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Foundation Diet and Health
Foundation
Diet and Health
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Showing 11-20 of 199 items.
Simple Tostada with Fresh, Delicious Toppings
35min
Preparation Time
 9h
Time required incl. waiting, preparation and cooking time
medium
Ø 4.0 of 3 ratings.
Simple Tostada from the cookbook “Raw and Radiant” by Summer Sanders, p. 166
© Courtesy of Alexa Gray, Skihorse Publishing
  • 535 kcal
  • Water 61%
  • 63
    Macronutrient carbohydrates 63.39%
    /14
    Macronutrient proteins 14.43%
    /22
    Macronutrient fats 22.19%
     

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 8.1 g
  • Ω-3 (ALA) 3.5 g
Simple Tostada, made from corn, red bell pepper, and flaxseed, is delicious, easy to prepare, and tastes great with the suggested toppings.
Spirulina Sesame Bars with Bananas and Shredded Coconut
10min
Preparation Time
 12h
Time required incl. waiting, preparation and cooking time
easy
Ø 4.0 of 2 ratings.
Spirulina Sesame Bars from the cookbook “Raw and Radiant” by Summer Sanders, p. 178
© Courtesy of Alexa Gray, Skihorse Publishing
  • 236 kcal
  • Water 37%
  • 38
    Macronutrient carbohydrates 38.5%
    /13
    Macronutrient proteins 13.03%
    /48
    Macronutrient fats 48.47%
     

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 4.0 g
  • Ω-3 (ALA) 0.08 g
Spirulina Sesame Bars with Bananas and Shredded Coconut are a high-protein snack that is rich in calcium and selenium and perfect for before or after a workout.
Tropical Mango Banana Bread with Ginger
35min
Preparation Time
 5h
Time required incl. waiting, preparation and cooking time
medium
Ø 3.5 of 2 ratings.
Tropical Mango Banana Bread from “Gesund Backen mit Veganpassion” by S. Spiegelberg, p. 126
© Courtesy of Stina Spiegelberg, NeunZehn Verlag
  • 679 kcal
  • Water 41%
  • 80
    Macronutrient carbohydrates 80.05%
    /09
    Macronutrient proteins 8.7%
    /11
    Macronutrient fats 11.25%
     

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 1.6 g
  • Ω-3 (ALA) 0.14 g
This banana bread is moist, yet dairy-free. It gets its delicious tropical flavor from candied ginger and rum-soaked mango and banana.
Energy Bars with Berries, Ginger, and Nuts
20min
Preparation Time
 3h
Time required incl. waiting, preparation and cooking time
easy
Ø 4.0 of 1 rating.
Energy Bars with Berries and Ginger from “Gesund Backen“ (Healthy baking) by S. Spiegelbert, p. 160.
© Courtesy of Stina Spiegelberg, Neun Zehn Verlag
  • 273 kcal
  • Water 18%
  • 77
    Macronutrient carbohydrates 76.99%
    /08
    Macronutrient proteins 7.79%
    /15
    Macronutrient fats 15.22%
     

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 1.6 g
  • Ω-3 (ALA) 0.51 g
These delicious energy bars are packed with berries and nuts and include puffed amaranth and ginger. They are quick and easy to prepare.
Chilled Pea and Herb Soup with Almond Foam
100min
Preparation Time
 110min
Time required incl. waiting, preparation and cooking time
medium
Ø 4.0 of 1 rating.
Pea and Herb Soup with Almond Foam from “Plants Taste Better” by R. Buckley, p. 45
© Courtesy of Kim Lightbody, Jacqui Small
  • 307 kcal
  • Water 79%
  • 55
    Macronutrient carbohydrates 55.2%
    /24
    Macronutrient proteins 23.57%
    /21
    Macronutrient fats 21.22%
     

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 2.7 g
  • Ω-3 (ALA) 0.14 g
This chilled pea and herb soup with almond foam is a refreshing, light dish with such an attractive presentation that it is worth the extra time and effort.
Coconut Milk Tapioca Pudding with Brown Sugar
15min
Preparation Time
easy
Ø 4.0 of 2 ratings.

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.
Coconut Milk Tapioca Pudding from the cookbook “Vegan Bible,” by Marie Laforêt, p. 241
© Courtesy of Grub Street, Marie Laforêt
  • 417 kcal
  • Water 67%
  • 60
    Macronutrient carbohydrates 60.25%
    /08
    Macronutrient proteins 8.14%
    /32
    Macronutrient fats 31.62%
     

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 1.0 g
  • Ω-3 (ALA) 0.10 g
This coconut milk tapioca pudding with brown sugar can be prepared quickly, and for variety you might try adding your favorite fresh fruits or berries.
Black Currant Mousse with Coconut and Mallow Blossoms
20min
Preparation Time
 100min
Time required incl. waiting, preparation and cooking time
medium
Ø 4.0 of 1 rating.
Black Currant Mousse with Coconut and Mallow Blossoms from “wild & roh” by C. Volm, p. 81
© Courtesy of Maximilian Ludwig, Ulmer Verlag
  • 383 kcal
  • Water 61%
  • 79
    Macronutrient carbohydrates 78.61%
    /05
    Macronutrient proteins 5.36%
    /16
    Macronutrient fats 16.04%
     

    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) 0.06 g
This Black Currant Mousse with Coconut and Mallow Blossoms is light and fluffy, and temptingly delicious. The currant stems used add extra vitamins.
Apple, Blackberry, and Meadow Sage Smoothie
10min
Preparation Time
easy
Ø 4.0 of 1 rating.
Apple, Blackberry, and Meadow Sage Smoothie from the cookbook “wild & roh” by C. Volm, p. 49
© Courtesy of Maximilian Ludwig, Ulmer Verlag
  • 94 kcal
  • Water 86%
  • 95
    Macronutrient carbohydrates 94.51%
    /04
    Macronutrient proteins 3.5%
    /02
    Macronutrient fats 1.98%
     

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 0.12 g
  • Ω-3 (ALA) 0.05 g
This apple, blackberry, and meadow sage smoothie is fruity and refreshing. The meadow sage gives it a delicious flavor.
Apple, Celery, and Goji Berry Smoothie with Fresh Herbs
15min
Preparation Time
easy
Ø 4.0 of 1 rating.
Apple, Celery, and Goji Berry Smoothie from "wild & roh" by C. Volm, p. 50
© Courtesy of Maximilian Ludwig, Ulmer Verlag
  • 264 kcal
  • Water 75%
  • 95
    Macronutrient carbohydrates 94.71%
    /04
    Macronutrient proteins 4.24%
    /01
    Macronutrient fats 1.05%
     

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 0.21 g
  • Ω-3 (ALA) 0.01 g
This apple, celery, and goji berry smoothie stands out from classic smoothies thanks to the wild herbs it contains.
Baked Savoy Cabbage with Spelt, Carrots, and Tomatoes
35min
Preparation Time
 60min
Time required incl. waiting, preparation and cooking time
medium
Ø 3.5 of 2 ratings.

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.
Baked Savoy Cabbage from the cookbook “Vegan Österreich” by K. Unterweger and A. Pöschl, p. 113
© Courtesy of Arnold Pöschl, NeunZehn Verlag
  • 412 kcal
  • Water 87%
  • 71
    Macronutrient carbohydrates 71.1%
    /16
    Macronutrient proteins 15.76%
    /13
    Macronutrient fats 13.14%
     

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 1.9 g
  • Ω-3 (ALA) 0.20 g
Baked savoy cabbage with spelt, carrots, and tomatoes is a hearty dish that is a good choice for chilly days.