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Pineapple Mojito Green Smoothie from the cookbook “Simple Green Smoothies”, p. 147
© Courtesy of Lindsey Johnson, Narayana Verlag GmbH / Unimedica Verlag

Pineapple Mojito Green Smoothie

Ø 4.3 of 3 ratings.
10min
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.


This pineapple mojito uses isotonic coconut water as a base. It also contains kale, fresh mint, and tangy lime juice. Water 89.6%  89
Macronutrient carbohydrates 88.68%
/09
Macronutrient proteins 9.12%
/02
Macronutrient fats 2.21%
  LA (0.1g) 1:1 (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) 0.15 g to essential alpha-linolenic acid (ALA) 0.15 g = 1:1.
Ratio Total omega-6 = 0.15 g to omega-3 fatty acids Total = 0.15 g = 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.

225 kCal

Colorful Energy Wraps from the cookbook “Free your Food” by Larissa Häsler, p. 135
© Courtesy of Larissa Häsler, Narayana Verlag GmbH / Unimedica Verlag

Colorful Energy Wraps with Quinoa and Beets

Ø 3.7 of 3 ratings.
45min
Preparation Time
   60min
Time required incl. waiting, preparation and cooking time
medium
These colorful wraps are healthy and satisfying. They contain avocado and carrots along with quinoa and beets. Water 80.3%  75
Macronutrient carbohydrates 74.78%
/14
Macronutrient proteins 14.41%
/11
Macronutrient fats 10.81%
  LA (2.4g) 10:1 (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) 2.45 g to essential alpha-linolenic acid (ALA) 0.24 g = 10:1.
Ratio Total omega-6 = 2.46 g to omega-3 fatty acids Total = 0.25 g = 9.83:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

537 kCal

Portobello Sausage on a white plate from the cookbook “everydayraw” by Matthew Kenney, p. 60
© Courtesy of Miha Matei, Narayana Verlag GmbH / Unimedica Verlag

Portobello Sausage with Eggplant and Umeboshi Paste

Ø 3.5 of 2 ratings.
40min
Preparation Time
   17h
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.


You can use portobellos as a delicious meat alternative. This portobello sausage with eggplant, umeboshi, almonds, and pumpkin seeds is packed with flavor. Water 61.3%  23
Macronutrient carbohydrates 22.67%
/26
Macronutrient proteins 25.73%
/52
Macronutrient fats 51.6%
  LA (11.2g) 106:1 (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) 11.24 g to essential alpha-linolenic acid (ALA) 0.11 g = 106:1.
Ratio Total omega-6 = 11.24 g to omega-3 fatty acids Total = 0.11 g = 106:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

473 kCal

Asian Pear and Avocado Salad from the cookbook “Everyday Raw Detox,” by Matthew Kenney, p. 118
© Courtesy of Adrian Mueller, Narayana Verlag GmbH / Unimedica Verlag

Asian Pear and Avocado Salad

Ø 3.5 of 2 ratings.
15min
Preparation Time
easy
Adding ginger, sesame oil, and lemon to this salad with crisp Asian pear and creamy avocado brings a fresh taste and a little bit of Asia to the table. Water 75.3%  41
Macronutrient carbohydrates 40.73%
/08
Macronutrient proteins 7.95%
/51
Macronutrient fats 51.32%
  LA (6.2g) 36:1 (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) 6.24 g to essential alpha-linolenic acid (ALA) 0.17 g = 36:1.
Ratio Total omega-6 = 6.26 g to omega-3 fatty acids Total = 0.17 g = 36:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

296 kCal

Recipe photo for "Button Up White Bean Gravy", shown with a burger, from “Protein Ninja”, p. 59
© Courtesy of Vanessa K. Rees, Narayana Verlag GmbH / Unimedica Verlag

Button Up White Bean Gravy with Mushrooms and Onions

Ø 4.0 of 2 ratings.
25min
Preparation Time
   35min
Time required incl. waiting, preparation and cooking time
easy
Button Up: This hearty and versatile mushroom and white bean gravy with onions and garlic can be used in combination with many dishes. Water 80.1%  63
Macronutrient carbohydrates 62.95%
/23
Macronutrient proteins 22.74%
/14
Macronutrient fats 14.31%
  LA (0.8g) 5:1 (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) 0.82 g to essential alpha-linolenic acid (ALA) 0.15 g = 5.4:1.
Ratio Total omega-6 = 0.82 g to omega-3 fatty acids Total = 0.15 g = 5.4:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

