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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

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

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
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 88.6%  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

Thai Salad with Kohlrabi, Cilantro, and Mint from the cookbook “Everyday Raw Express,” page 73
© Courtesy of Adrian Mueller, Narayana Verlag GmbH / Unimedica Verlag

Thai Salad with Kohlrabi, Cilantro, and Mint

Ø 4.5 of 2 ratings.
10min
Preparation Time
   30min
Time required incl. waiting, preparation and cooking time
easy
This Thai salad is an ideal hors d’oeuvre on warm, summer days. The spiciness of the chili and sour taste of the lemon juice mixes well with the sweet kohlrabi. Water 79.9%  40
Macronutrient carbohydrates 39.55%
/12
Macronutrient proteins 12.16%
/48
Macronutrient fats 48.3%
  LA (7.7g) 8:1 (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) 7.71 g to essential alpha-linolenic acid (ALA) 1.02 g = 7.56:1.
Ratio Total omega-6 = 7.71 g to omega-3 fatty acids Total = 1.02 g = 7.56:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

337 kcal

“Papaya a la Mexicana” from the cookbook “Raw Soul Food,” p. 23 by Julia Lechner and Anton Teichmann
© Courtesy of Eugen Ulmer Verlag

Papaya a la Mexicana with avocados

Ø 4.7 of 3 ratings.
15min
Preparation Time
easy
This fruity papaya salad is not only refreshing and delicious but also very healthy thanks to the combination of essential fatty acids and vitamins it contains. Water 87.5%  68
Macronutrient carbohydrates 67.52%
/08
Macronutrient proteins 7.67%
/25
Macronutrient fats 24.81%
  LA (2.5g) 8:1 (0.3g) 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) 2.48 g to essential alpha-linolenic acid (ALA) 0.31 g = 7.94:1.
Ratio Total omega-6 = 2.5 g to omega-3 fatty acids Total = 0.31 g = 8:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

403 kcal

Potatoes in Brava Sauce (Patatas bravas) from the cookbook “Vegane Tapas” page 53
© Courtesy of Neun Zehn Verlag

Potatoes in Brava Sauce

Ø 4.0 of 3 ratings.
20min
Preparation Time
   45min
Time required incl. waiting, preparation and cooking time
easy
These crisply baked potatoes in brava sauce are a favorite Spanish tapas dish. They can be prepared spicy, like in the original recipe, or as a milder version. Water 83.9%  65
Macronutrient carbohydrates 65.41%
/09
Macronutrient proteins 9.14%
/25
Macronutrient fats 25.45%
  LA (1.8g) 5:1 (0.4g) 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) 1.81 g to essential alpha-linolenic acid (ALA) 0.35 g = 5.16:1.
Ratio Total omega-6 = 1.81 g to omega-3 fatty acids Total = 0.35 g = 5.16:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

284 kcal

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

Ø 4.0 of 1 rating.
10min
Preparation Time
easy
This red bell pepper soup with coconut, chia, and ginger is an exceptionally healthy Asian interpretation of traditional gazpacho. Water 79.0%  52
Macronutrient carbohydrates 52.1%
/13
Macronutrient proteins 13.21%
/35
Macronutrient fats 34.69%
  LA (3.4g) 1:3 (9.1g) 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) 3.45 g to essential alpha-linolenic acid (ALA) 9.05 g = 0.38:1.
Ratio Total omega-6 = 3.45 g to omega-3 fatty acids Total = 9.05 g = 0.38:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

647 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