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Daily Requirement for Selenium: Brazil Nuts

easy

Just one Brazil nut per day covers the daily requirement for selenium.

33 kcal
Water 3%
13Macronutrient carbohydrates 12.6%/15Macronutrient proteins 15.37%/72Macronutrient fats 72.03%
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) 0.00 g

Selenium is important for our health, and by eating Brazil nuts it is easy to get the daily recommended amount of this essential trace mineral.

Vegan vegetable curry with broccoli and sweet potatoes

medium

348 kcal
Water 84%
55Macronutrient carbohydrates 54.62%/12Macronutrient proteins 12.02%/33Macronutrient fats 33.37%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 2.4 g
Ω-3 (ALA) 1.2 g

Simple basic recipe for a vegetable curry (without side dish), the ingredients of which can be varied as desired. Here with broccoli, sweet potatoes and coconut

Hummus with Chickpeas and Tahini

easy

424 kcal
Water 37%
54Macronutrient carbohydrates 54%/17Macronutrient proteins 17.5%/29Macronutrient fats 28.5%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 4.1 g
Ω-3 (ALA) 0.22 g

Basic recipe for hummus with a number of variations — here with chickpeas and tahini.

Raw Sushi with Celery and Sunflower Seeds

easy

Raw sushi with celery filling ready to enjoy - any other fillings are possible.

273 kcal
Water 87%
51Macronutrient carbohydrates 51.36%/20Macronutrient proteins 20.21%/28Macronutrient fats 28.43%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 6.4 g
Ω-3 (ALA) 0.63 g

Instead of rice, this raw sushi is filled with a mix of sunflower seeds, sprouted buckwheat, and flaxseeds. You can use celery or other vegetables you like.

soy cream with rapeseed oil instead of olive oil

easy

Finished "soy cream with rapeseed oil" in a suitable glass bowl.

463 kcal
Water 61%
11Macronutrient carbohydrates 11.25%/06Macronutrient proteins 5.86%/83Macronutrient fats 82.9%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 9.2 g
Ω-3 (ALA) 4.3 g

Soy cream with rapeseed oil instead of olive oil offers an alternative to conventional cream for those who avoid animal products.

Soy Whipped Cream with Agar Agar

easy

Finished soy whipped cream in a pretty glass dish.

388 kcal
Water 61%
12Macronutrient carbohydrates 11.98%/06Macronutrient proteins 5.87%/82Macronutrient fats 82.16%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 7.7 g
Ω-3 (ALA) 3.6 g

Our soy whipped cream recipe, which uses canola oil and agar-agar for texture, offers an alternative to conventional whipped cream. Vegan!

Classic Pomegranate Syrup

easy

395 kcal
Water 68%
92Macronutrient carbohydrates 92.18%/05Macronutrient proteins 4.6%/03Macronutrient fats 3.22%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.22 g
Ω-3 (ALA) 0 g

This classic pomegranate syrup contains only sugar and the juice of pomegranates — there aren’t any artificial flavors or other such additional ingredients.

Vegan Broth

easy

93 kcal
Water 96%
76Macronutrient carbohydrates 76.38%/13Macronutrient proteins 12.61%/11Macronutrient fats 11.01%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.58 g
Ω-3 (ALA) 0.18 g

Vegan broth has a wide variety of uses. This recipe is easy to make and can be varied to suit your taste.

Vegetable juice with carrots, celery, miso and pepper

easy

161 kcal
Water 92%
80Macronutrient carbohydrates 80.43%/15Macronutrient proteins 15.2%/04Macronutrient fats 4.37%
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) 0.12 g

The vegetable juice with carrots, celery, miso and pepper is a very tasty way to drink vegetables. The miso gives it a nice flavor.

Carrot-Broccoli with Vanilla Sauce with Banana and Orange

easy

The finished dish "Carrot-Broccoli with Vanilla Sauce" on the plate.

127 kcal
Water 83%
74Macronutrient carbohydrates 73.91%/15Macronutrient proteins 15.08%/11Macronutrient fats 11.01%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.71 g
Ω-3 (ALA) 0.02 g

The recipe for carrot and broccoli with vanilla sauce, banana and orange has a sweet note with a delicate almond aroma thanks to its combination of ingredients.