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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

Chicory Salad with Figs (Chicorée-Feigensalat) from the cookbook “Rohkost” (Raw food)
© Courtesy of Neun Zehn Verlag

Chicory Salad with Figs with blanched Celery and Avocados

Ø 4.8 of 4 ratings.
15min
Preparation Time
easy
The combination of the slightly bitter chicory and sweet figs plus blanched celery and avocados give this salad an exquisite flavor. Water 84.7%  47
Macronutrient carbohydrates 46.5%
/10
Macronutrient proteins 9.69%
/44
Macronutrient fats 43.8%
  LA (14.1g) 5:1 (2.8g) 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) 14.06 g to essential alpha-linolenic acid (ALA) 2.77 g = 5.07:1.
Ratio Total omega-6 = 14.08 g to omega-3 fatty acids Total = 2.77 g = 5.08:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

490 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

Pineapple Cucumber Gazpacho from “The Fully Raw Diet” by Kristina Carrillo-Bucaram, p. 149
© Courtesy of Kristina Carrillo-Bucaram, Narayana Verlag GmbH / Unimedica Verlag

Sweet and Spicy Pineapple Cucumber Gazpacho with Cilantro

Ø 4.5 of 2 ratings.
20min
Preparation Time
easy
This sweet and spicy pineapple cucumber gazpacho with cilantro tastes amazingly flavorful and is a refreshing low-calorie treat — perfect for a hot summer day. Water 91.3%  89
Macronutrient carbohydrates 88.78%
/09
Macronutrient proteins 9.18%
/02
Macronutrient fats 2.04%
  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.

224 kcal

Blueberry Smoothie Bowl with Bananas and Coconut Flakes from “Vegane Lieblingsrezepte,” p. 59
© Courtesy of Julia Vogel, Dachbuch Verlag

Blueberry Smoothie Bowl with Bananas and Coconut Flakes

Ø 5.0 of 1 rating.
10min
Preparation Time
   50min
Time required incl. waiting, preparation and cooking time
easy
This Blueberry Smoothie Bowl with Bananas and Coconut Flakes has a sweet, fruity flavor — without any added sugar. It also tastes great served with granola. Water 75.3%  77
Macronutrient carbohydrates 77.34%
/06
Macronutrient proteins 6.3%
/16
Macronutrient fats 16.36%
  LA (1.2g) 10:1 (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) 1.24 g to essential alpha-linolenic acid (ALA) 0.12 g = 10:1.
Ratio Total omega-6 = 1.24 g to omega-3 fatty acids Total = 0.12 g = 9.96:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

428 kcal

Sun-Dried Tomato Tart with Zucchini Hummus from the blog “This Rawsome Vegan Life.”
© Courtesy of Emily von Euw, This Rawsome Vegan Life

Sun-Dried Tomato Tart with Zucchini Hummus

Ø 3.0 of 1 rating.
30min
Preparation Time
   150min
Time required incl. waiting, preparation and cooking time
easy
This Sun-Dried Tomato Tart with Zucchini Hummus has a crust made from walnuts and sun-dried tomatoes and is a fresh, raw vegan version of a traditional quiche. Water 50.5%  40
Macronutrient carbohydrates 39.72%
/21
Macronutrient proteins 21.47%
/39
Macronutrient fats 38.8%
  LA (16.6g) 10:1 (1.7g) 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) 16.59 g to essential alpha-linolenic acid (ALA) 1.68 g = 9.9:1.
Ratio Total omega-6 = 16.59 g to omega-3 fatty acids Total = 1.68 g = 9.9:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

506 kcal

Orange Fennel Salad (Orangen-Fenchelsalat) from the cookbook “Kick it vegan!”
© Courtesy of Neun Zehn Verlag

Orange Fennel Salad with Almonds

Ø 4.0 of 3 ratings.
15min
Preparation Time
easy
This Orange Fennel Salad with Almonds is quick to prepare, provides a nice combination of ingredients, and works well as an appetizer or side dish. Water 78.1%  58
Macronutrient carbohydrates 57.63%
/11
Macronutrient proteins 10.99%
/31
Macronutrient fats 31.38%
  LA (3.1g) 5:1 (0.6g) 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) 3.13 g to essential alpha-linolenic acid (ALA) 0.65 g = 4.84:1.
Ratio Total omega-6 = 3.13 g to omega-3 fatty acids Total = 0.65 g = 4.84:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

234 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

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