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Erb Muesli with Rolled Oats contains high levels of natural omega-3. Prepared for two.
© CC-by-sa 2.0, Ernst Erb

Erb Muesli with Rolled Oats

Ø 5.0 of 1 rating.
12min
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.


Erb Muesli with Rolled Oats is a vegan (lactose-free), raw muesli. It serves as an especially healthy breakfast and is a good “bread replacement.” Water 75.7%  79
Macronutrient carbohydrates 79.41%
/11
Macronutrient proteins 10.75%
/10
Macronutrient fats 9.84%
  LA (3g) 1:1 (3.1g) 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) 3.05 g to essential alpha-linolenic acid (ALA) 3.12 g = 0.98:1.
Ratio Total omega-6 = 3.05 g to omega-3 fatty acids Total = 3.13 g = 0.98:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

467 kcal

Cucumber Rolls with “Goat’s Cheese” and Mint Sauce on a white plate.
© Courtesy of Adrian Mueller, Narayana Verlag GmbH / Unimedica Verlag

Cucumber Rolls with “Goat’s Cheese” and Mint Sauce

Ø 5.0 of 3 ratings.
15min
Preparation Time
   25min
Time required incl. waiting, preparation and cooking time
medium
These Cucumber Rolls with “Goat’s Cheese” and Mint Sauce hold together surprisingly well. They are ideal as an appetizer or finger food. Water 67.9%  56
Macronutrient carbohydrates 56.2%
/09
Macronutrient proteins 9.38%
/34
Macronutrient fats 34.42%
  LA (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) 2 g and almost no alpha-linolenic acid (ALA).

403 kcal

Savory Pea Pancakes (Erbsenpfannkuchen) from the cookbook “Das vegane Kochbuch meiner Oma”
© Courtesy of Udo Einenkel, Berlin für "Das vegane Kochbuch meiner Oma", Südwest-Verlag München

Savory Pea Pancakes with Chili Pepper and Parsley

Ø 5.0 of 3 ratings.
12min
Preparation Time
   20min
Time required incl. waiting, preparation and cooking time
medium
Sun-dried chili peppers and parsley give the savory pea pancakes a special flair. We recommend trying the pancakes with curry. Water 77.9%  68
Macronutrient carbohydrates 68.02%
/21
Macronutrient proteins 21.37%
/11
Macronutrient fats 10.61%
  LA (1.2g) 6:1 (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) 1.15 g to essential alpha-linolenic acid (ALA) 0.18 g = 6.47:1.
Ratio Total omega-6 = 1.15 g to omega-3 fatty acids Total = 0.18 g = 6.47:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

351 kcal

Potato Pockets (Maultaschen) from the cookbook “Das vegane Kochbuch meiner Oma” (My grandma’s vegan cookbook), p.46
© Courtesy of Udo Einenkel, Berlin für "Das vegane Kochbuch meiner Oma", Südwest-Verlag München

Potato dumplings vegan with spinach and mushrooms (pockets)

Ø 4.0 of 1 rating.
120min
Preparation Time
difficult
These vegan potato dumplings (pockets) have a spinach and mushroom filling and are made with potatoes that have been cooked in advance. Water 73.2%  71
Macronutrient carbohydrates 70.58%
/12
Macronutrient proteins 11.6%
/18
Macronutrient fats 17.82%
  LA (3.2g) 10:1 (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) 3.2 g to essential alpha-linolenic acid (ALA) 0.34 g = 9.5:1.
Ratio Total omega-6 = 3.2 g to omega-3 fatty acids Total = 0.34 g = 9.5:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

350 kcal

Green Spelt Patties from the cookbook “Hier & jetzt vegan: Makrtfrisch einkaufen, saisonal kochen”
© Courtesy of Florian Bolk (LE SCHICKEN) für "Hier und jetzt vegan", Südwest-Verlag München

Green Spelt Patties with Potato Gnocchi and Oyster Mushrooms

Ø 4.0 of 1 rating.
120min
Preparation Time
difficult
Green spelt patties served with potato gnocchi and oyster mushrooms is an artistic vegan dish that works well as a warm entrée. Water 56.9%  70
Macronutrient carbohydrates 69.94%
/16
Macronutrient proteins 16.45%
/14
Macronutrient fats 13.62%
  LA (5.4g) 4:1 (1.2g) 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) 5.4 g to essential alpha-linolenic acid (ALA) 1.24 g = 4.36:1.
Ratio Total omega-6 = 5.4 g to omega-3 fatty acids Total = 1.24 g = 4.36:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

