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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.

Nori Rolls with Ginger Almond Paste and Raw Vegetables

medium

359 kcal
Water 77%
41Macronutrient carbohydrates 41.45%/20Macronutrient proteins 20.41%/38Macronutrient fats 38.14%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 6.1 g
Ω-3 (ALA) 0.03 g

These raw nori rolls are easy to make. The ginger and almond paste is a very flavorful alternative to the traditional rice filling.

Brussels Sprouts with Chestnuts and Fennel Seed

easy

“Brussels Sprouts with Chestnuts” from “Regionale Winterküche- soja- und weizenfrei, vegan” (Regional winter cuisine, soy- and wheat-free) p. 73

335 kcal
Water 72%
72Macronutrient carbohydrates 71.89%/11Macronutrient proteins 11.43%/17Macronutrient fats 16.69%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 4.5 g
Ω-3 (ALA) 1.1 g

With this delicious winter combination of brussels sprouts with chestnuts and fennel seed, you can impress your guests and serve a successful meal.

Apple Bread with Nuts and Cranberries

easy

“Apple Bread” (Apfelbrot) from “Regionale Winterküche- soja- und weizenfrei, vegan” (Regional winter cuisine) p. 121

357 kcal
Water 43%
76Macronutrient carbohydrates 75.94%/09Macronutrient proteins 9.24%/15Macronutrient fats 14.82%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 3.8 g
Ω-3 (ALA) 0.59 g

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.

Apple Chia Pudding with Cinnamon and Cardamom

easy

“Apple Chia Pudding” (Apfel-Chiapudding) from the cookbook “Plant-Powered Families” (Familien mit Pflanzenpower) by Dreena Burton, p. 171

221 kcal
Water 84%
90Macronutrient carbohydrates 90.01%/04Macronutrient proteins 4.42%/06Macronutrient fats 5.57%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.59 g
Ω-3 (ALA) 0.97 g

This fruity apple chia pudding with cinnamon and cardamom is not only exquisitely delicious, it is also quite healthy. It makes for a nice breakfast or dessert.

Apple Lentil Dal with Turmeric and Cumin

easy

Apple Lentil Dal (Apfel-Linsen-Dal) from the cookbook “Familien mit Pflanzenpower” (Families with plant power), p. 163

164 kcal
Water 86%
74Macronutrient carbohydrates 74.42%/24Macronutrient proteins 23.65%/02Macronutrient fats 1.93%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.20 g
Ω-3 (ALA) 0.07 g

This lentil dal, which contains apples, turmeric, and cumin, has a thick, creamy consistency and a surprisingly savory, complex flavor.

Raw Almond Milk

easy

Almond Milk (Mandelmilch) from the cookbook “Rohvegan” (Raw vegan), p. 148

414 kcal
Water 85%
23Macronutrient carbohydrates 23.26%/23Macronutrient proteins 22.83%/54Macronutrient fats 53.9%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 8.8 g
Ω-3 (ALA) 0.00 g

Classic, unsweetened version of raw almond milk — with tips on using the leftover pulp and suggestions for other types of nut milk. Cashews are not usually raw.

Vegetables in Luxurious Royal Sauce

easy

209 kcal
Water 85%
65Macronutrient carbohydrates 65.17%/16Macronutrient proteins 15.87%/19Macronutrient fats 18.96%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 1.7 g
Ω-3 (ALA) 0.06 g

Thanks to spices such as cardamom, cloves, turmeric, coriander seed, and garam masala, these vegetables in luxurious royal sauce are a true taste sensation.