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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

Tomato Avocado Carpaccio with Lime and Poppy Seed Dressing from the cookbook “Hier & jetzt vegan”
© Courtesy of Florian Bolk (LE SCHICKEN) für "Hier und jetzt vegan", Südwest-Verlag München

Tomato Avocado Carpaccio with Lime and Poppy Seed Dressing

Ø 4.3 of 3 ratings.
20min
Preparation Time
easy
This tomato avocado carpaccio is a wonderfully fresh appetizer or side dish. The lime and poppy seed dressing is what makes it really stand out. Water 82.1%  38
Macronutrient carbohydrates 37.94%
/09
Macronutrient proteins 8.93%
/53
Macronutrient fats 53.12%
  LA (5.3g) 5:1 (1.2g) 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) 5.26 g to essential alpha-linolenic acid (ALA) 1.16 g = 4.54:1.
Ratio Total omega-6 = 5.29 g to omega-3 fatty acids Total = 1.16 g = 4.56:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

395 kCal

Almond Milk (Mandelmilch) from the cookbook “Rohvegan” (Raw vegan), p. 148
© Courtesy of Compassion Media

Raw Almond Milk

Ø 4.0 of 3 ratings.
8min
Preparation Time
   4h
Time required incl. waiting, preparation and cooking time
easy
Classic, unsweetened version of raw almond milk — with tips on using the leftover pulp and suggestions for other types of nut milk. Cashews are not usually raw. Water 84.6%  23
Macronutrient carbohydrates 23.26%
/23
Macronutrient proteins 22.83%
/54
Macronutrient fats 53.9%
  LA (8.8g) !: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) 8.81 g and almost no alpha-linolenic acid (ALA).

414 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

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

Ø 4.0 of 1 rating.
10min
Preparation Time
easy
This red bell pepper soup with coconut, chia, and ginger is an exceptionally healthy Asian interpretation of traditional gazpacho. Water 79.0%  52
Macronutrient carbohydrates 52.1%
/13
Macronutrient proteins 13.21%
/35
Macronutrient fats 34.68%
  LA (2.3g) 1:3 (6g) 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) 2.3 g to essential alpha-linolenic acid (ALA) 6.04 g = 0.38:1.
Ratio Total omega-6 = 2.3 g to omega-3 fatty acids Total = 6.04 g = 0.38:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

431 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

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

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

Ø 4.0 of 3 ratings.
40min
Preparation Time
   9h
Time required incl. waiting, preparation and cooking time
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
Macronutrient carbohydrates 41.46%
/19
Macronutrient proteins 19.41%
/39
Macronutrient fats 39.13%
  LA (6.1g) !: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) 6.1 g and almost no alpha-linolenic acid (ALA).

350 kCal