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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

“Chili” from the cookbook “Raw Soul Food,” p. 71 by Julia Lechner and Anton Teichmann
© Courtesy of Eugen Ulmer Verlag

Raw Chili with Mushrooms and Wild Garlic

Ø 4.0 of 1 rating.
20min
Preparation Time
easy
This chili with mushrooms and a sauce seasoned with wild garlic is a raw recipe that is in no way inferior to the original recipe when it comes to taste. Water 77.8%  77
Macronutrient carbohydrates 76.56%
/13
Macronutrient proteins 13.22%
/10
Macronutrient fats 10.22%
  LA (4.7g) 8:1 (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) 4.74 g to essential alpha-linolenic acid (ALA) 0.62 g = 7.62:1.
Ratio Total omega-6 = 4.74 g to omega-3 fatty acids Total = 0.62 g = 7.62:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

759 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

Happy Birthday Carrot Cake from “The Fully Raw Diet” by K. Carrillo-Bucaram, p. 215
© Courtesy of Kristina Carrillo-Bucaram, Narayana Verlag GmbH / Unimedica Verlag

Happy Birthday Carrot Cake with Orange and Coconut Topping

Ø 4.0 of 1 rating.
50min
Preparation Time
   170min
Time required incl. waiting, preparation and cooking time
medium
This carrot birthday cake with a pistachio, orange, and coconut topping is a delectable and creamy raw vegan treat. Water 57.8%  71
Macronutrient carbohydrates 71.17%
/10
Macronutrient proteins 10.37%
/18
Macronutrient fats 18.46%
  LA (5.1g) !: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) 5.15 g and almost no alpha-linolenic acid (ALA).

737 kcal

Ketchup from the cookbook “Rohkost Power for You” by Irina Pawassar, p. 32
© Courtesy of EMF/Brigitte Sporrer, Edition Michael Fischer

Raw Ketchup with Dates and Sun-Dried Tomatoes

Ø 5.0 of 1 rating.
10min
Preparation Time
   70min
Time required incl. waiting, preparation and cooking time
easy
This raw ketchup made with fresh and sun-dried tomatoes and red bell peppers is sweetened with natural dried dates instead of refined sugar. Water 86.4%  70
Macronutrient carbohydrates 70.23%
/10
Macronutrient proteins 9.95%
/20
Macronutrient fats 19.82%
  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.

36 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
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

Raw Vegan Spinach Cream Soup with Pistachios from the cookbook "Rohessenz" (Raw essence), p. 40
© Courtesy of Neun Zehn Verlag

Raw Vegan Spinach Cream Soup with Pistachios

Ø 4.8 of 4 ratings.
10min
Preparation Time
easy
This wonderfully creamy and nourishing spinach cream soup with pistachios is a raw vegan dish that can be slightly warmed. Water 89.5%  35
Macronutrient carbohydrates 35.5%
/19
Macronutrient proteins 18.74%
/46
Macronutrient fats 45.77%
  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.

105 kcal

Tzatziki with Garlic Mustard from the cookbook “Meine liebsten Wildpflanzen rohköstlich” (My favorite wild plants — raw and delicious), p. 83
© Courtesy of Maximilian Ludwig, Eugen Ulmer Verlag

Tzatziki with Garlic Mustard

Ø 3.5 of 2 ratings.
15min
Preparation Time
   24h
Time required incl. waiting, preparation and cooking time
easy
Tzatziki with Garlic Mustard is an original vegan version of the traditional recipe. The fermented sauerkraut juice gives this dish a certain flair. Water 70.0%  18
Macronutrient carbohydrates 18.07%
/16
Macronutrient proteins 15.51%
/66
Macronutrient fats 66.42%
  LA (9g) !: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) 8.96 g and almost no alpha-linolenic acid (ALA).

258 kcal