1'058 kcal

Raw Vegan Spinach Cream Soup with Pistachios from the cookbook "Rohessenz" (Raw essence), p. 40
© Courtesy of Neun Zehn Verlag

Raw Vegan Spinach Cream Soup with Pistachios

Ø 4.8 of 4 ratings.
10min
Preparation Time
easy
This wonderfully creamy and nourishing spinach cream soup with pistachios is a raw vegan dish that can be slightly warmed. Water 89.5%  35
Macronutrient carbohydrates 35.5%
/19
Macronutrient proteins 18.74%
/46
Macronutrient fats 45.77%
  LA : ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

105 kcal

Mushroom Pâté. Apricots. Mustard Herb Crackers. (Pilz-Paté. Aprikosen. Senf-Kräuter-Cracker) from the cookbook “Plant Food,” page 111
© Courtesy of Stacey Cramp, Narayana Verlag GmbH / Unimedica Verlag

Mushroom Pâté. Apricots. Mustard Herb Crackers.

Ø 4.5 of 2 ratings.
20min
Preparation Time
   12h
Time required incl. waiting, preparation and cooking time
easy
This mushroom pâte with spicy apricots and mustard herb crackers is an elegant and artistic dish that will impress your guests every time. Water 53.8%  34
Macronutrient carbohydrates 33.82%
/18
Macronutrient proteins 18.31%
/48
Macronutrient fats 47.87%
  LA (5.5g) 1:1 (3.9g) 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) 5.51 g to essential alpha-linolenic acid (ALA) 3.94 g = 1.4:1.
Ratio Total omega-6 = 5.52 g to omega-3 fatty acids Total = 3.94 g = 1.4:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

181 kcal

Chioggia Beet Carpaccio With Fennel and “Goat’s Cheese” from “Everyday Raw Express,” page 51
© Courtesy of Adrian Mueller, Narayana Verlag GmbH / Unimedica Verlag

Chioggia Beet Carpaccio With Fennel and “Goat’s Cheese”

Ø 4.0 of 1 rating.
20min
Preparation Time
   40min
Time required incl. waiting, preparation and cooking time
easy

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.


This Chioggia Beet Carpaccio is not only beautiful to look at, it is also a superb combination of citrus freshness and creamy “cheese.” Water 64.2%  36
Macronutrient carbohydrates 36.38%
/12
Macronutrient proteins 12.18%
/51
Macronutrient fats 51.44%
  LA (4g) 24:1 (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) 4.01 g to essential alpha-linolenic acid (ALA) 0.17 g = 24:1.
Ratio Total omega-6 = 4.01 g to omega-3 fatty acids Total = 0.17 g = 24:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

583 kcal

Red Sorrel Soup from the cookbook “Meine liebsten Wildpflanzen rohköstlich”.
© Courtesy of Maximilian Ludwig, Eugen Ulmer Verlag

Red Sorrel Soup

Ø 4.0 of 1 rating.
10min
Preparation Time
easy
The sorrel gives this artisan soup a fresh, slightly tart flavor. And the colorful edible flowers make this dish an eye-catcher. Water 75.1%  35
Macronutrient carbohydrates 34.53%
/08
Macronutrient proteins 8.2%
/57
Macronutrient fats 57.27%
  LA (3.4g) 15:1 (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) 3.38 g to essential alpha-linolenic acid (ALA) 0.23 g = 15:1.
Ratio Total omega-6 = 3.41 g to omega-3 fatty acids Total = 0.23 g = 15:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

325 kcal

“Brussels Sprouts with Chestnuts” from “Regionale Winterküche- soja- und weizenfrei, vegan” (Regional winter cuisine, soy- and wheat-free) p. 73
© Courtesy of Miriam Emme, Eugen Ulmer Verlag

Brussels Sprouts with Chestnuts and Fennel Seed

Ø 4.8 of 4 ratings.
30min
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.


With this delicious winter combination of brussels sprouts with chestnuts and fennel seed, you can impress your guests and serve a successful meal. Water 71.7%  72
Macronutrient carbohydrates 71.89%
/11
Macronutrient proteins 11.43%
/17
Macronutrient fats 16.69%
  LA (4.5g) 4:1 (1.1g) 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) 4.55 g to essential alpha-linolenic acid (ALA) 1.11 g = 4.11:1.
Ratio Total omega-6 = 4.55 g to omega-3 fatty acids Total = 1.11 g = 4.11:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

335 kcal