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Sweet potato gratin with rosemary and soy cream

medium

562 kcal
Water 73%
52Macronutrient carbohydrates 52.41%/08Macronutrient proteins 7.57%/40Macronutrient fats 40.03%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 7.3 g
Ω-3 (ALA) 3.4 g

Sweet potato gratin with rosemary and soy cream is not only suitable as a main course. It can also be refined by adding suitable spices.

Vegan Meringues Made from Aquafaba

easy

Vegan Meringues Made from Aquaba, prepared and arranged on a plate

39 kcal
Water 53%
99Macronutrient carbohydrates 98.59%/01Macronutrient proteins 1.17%/00Macronutrient fats 0.24%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0 g
Ω-3 (ALA) 0 g

Aquafaba, the cooking liquid from chickpeas, serves as the egg white substitute for these vegan meringues.

Indian Moringa Leaf Curry with Moong Dal and Cumin

medium

83 kcal
Water 77%
54Macronutrient carbohydrates 53.7%/35Macronutrient proteins 34.67%/12Macronutrient fats 11.63%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.06 g
Ω-3 (ALA) 0.07 g

This moringa leaf curry with moong dal and cumin stands out due to its special but very healthy ingredients. The spiciness can be easily adjusted.

Apple Slaw with Kale and Goji Berry Dressing

easy

Apple Slaw with Gogi Berry Dressing prepared using the recipe in “Vegan for Her”, pp. 256–57

103 kcal
Water 82%
71Macronutrient carbohydrates 71.42%/11Macronutrient proteins 10.72%/18Macronutrient fats 17.86%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.53 g
Ω-3 (ALA) 0.08 g

The combination of goji berries, apples, and carrots make this apple slaw with kale and goji berry dressing a treat you won’t want to miss out on.

Sauerkraut Salad with Carrots and Apples

easy

Sauerkraut Salad from the cookbook “Vegan Austria” by K. Unterweger and A. Pöschl, p. 67

96 kcal
Water 88%
64Macronutrient carbohydrates 63.55%/17Macronutrient proteins 16.53%/20Macronutrient fats 19.92%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 2.5 g
Ω-3 (ALA) 0.08 g

This sauerkraut salad with carrots and apples can be served as an appetizer or side. It contains lots of healthy ingredients and is a good source of vitamin C.

Zucchini-Macadamia-Tomato Raw Food Pizza with Umami Taste

easy

Zucchini-macadamia-tomato raw food pizza in a plate on a set table.

845 kcal
Water 67%
32Macronutrient carbohydrates 32.04%/10Macronutrient proteins 9.92%/58Macronutrient fats 58.04%
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) 0.29 g

This raw zucchini pizza is not a real pizza. The tomatoes give it its umami taste. Macadamia nuts ensure a good omega-3 ratio.

Vegan raw avocado garlic cream with umami flavor

easy

356 kcal
Water 71%
41Macronutrient carbohydrates 41.32%/10Macronutrient proteins 9.53%/49Macronutrient fats 49.16%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 3.5 g
Ω-3 (ALA) 0.23 g

The vegan raw avocado garlic cream has an umami taste and is not only a culinary interesting variation of the classic guacamole.

Almond cookies with cinnamon, oat flakes and dried apricots

easy

Recipe picture "Almond cookies with cinnamon" from "Сыроедение. Энергия живой еды" by Gayane Breiova, p. 166

290 kcal
Water 39%
65Macronutrient carbohydrates 65.25%/13Macronutrient proteins 12.7%/22Macronutrient fats 22.05%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 3.4 g
Ω-3 (ALA) 0.01 g

These almond cookies with cinnamon, oat flakes and dried apricots have a high energy content. They are ideal with tea or as a snack between meals.

Organic mushroom vegetable broth with carrots and celery

easy

Organic vegetable broth (stock) with mushrooms, carrots and celery in glass bowl.

136 kcal
Water 95%
56Macronutrient carbohydrates 56.46%/17Macronutrient proteins 16.72%/27Macronutrient fats 26.82%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 1.5 g
Ω-3 (ALA) 0.69 g

Organic mushroom vegetable broth with carrots and celery has a hearty umami taste. It can be stored well and used for risotto, soups, etc.

Nettle Tea (Stinging Nettle Tea)

easy

Nettle tea in a glass cup, surrounded by fresh stinging nettle leaves.

1.0 kcal
Water 100%
73Macronutrient carbohydrates 72.58%/26Macronutrient proteins 26.21%/01Macronutrient fats 1.21%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0 g
Ω-3 (ALA) 0 g

Nettle tea, or stinging nettle tea, is easy to prepare, and thanks to its diuretic effects it has many health benefits.