239 kCal

Falafel Bowl with Lemon Roasted Potatoes from “Protein Ninja” by Terry Hope Romero, p. 155
© Courtesy of Vanessa K. Rees, Narayana Verlag GmbH / Unimedica Verlag

Falafel Bowl with Roasted Potatoes and Mediterranean Salad

Ø 4.0 of 1 rating.
50min
Preparation Time
   65min
Time required incl. waiting, preparation and cooking time
difficult
This falafel bowl with lemon roasted potatoes, a basil lemon cashew dressing, and a chopped Mediterranean salad will satisfy even the most ravenous hunger. Water 78.2%  69
Macronutrient carbohydrates 68.8%
/15
Macronutrient proteins 14.66%
/17
Macronutrient fats 16.53%
  LA (2.8g) 18:1 (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) 2.83 g to essential alpha-linolenic acid (ALA) 0.16 g = 18:1.
Ratio Total omega-6 = 2.83 g to omega-3 fatty acids Total = 0.16 g = 18:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

472 kCal

Cajun Cornbread Casserole from “Everyday Happy Herbivore” by Lindsay S. Nixon, p. 155
© Courtesy of Lindsay S. Nixon, Narayana Verlag GmbH / Unimedica Verlag

Cajun Cornbread Casserole with Kidney Beans and Bell Peppers

Ø 4.5 of 2 ratings.
15min
Preparation Time
   60min
Time required incl. waiting, preparation and cooking time
medium
This delicious and spicy cornbread-topped casserole combines the best of grains, beans, and vegetables into a mouthwatering meal. Water 72.8%  80
Macronutrient carbohydrates 79.89%
/16
Macronutrient proteins 16.14%
/04
Macronutrient fats 3.96%
  LA (1.6g) 6:1 (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) 1.63 g to essential alpha-linolenic acid (ALA) 0.28 g = 5.79:1.
Ratio Total omega-6 = 1.63 g to omega-3 fatty acids Total = 0.28 g = 5.79:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

424 kCal

Fully Raw Pad Thai from “The Fully Raw Diet” by Kristina Carrillo-Bucaram, p. 209
© Courtesy of Kristina Carrillo-Bucaram, Narayana Verlag GmbH / Unimedica Verlag

Fully Raw Pad Thai with a Creamy, Fruity Sesame Dressing

Ø 3.5 of 2 ratings.
25min
Preparation Time
easy
The traditional version of pad thai has nothing on this Fully Raw Pad Thai. The sesame dressing and bright garnish give this dish the perfect final touch. Water 85.6%  57
Macronutrient carbohydrates 56.99%
/18
Macronutrient proteins 18.24%
/25
Macronutrient fats 24.77%
  LA (7.5g) 27:1 (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) 7.5 g to essential alpha-linolenic acid (ALA) 0.28 g = 27:1.
Ratio Total omega-6 = 7.5 g to omega-3 fatty acids Total = 0.28 g = 27:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

379 kCal

Greek Kale Salad from the cookbook “Minimalist Baker's Everyday Cooking” by Dana Shultz, p. 96
© Courtesy of Dana Shultz, Unimedica Verlag

Greek Kale Salad with Chickpeas and Olives

Ø 3.3 of 3 ratings.
30min
Preparation Time
easy
This Greek kale salad with chickpeas and olives is served with a delicious herb dressing and works well either as a light main dish or a tasty side. Water 79.9%  48
Macronutrient carbohydrates 47.93%
/18
Macronutrient proteins 18.37%
/34
Macronutrient fats 33.7%
  LA (4.1g) 16:1 (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) 4.11 g to essential alpha-linolenic acid (ALA) 0.26 g = 16:1.
Ratio Total omega-6 = 4.11 g to omega-3 fatty acids Total = 0.26 g = 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.

252 kCal

Colorful Fall Salad with Nasturtium from the cookbook “Vegan & Vollwertig,” p. 97.
© Courtesy of Angelika Murer, Wilhelm Goldmann Verlag

Colorful Fall Salad with Nasturtium, Pumpkin, and Spinach

Ø 4.0 of 3 ratings.
20min
Preparation Time
easy
This Colorful Fall Salad with Nasturtium, Pumpkin, and Spinach tastes delicious with creamy dressing from cashew cream, horseradish root, and lemon juice. Water 82.4%  66
Macronutrient carbohydrates 65.82%
/14
Macronutrient proteins 13.85%
/20
Macronutrient fats 20.32%
  LA (4.2g) !: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) 4.23 g and almost no alpha-linolenic acid (ALA).

460 kCal