Foundation Diet and Health
Foundation
Diet and Health
Switzerland
The best perspective for your health

Search vegan recipes

Advanced Search...
Showing 1-10 of 199 items.
Erb Muesli with Rolled Oats contains high levels of natural omega-3. Prepared for two.
© CC-by-sa 2.0, Ernst Erb, Stiftung G+E

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

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

Ø 5.0 of 3 ratings.
12min
Preparation Time
   20min
Time required incl. waiting, preparation and cooking time
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
Macronutrient carbohydrates 68.02%
/21
Macronutrient proteins 21.37%
/11
Macronutrient fats 10.61%
  LA (1.2g) 6:1 (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) 1.15 g to essential alpha-linolenic acid (ALA) 0.18 g = 6.47:1.
Ratio Total omega-6 = 1.15 g to omega-3 fatty acids Total = 0.18 g = 6.47:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

351 kCal

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

Ø 4.0 of 2 ratings.
35min
Preparation Time
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
Macronutrient carbohydrates 70.23%
/17
Macronutrient proteins 16.57%
/13
Macronutrient fats 13.2%
  LA (8.8g) 9:1 (0.9g) 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) 8.76 g to essential alpha-linolenic acid (ALA) 0.94 g = 9.35:1.
Ratio Total omega-6 = 8.76 g to omega-3 fatty acids Total = 0.94 g = 9.35:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

1'218 kCal

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

Ø 3.3 of 3 ratings.
35min
Preparation Time
   75min
Time required incl. waiting, preparation and cooking time
medium

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.


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
Macronutrient carbohydrates 51.5%
/08
Macronutrient proteins 7.64%
/41
Macronutrient fats 40.86%
  LA (4.1g) 4:1 (0.9g) 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) 4.07 g to essential alpha-linolenic acid (ALA) 0.92 g = 4.41:1.
Ratio Total omega-6 = 4.07 g to omega-3 fatty acids Total = 0.92 g = 4.41:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

262 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

Asparagus Salad with Radishes (Spargelsalat mit Radieschen) from the cookbook “Vegan Detox,” p. 57
© Courtesy of Neun Zehn Verlag

Asparagus Salad with Radishes

Ø 4.0 of 2 ratings.
40min
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.


The radishes and red beets in this fresh, tasty asparagus salad make for a beautiful color contrast. You might want to serve it as an appetizer or side dish. Water 88.9%  48
Macronutrient carbohydrates 48.09%
/18
Macronutrient proteins 18.26%
/34
Macronutrient fats 33.65%
  LA (1.4g) 2:1 (0.7g) 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) 1.38 g to essential alpha-linolenic acid (ALA) 0.66 g = 2.1:1.
Ratio Total omega-6 = 1.38 g to omega-3 fatty acids Total = 0.66 g = 2.1:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

113 kCal

Mushroom Pâté. Apricots. Mustard Herb Crackers. (Pilz-Paté. Aprikosen. Senf-Kräuter-Cracker) from the cookbook “Plant Food,” page 111
© Courtesy of Stacey Cramp, Narayana Verlag GmbH / Unimedica Verlag

Mushroom Pâté. Apricots. Mustard Herb Crackers.

Ø 4.5 of 2 ratings.
20min
Preparation Time
   12h
Time required incl. waiting, preparation and cooking time
easy
This mushroom pâte with spicy apricots and mustard herb crackers is an elegant and artistic dish that will impress your guests every time. Water 53.8%  34
Macronutrient carbohydrates 33.82%
/18
Macronutrient proteins 18.31%
/48
Macronutrient fats 47.87%
  LA (5.5g) 1:1 (3.9g) 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) 5.51 g to essential alpha-linolenic acid (ALA) 3.94 g = 1.4:1.
Ratio Total omega-6 = 5.52 g to omega-3 fatty acids Total = 3.94 g = 1.4:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

181 kCal

Golden Carrot Cake (Goldene-Rübli-Torte) from the cookbook “Meine liebsten Wildpflanzen rohköstlich” (My favorite wild plants — raw and delicious), p. 110
© Courtesy of Maximilian Ludwig, Eugen Ulmer Verlag

Golden Carrot Cake with Walnut Crust

Ø 4.0 of 2 ratings.
60min
Preparation Time
   14h
Time required incl. waiting, preparation and cooking time
medium
This carrot cake with a walnut crust and a coconut and citrus flavor is the ideal winter treat for both young and old. Water 37.9%  50
Macronutrient carbohydrates 49.77%
/09
Macronutrient proteins 9.12%
/41
Macronutrient fats 41.11%
  LA (10.4g) 2:1 (4.3g) 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) 10.38 g to essential alpha-linolenic acid (ALA) 4.34 g = 2.39:1.
Ratio Total omega-6 = 10.38 g to omega-3 fatty acids Total = 4.34 g = 2.39:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

480 kCal

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

Ø 4.0 of 2 ratings.
10min
Preparation Time
   30min
Time required incl. waiting, preparation and cooking time
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
Macronutrient carbohydrates 51.27%
/12
Macronutrient proteins 11.82%
/37
Macronutrient fats 36.91%
  LA (4.4g) !: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) 4.39 g and almost no alpha-linolenic acid (ALA).

530 kCal