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easy

Erb muesli plus oat flakes with a ratio of omega6 to omega3 of 1:1! See ingredient tables.

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

medium

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.

Tomato Avocado Carpaccio with Lime and Poppy Seed Dressing

easy

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.

Simple Tostada with Fresh, Delicious Toppings

medium

Simple Tostada from the cookbook “Raw and Radiant” by Summer Sanders, p. 166

535 kcal
Water 61%
63Macronutrient carbohydrates 63.39%/14Macronutrient proteins 14.43%/22Macronutrient fats 22.19%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
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.

Raw Creamy Jerusalem Artichoke and Parsnip Soup

easy

Creamy Jerusalem Artichoke and Parsnip Soup from the cookbook “Tierschutz geniessen,” p. 44.

181 kcal
Water 82%
71Macronutrient carbohydrates 70.82%/09Macronutrient proteins 9.19%/20Macronutrient fats 19.99%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 1.6 g
Ω-3 (ALA) 0.28 g

This raw vegan, creamy Jerusalem artichoke and parsnip soup with hazelnut milk is a nutty and flavorsome soup that is ideal for the cooler months of the year.

Coconut Curry Bowl with Summer Squash and Kale

easy

Coconut Curry Bowl from the cookbook “Raw and Radiant” by Summer Sanders, p. 148

217 kcal
Water 56%
37Macronutrient carbohydrates 36.7%/16Macronutrient proteins 15.87%/47Macronutrient fats 47.43%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
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.

Energy Bars with Berries, Ginger, and Nuts

easy

Energy Bars with Berries and Ginger from “Gesund Backen“ (Healthy baking) by S. Spiegelbert, p. 160.

273 kcal
Water 18%
77Macronutrient carbohydrates 76.99%/08Macronutrient proteins 7.79%/15Macronutrient fats 15.22%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 1.6 g
Ω-3 (ALA) 0.51 g

These delicious energy bars are packed with berries and nuts and include puffed amaranth and ginger. They are quick and easy to prepare.

Black Currant Mousse with Coconut and Mallow Blossoms

medium

376 kcal
Water 62%
79Macronutrient carbohydrates 78.79%/05Macronutrient proteins 4.9%/16Macronutrient fats 16.31%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.21 g
Ω-3 (ALA) 0.06 g

This Black Currant Mousse with Coconut and Mallow Blossoms is light and fluffy, and temptingly delicious. The currant stems used add extra vitamins.

Apple, Blackberry, and Meadow Sage Smoothie

easy

94 kcal
Water 86%
95Macronutrient carbohydrates 94.51%/04Macronutrient proteins 3.5%/02Macronutrient fats 1.98%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.12 g
Ω-3 (ALA) 0.05 g

This apple, blackberry, and meadow sage smoothie is fruity and refreshing. The meadow sage gives it a delicious flavor.

Apple, Celery, and Goji Berry Smoothie with Fresh Herbs

easy

Apple, Celery, and Goji Berry Smoothie from "wild & roh" by C. Volm, p. 50

264 kcal
Water 75%
95Macronutrient carbohydrates 94.71%/04Macronutrient proteins 4.24%/01Macronutrient fats 1.05%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.21 g
Ω-3 (ALA) 0.01 g

This apple, celery, and goji berry smoothie stands out from classic smoothies thanks to the wild herbs it contains.