Foundation Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

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Showing 1-20 of 198 items.
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
12min easy
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%  79/11/10  LA (3g) 1:1 (3.1g) ALA

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
15min    25min 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%  56/09/34  LA (2g) !:0 (0.1g) ALA

Savory Pea Pancakes (Erbsenpfannkuchen) from the cookbook “Das vegane Kochbuch meiner Oma”
© Courtesy of Udo Einenkel, Berlin für "Das vegane Kochbuch meiner Oma", Südwest-Verlag München

Savory Pea Pancakes with Chili Pepper and Parsley
12min    20min medium
Sun-dried chili peppers and parsley give the savory pea pancakes a special flair. We recommend trying the pancakes with curry. Water 77.9%  68/21/11  LA (1.2g) 6:1 (0.2g) ALA

Nettle and Potato Soup from the cookbook “Hier & jetzt vegan” (Vegan here & now)
© Courtesy of Florian Bolk (LE SCHICKEN) für "Hier und jetzt vegan", Südwest-Verlag München

Nettle and Potato Soup with Vegan Stock and Carrots
35min    75min medium
This nettle and potato soup calls for vegan stock. You can either make homemade stock in advance or purchase a store-bought variety. Water 90.5%  51/08/41  LA (4.1g) 4:1 (0.9g) ALA

White Beans with Apples, Pears, and Fried Potatoes (Weiße Bohnen mit Apfel Birne und Bratkartoffel) from the cookbook “Das vegane Kochbuch meiner Oma” p. 57
© Courtesy of Udo Einenkel, Berlin für "Das vegane Kochbuch meiner Oma", Südwest-Verlag München

White Beans with Apples, Pears, and Fried Potatoes
35min difficult
For this dish, the beans are first soaked in water overnight. In the cookbook, you will find a dandelion salad that complements the recipe well. Water 68.4%  70/17/13  LA (8.8g) 9:1 (0.9g) ALA

Japanese Miso Soup (Japanische Misosuppe) from the cookbook “Rohkost” (Raw food)
© Courtesy of Neun Zehn Verlag

Japanese Miso Soup with Zucchini and Carrots
20min    30min easy
Miso soup is a traditional Japanese dish. Its unique flavor comes from the fermented soybean paste (miso) and here with with zucchini and carrots. Water 94.7%  68/26/07  LA : ALA

Vegan Almond “Cheese” (Queso vegano de Almendras) from the cookbook “Vegane Tapas” page 8
© Courtesy of Neun Zehn Verlag

Vegan Almond “Cheese” with Garlic Powder
20min    140min easy
Vegan almond “cheese” with garlic powder is as satisfying as dairy cheese and is also a good choice for cheese connoisseurs who are net yet eating a vegan diet. Water 71.9%  33/20/47  LA (3.2g) !:0 (0g) ALA

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
10min easy
This red bell pepper soup with coconut, chia, and ginger is an exceptionally healthy Asian interpretation of traditional gazpacho. Water 79.0%  52/13/35  LA (3.4g) 1:3 (9.1g) ALA

Cress Soup (Kressesüppchen) from the cookbook “Vegan regional saisonal” (Vegan regional seasonal) by Lisa Pfleger, p. 50
© Courtesy of Lisa Pfleger, Eugen Ulmer Verlag

Cress Soup with Potatoes and Garden Cress
10min    25min easy
This cress soup with potatoes and garden cress can be made quickly and easily and has a very rich flavor. Water 90.8%  83/12/06  LA : ALA

Fruit Balls (Fruchtkugeln) from the cookbook "Vegan regional saisonal” (Vegan regional seasonal) by Lisa Pfleger, p. 61
© Courtesy of Lisa Pfleger, Eugen Ulmer Verlag

Fruit Balls with Raisins, Nuts and Rolled Oats
10min    30min easy
These nutritious fruit balls with raisins and rolled oats are perfect for people with a sweet tooth. They don’t contain any sugar and are also quite healthy. Water 36.0%  51/12/37  LA (4.4g) !:0 (0.1g) ALA

Empedrado Murciano — Rice Dish from Murcia (Empedrado murciano) from the cookbook “Vegan Spanien,” p. 151
© Courtesy of Neun Zehn Verlag

Rice Dish from Murcia with Saffron
30min    45min medium
“Empedrado murciano” is a typical Spanish rice dish that is common in the Murcia region. It has a unique flavor thanks to the spices smoked paprika and saffron. Water 75.1%  85/11/04  LA (0.6g) 4:1 (0.2g) ALA

