baked Savoy Cabbage with Spelt, Carrots, and Tomatoes
35min
60min
medium
© Courtesy of Arnold Pöschl, NeunZehn Verlag
412 kcal
Water
87%
71
/
16
/
13
Ω-6 (LA) 1.9 g
Ω-3 (ALA) 0.20 g
Baked savoy cabbage with spelt, carrots, and tomatoes is a hearty dish that is a good choice for chilly days.
Bohemian Apple Cake with Semolina, Nuts, and Vanilla
30min
90min
easy
© Courtesy of Arnold Pöschl, Neun Zehn Verlag
430 kcal
Water
54%
73
/
09
/
19
Ω-6 (LA) 4.3 g
Ω-3 (ALA) 0.21 g
This Bohemian apple cake with semolina, nuts, and vanilla tastes fruity and light. It is a delicious dessert that is quick and easy to prepare.
Coconut and Pumpkin Noodles with Mushrooms and Broccoli
25min
easy
© Courtesy of Sebastian Happe Sinémus, Neun Zehn Verlag
944 kcal
Water
60%
67
/
09
/
24
Ω-6 (LA) 5.3 g
Ω-3 (ALA) 1.1 g
Cilantro, pumpkin seeds, and lime really round off these coconut and pumpkin noodles with mushrooms and broccoli.
Sweet Potato Coconut Poppers with Mango Salad
40min
medium
© Courtesy of Sebastian Happe Sinémus, Neun Zehn Verlag
792 kcal
Water
70%
64
/
08
/
28
Ω-6 (LA) 6.1 g
Ω-3 (ALA) 1.1 g
To make these delicious sweet potato coconut poppers with mango salad, you will need unripe mango, cilantro (or Thai basil), and lemongrass.
Coconut Curry Bowl with Summer Squash and Kale
20min
easy
© Courtesy of Alexa Gray, Skihorse Publishing
217 kcal
Water
56%
37
/
16
/
47
Ω-6 (LA) 3.2 g
Ω-3 (ALA) 0.09 g
This coconut curry bowl with summer squash, kale, and turmeric is a warming dish that is rich in fiber and has healing effects.
Simple Tostada with Fresh, Delicious Toppings
35min
9h
medium
© Courtesy of Alexa Gray, Skihorse Publishing
535 kcal
Water
61%
63
/
14
/
22
Ω-6 (LA) 8.1 g
Ω-3 (ALA) 3.5 g
Simple Tostada, made from corn, red bell pepper, and flaxseed, is delicious, easy to prepare, and tastes great with the suggested toppings.
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