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Dehydrated Raw Vegan Oat and Buckwheat Crunch with Flaxseed

easy

Dehydrated Raw Vegan Oat and Buckwheat Crunch from “Dörren in Rohkostqualität” by Ute Ludwig, p. 62

180 kcal
Water 18%
75Macronutrient carbohydrates 75.4%/15Macronutrient proteins 14.87%/10Macronutrient fats 9.74%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.93 g
Ω-3 (ALA) 1.2 g

This dehydrated raw vegan oat and buckwheat crunch with flaxseed is a delicious breakfast option. You can decide if you want to sprout the buckwheat in advance.

Dried onion cake with buckwheat and sauerkraut

medium

Recipe picture "Onion cake" from "Drying in raw food quality" by Ute Ludwig, p. 88

367 kcal
Water 62%
61Macronutrient carbohydrates 60.71%/16Macronutrient proteins 15.87%/23Macronutrient fats 23.42%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 3.7 g
Ω-3 (ALA) 1.3 g

The onion cake with buckwheat and sauerkraut is dried instead of baked, which preserves the probiotics. Lamb's lettuce is a good side dish.

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.

Parsnip-Vanilla Soup with Thyme and Almond Milk

easy

Recipe picture "Parsnip vanilla soup" from "Vegan Christmas" by Gaz Oakley, p. 31

304 kcal
Water 82%
69Macronutrient carbohydrates 69.32%/07Macronutrient proteins 6.94%/24Macronutrient fats 23.74%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 2.3 g
Ω-3 (ALA) 0.66 g

The parsnip vanilla soup with thyme and almond milk has a fruity sweetness with a Mediterranean touch.

Festive nut wreath with butternut squash, chestnuts, nuts

medium

Recipe picture "Festive Nut Wreath" from "Vegan Christmas" by Gaz Oakley, p. 83

453 kcal
Water 65%
63Macronutrient carbohydrates 62.88%/13Macronutrient proteins 13.04%/24Macronutrient fats 24.08%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 7.5 g
Ω-3 (ALA) 1.0 g

The festive nut wreath with butternut squash, chestnuts, nuts and chickpeas is best served with a matching cranberry sauce.

Healthy Cauliflower with Oranges and Cashews in Tahini Sauce

easy

Photo of the original recipe for Cauliflower with Oranges in Tahini Sauce from “Kick it vegan!”

453 kcal
Water 81%
44Macronutrient carbohydrates 44.42%/17Macronutrient proteins 16.86%/39Macronutrient fats 38.72%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 15 g
Ω-3 (ALA) 2.8 g

The savory tahini sauce and fresh, healthy oranges complement each other perfectly in this recipe and ensure a full spectrum of vitamins and minerals.

Healthy Vegan Teriyaki Shish Kebabs with Sunflower Seeds

difficult

Photo of the original recipe for Teriyaki Shish Kebabs from the cookbook “Rohkost” (Raw food)

651 kcal
Water 41%
40Macronutrient carbohydrates 39.91%/19Macronutrient proteins 19.13%/41Macronutrient fats 40.95%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 24 g
Ω-3 (ALA) 3.8 g

These healthy vegan teriyaki shish kebabs with sunflower seeds can be combined with a wide variety of vegetables. Good alternative to traditional shish kebabs.

Autumnal Chestnut and Carrot Bisque with Garam Masala

medium

Autumnal Chestnut and Carrot Bisque from “Vegans Go Nuts,” p. 120

160 kcal
Water 87%
74Macronutrient carbohydrates 73.51%/09Macronutrient proteins 8.9%/18Macronutrient fats 17.59%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 2.1 g
Ω-3 (ALA) 0.07 g

Autumnal Chestnut and Carrot Bisque with Garam Fasala is a flavorful soup that is perfect for the colder months.

Sunday Brunch Rolls (Raw) with Almond Pulp and Flaxseed

easy

Sunday Brunch Rolls from the cookbook “Dörren in Rohkostqualität” by Ute Ludwig, p. 81

203 kcal
Water 57%
49Macronutrient carbohydrates 48.52%/15Macronutrient proteins 14.72%/37Macronutrient fats 36.76%
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) 3.0 g

These tasty Sunday brunch rolls made with almond pulp and flaxseed are dehydrated instead of baked. Make sure to buy raw rolled oats that have not been steamed.

Healthy Stuffed Eggplant with Nut and Pomegranate Filling

medium

Photo of the original recipe for Stuffed Eggplant from “Vegan Oriental,” p. 37

558 kcal
Water 80%
52Macronutrient carbohydrates 52.26%/13Macronutrient proteins 12.62%/35Macronutrient fats 35.13%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 20 g
Ω-3 (ALA) 4.8 g

Stuffed Eggplant with Nut and Pomegranate Filling is an Iranian dish that is, healthy, hearty, and delicious.