Green Soup with Coconut Water (Grüne Suppe mit Kokoswasser) from the cookbook “Choosing Raw“, p. 122
© Courtesy of Hannah Kaminsky, Narayana Verlag GmbH / Unimedica Verlag

Green Soup with Coconut Water
15min easy
Green Soup with Coconut Water has a touch of exotic. It works wonderfully as a basic recipe. The raw fruits and vegetables give the soup a fresh taste. Water 90.4%  53/11/35  LA : ALA

“Apple Bread” (Apfelbrot) from “Regionale Winterküche- soja- und weizenfrei, vegan” (Regional winter cuisine) p. 121
© Courtesy of Miriam Emme, Eugen Ulmer Verlag

Apple Bread with Nuts and Cranberries
30min    14h easy
This delicious, moist apple bread with almonds, nuts, cranberries, apple juice, and apricots can be served either for breakfast, with tea, or as a snack. Water 43.4%  76/09/15  LA (3.8g) 6:1 (0.6g) ALA

“Pumpkin Cappuccino Soup with Curry and Oat Cream” from the cookbook “Regional winter cuisine” (Regionale Winterküche) by Miriam Emme and Daniela Friedl, p. 40
© Courtesy of Miriam Emme, Eugen Ulmer Verlag

Pumpkin Cappuccino Soup with Curry, Ginger, and Oat Cream
55min    75min easy
Just for the cold season, this pumpkin soup with curry, ginger, and oat cream is a delicious, light, and healthy dish with a touch of the exotic. Water 90.2%  63/06/32  LA (5.4g) !:0 (0.1g) ALA

Sweet Potato Satay (Süßkartoffel-Saté) from the cookbook “Vegan Genial” by Josita Hartanto, p. 109
© Courtesy of Sebastian Happe Sinémus, Neun Zehn Verlag

Sweet Potato Satay with Spicy Peanut Sauce
60min difficult
The sweet and spicy peanut sauce pairs nicely with the sweet potato satay. Cilantro rice is the perfect accompaniment to this Asian delicacy. Water 62.7%  76/08/16  LA (4.5g) 29:1 (0.2g) ALA

Herb and Caper Dumplings with Carrot Puree (Kräuter-Kapernklösschen mit Mohrrübenpüree) from the cookbook “Vegan Genial” by Josita Hartanto, p. 83
© Courtesy of Sebastian Happe Sinémus, Neun Zehn Verlag

Herb and Caper Dumplings with Carrot Puree and Wine Sauce
60min    80min difficult
This recipe for herb and caper dumplings with carrot puree and white wine sauce is somewhat labor-intensive, but the results are well worth the effort. Water 78.8%  61/18/21  LA (6.1g) 8:1 (0.7g) ALA

Homemade Yolos from the cookbook “The Oh She Glows Cookbook: Over 100 Vegan Recipes … ,” p. 262
© Courtesy of Angela Liddon, Narayana Verlag GmbH / Unimedica Verlag

Homemade Yolos (Caramel Pralines) with Medjool Dates
30min    75min easy
These yolos (caramel pralines) with medjool dates taste so amazingly creamy and caramel-like, even without sugar, that you’ll just have to try them. Water 13.7%  71/07/22  LA : ALA

Baked Green Falafel with Pea Protein from "Protein-Ninja" by Terry Hope Romero, p. 140
© Courtesy of Vanessa K. Rees, Narayana Verlag GmbH / Unimedica Verlag

Baked Green Falafel with Pea Protein by Terry Hope Romero
30min    9h easy
Serve these baked green falafel balls by Terry Hope Romero as a main dish or with dip as a snack. The pea protein adds a nutritional punch. Water 40.3%  64/18/18  LA (2.5g) 17:1 (0.1g) ALA

Apricot Cream Cake (Marillen-Creme-Torte) from “Sweet & Raw” by Maja Elena Scheid, p. 92
© Courtesy of Antonia Mayer, Eugen Ulmer Verlag

Apricot Cream Cake with Cashews or Macadamia Nuts
20min    140min easy
You can use either cashews or macadamia nuts for this delicious apricot cream cake. Coconut oil and cooling give the cake the necessary firmness. Water 47.6%  51/13/36  LA (3.2g) !:0 (0g) ALA

Cashew Soba Noodle Salad from the cookbook “Minimalist Baker’s Everyday Cooking,” p. 145
© Courtesy of Dana Shultz, Unimedica Verlag

Cashew Soba Noodle Salad with Cashew Ginger Dressing
30min easy
This tropical, high-protein cashew soba noodle salad with edamame, mango, cilantro, and cashew ginger dressing is quick and easy to prepare. Water 65.8%  60/17/23  LA (4.5g) 31:1 (0.1g) ALA

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