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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.

Savory Pea Pancakes with Chili Pepper and Parsley

medium

Savory Pea Pancakes (Erbsenpfannkuchen) from the cookbook “Das vegane Kochbuch meiner Oma”

351 kcal
Water 78%
68Macronutrient carbohydrates 68.02%/21Macronutrient proteins 21.37%/11Macronutrient fats 10.61%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 1.2 g
Ω-3 (ALA) 0.18 g

Sun-dried chili peppers and parsley give the savory pea pancakes a special flair. We recommend trying the pancakes with curry.

Creamy Squash and Apple Soup with Nutmeg and Cinnamon

easy

Creamy Squash and Apple Soup prepared using the recipe in “Vegan for Her,” pp. 269–70

108 kcal
Water 94%
78Macronutrient carbohydrates 77.51%/12Macronutrient proteins 12.44%/10Macronutrient fats 10.06%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.48 g
Ω-3 (ALA) 0.12 g

This creamy squash and apple soup is especially nice during the colder time of year. The apple and cinnamon give the soup a taste of Christmas.

Vegetable Strudel with Frankfurt Green Sauce

medium

626 kcal
Water 68%
59Macronutrient carbohydrates 58.79%/17Macronutrient proteins 17.28%/24Macronutrient fats 23.93%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 6.0 g
Ω-3 (ALA) 0.73 g

This vegetable strudel with whole grain spelt flour and cashew cream on Frankfurt green sauce contains no animal products but still tastes incredibly delicious.

Colorful Fall Salad with Nasturtium, Pumpkin, and Spinach

easy

Colorful Fall Salad with Nasturtium from the cookbook “Vegan & Vollwertig,” p. 97.

461 kcal
Water 82%
66Macronutrient carbohydrates 65.9%/14Macronutrient proteins 13.86%/20Macronutrient fats 20.25%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 4.2 g
Ω-3 (ALA) 0.09 g

This Colorful Fall Salad with Nasturtium, Pumpkin, and Spinach tastes delicious with creamy dressing from cashew cream, horseradish root, and lemon juice.

Barbara's Christmas roast with red wine plum sauce

difficult

Recipe picture "Barbara's Christmas roast with red wine and plum sauce" from "Vegan & Wholesome", p. 129

777 kcal
Water 74%
68Macronutrient carbohydrates 68.31%/12Macronutrient proteins 11.68%/20Macronutrient fats 20.01%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 4.3 g
Ω-3 (ALA) 1.2 g

Barbara's Christmas roast with red wine and plum sauce is made from grains. Plums, red wine, apple and cinnamon give it a Christmassy character.

Sun-Dried Tomato and Garlic Super-Seed Crackers

easy

497 kcal
Water 52%
39Macronutrient carbohydrates 38.79%/21Macronutrient proteins 21.4%/40Macronutrient fats 39.81%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 15 g
Ω-3 (ALA) 1.5 g

Sun-dried tomato and garlic super-seed crackers are nutritious, gluten-free, nut-free, and rich in fiber.

Loaded Sweet Potatoes with Avocado Cilantro Crema

easy

Loaded Sweet Potatoes from the cookbook “Oh She Glows Every Day,” by Angela Liddon, p. 165

648 kcal
Water 74%
66Macronutrient carbohydrates 66.46%/17Macronutrient proteins 16.97%/17Macronutrient fats 16.57%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 3.3 g
Ω-3 (ALA) 0.98 g

These loaded sweet potatoes with an avocado cilantro crema and black beans are easy to prepare and fun to make with several combinations to choose from.

All-Purpose “Cheese” Sauce with Potatoes and Carrots

easy

All-Purpose Cheese Sauce from “Oh She Glows Every Day” by Angela Liddon, p.250

77 kcal
Water 70%
57Macronutrient carbohydrates 56.75%/15Macronutrient proteins 14.99%/28Macronutrient fats 28.27%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.67 g
Ω-3 (ALA) 1.2 g

This decadent, silky, and pourable “cheese” sauce with potatoes and carrots is kid-friendly and it can be used in a wide variety of dishes.