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Foundation Diet and Health
Foundation
Diet and Health
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Showing 1-10 of 149 items.
Erb Muesli with Rolled Oats
12minPreparation Time
easy
Ø 5.0 of 3 ratings.

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 plus oat flakes with a ratio of omega6 to omega3 of 1:1! See ingredient tables.
© CC-by-sa 3.0, Marie Elisabeth Stobbe
  • 467 kcal
  • Water 76%
  • 79Macronutrient carbohydrates 79.41%/11Macronutrient proteins 10.75%/10Macronutrient fats 9.84% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • 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
15minPreparation Time 25minTime required incl. waiting, preparation and cooking time
medium
Ø 5.0 of 3 ratings.
Cucumber Rolls with “Goat’s Cheese” and Mint Sauce on a white plate.
© Courtesy of Adrian Mueller, Narayana Verlag GmbH / Unimedica Verlag
  • 403 kcal
  • Water 68%
  • 56Macronutrient carbohydrates 56.2%/09Macronutrient proteins 9.38%/34Macronutrient fats 34.42% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • 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.
Erb Muesli - lactose-free, gluten-free (vegan, raw, clean)
12minPreparation Time
easy
Ø 5.0 of 11 ratings.

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 for two persons - lactose-free and gluten-free (vegan, raw). Much of omega-3-fatty acid
© Ernst Erb for diet-health
  • 367 kcal
  • Water 79%
  • 81Macronutrient carbohydrates 81.32%/10Macronutrient proteins 9.56%/09Macronutrient fats 9.12% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 2.3 g
  • Ω-3 (ALA) 2.2 g
Erb-Muesli is a vegan (lactose-free), raw muesli. With seeds instead of grains, it is gluten-free and a good “bread replacement".
Raw Vegan Spinach Cream Soup with Pistachios
10minPreparation Time
easy
Ø 4.8 of 4 ratings.

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.
Raw Vegan Spinach Cream Soup with Pistachios from the cookbook "Rohessenz" (Raw essence), p. 40
© Courtesy of Neun Zehn Verlag
  • 105 kcal
  • Water 90%
  • 35Macronutrient carbohydrates 35.5%/19Macronutrient proteins 18.74%/46Macronutrient fats 45.77% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 1.8 g
  • Ω-3 (ALA) 0.09 g
This wonderfully creamy and nourishing spinach cream soup with pistachios is a raw vegan dish that can be slightly warmed.
Stuffed endive leaves with mango chutney and hemp sauce
20minPreparation Time
easy
Ø 4.3 of 3 ratings.

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.
Recipe picture: "Stuffed endive leaves" from the book: "Rohessenz", page 148
© Courtesy of NeunZehn Verlag
  • 646 kcal
  • Water 72%
  • 22Macronutrient carbohydrates 22.4%/07Macronutrient proteins 7.24%/70Macronutrient fats 70.36% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 25 g
  • Ω-3 (ALA) 1.1 g
The stuffed endive leaves with mango chutney and hemp sauce are a fruity and hearty summer dish that can be served as a side dish or starter.
Chicory Salad with Figs with blanched Celery and Avocados
15minPreparation Time
easy
Ø 4.8 of 4 ratings.
Chicory Salad with Figs (Chicorée-Feigensalat) from the cookbook “Rohkost” (Raw food)
© Courtesy of Neun Zehn Verlag
  • 490 kcal
  • Water 85%
  • 47Macronutrient carbohydrates 46.5%/10Macronutrient proteins 9.69%/44Macronutrient fats 43.8% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 14 g
  • Ω-3 (ALA) 2.8 g
The combination of the slightly bitter chicory and sweet figs plus blanched celery and avocados give this salad an exquisite flavor.
Pomegranate and Apple Tabouleh
15minPreparation Time 45minTime required incl. waiting, preparation and cooking time
easy
Ø 4.0 of 1 rating.

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.
Recipe image: Pomegranate and Apple Tabouleh from the cookbook “Vegan Oriental,” p. 131.
© Courtesy of Neun Zehn Verlag
  • 206 kcal
  • Water 77%
  • 65Macronutrient carbohydrates 65.09%/08Macronutrient proteins 7.67%/27Macronutrient fats 27.24% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 1.9 g
  • Ω-3 (ALA) 0.09 g
Pomegranate and apple tabouleh (tabouli) is a hearty fruit salad that contains herbs and pine nuts and can be prepared raw.
Citrus salad with sumac dressing, barberries and pistachios
15minPreparation Time
easy
Ø 4.5 of 2 ratings.
Recipe picture "Citrus salad with sumac dressing, barberries and pistachios" from the book: "Vegan Oriental", page 29
© Courtesy of Neun Zehn Verlag
  • 178 kcal
  • Water 80%
  • 62Macronutrient carbohydrates 62.45%/08Macronutrient proteins 8.29%/29Macronutrient fats 29.26% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 2.2 g
  • Ω-3 (ALA) 0.66 g
With its sour, tart note, the oriental spice sumac gives this citrus salad an exotic taste, which is complemented by pistachios and barberries.
Tomato Avocado Carpaccio with Lime and Poppy Seed Dressing
20minPreparation Time
easy
Ø 4.3 of 3 ratings.
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
  • 395 kcal
  • Water 82%
  • 38Macronutrient carbohydrates 37.94%/09Macronutrient proteins 8.93%/53Macronutrient fats 53.12% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 5.3 g
  • Ω-3 (ALA) 1.2 g
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.
Raw Almond Milk
8minPreparation Time 4hTime required incl. waiting, preparation and cooking time
easy
Ø 4.0 of 3 ratings.
Almond Milk (Mandelmilch) from the cookbook “Rohvegan” (Raw vegan), p. 148
© Courtesy of Compassion Media
  • 414 kcal
  • Water 85%
  • 23Macronutrient carbohydrates 23.26%/23Macronutrient proteins 22.83%/54Macronutrient fats 53.9% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 8.8 g
  • Ω-3 (ALA) 0.00 g
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.