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Foundation Diet and Health
Foundation
Diet and Health
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Showing 1-10 of 461 items.
Erb Muesli with Rolled Oats
12minPreparation Time
easy
Ø 5.0 of 3 ratings.

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 plus oat flakes with a ratio of omega6 to omega3 of 1:1! See ingredient tables.
© CC-by-sa 3.0, Marie Elisabeth Stobbe
  • 467 kcal
  • Water 76%
  • 79Macronutrient carbohydrates 79.41%/11Macronutrient proteins 10.75%/10Macronutrient fats 9.84% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 3.0 g
  • Ω-3 (ALA) 3.1 g
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.”
Cucumber Rolls with “Goat’s Cheese” and Mint Sauce
15minPreparation Time 25minTime required incl. waiting, preparation and cooking time
medium
Ø 5.0 of 3 ratings.
Cucumber Rolls with “Goat’s Cheese” and Mint Sauce on a white plate.
© Courtesy of Adrian Mueller, Narayana Verlag GmbH / Unimedica Verlag
  • 403 kcal
  • Water 68%
  • 56Macronutrient carbohydrates 56.2%/09Macronutrient proteins 9.38%/34Macronutrient fats 34.42% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 2.0 g
  • Ω-3 (ALA) 0.08 g
These Cucumber Rolls with “Goat’s Cheese” and Mint Sauce hold together surprisingly well. They are ideal as an appetizer or finger food.
Savory Pea Pancakes with Chili Pepper and Parsley
12minPreparation Time 20minTime required incl. waiting, preparation and cooking time
medium
Ø 5.0 of 3 ratings.
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
  • 351 kcal
  • Water 78%
  • 68Macronutrient carbohydrates 68.02%/21Macronutrient proteins 21.37%/11Macronutrient fats 10.61% 

    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) 0.18 g
Sun-dried chili peppers and parsley give the savory pea pancakes a special flair. We recommend trying the pancakes with curry.
Quinoa Nut Muesli with Soy Milk and Hazelnuts
20minPreparation Time
easy
Ø 4.0 of 1 rating.
Quinoa Muesli (Quinoa-Nussmüsli) from the cookbook “Kick it vegan!”
© Courtesy of Neun Zehn Verlag
  • 486 kcal
  • Water 79%
  • 57Macronutrient carbohydrates 56.92%/19Macronutrient proteins 19.08%/24Macronutrient fats 24% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 4.6 g
  • Ω-3 (ALA) 0.67 g
"Quinoa Nut Muesli with Soy Milk and Hazelnuts" is a good way to use cooked quinoa. See also a raw food version under “Alternative preparation”.
Healthy Raw Chocolate Cream with Carob and Avocado
12minPreparation Time
easy
Ø 5.0 of 3 ratings.
Chocolate cream with raw cocoa beans, avocado, dates, carob powder - finished in bowl.
© CC-by-sa 2.0, Michael Weber, Stiftung G+E
  • 205 kcal
  • Water 70%
  • 69Macronutrient carbohydrates 68.97%/06Macronutrient proteins 6.22%/25Macronutrient fats 24.81% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 0.94 g
  • Ω-3 (ALA) 0.07 g
This raw chocolate cream is an extremely easy and quick dessert to make (prep: 9 minutes). It contains avocado, dates, cocoa beans, carob powder, and water.
Chicory Salad with Figs with blanched Celery and Avocados
15minPreparation Time
easy
Ø 4.8 of 4 ratings.
Chicory Salad with Figs (Chicorée-Feigensalat) from the cookbook “Rohkost” (Raw food)
© Courtesy of Neun Zehn Verlag
  • 490 kcal
  • Water 85%
  • 47Macronutrient carbohydrates 46.5%/10Macronutrient proteins 9.69%/44Macronutrient fats 43.8% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 14 g
  • Ω-3 (ALA) 2.8 g
The combination of the slightly bitter chicory and sweet figs plus blanched celery and avocados give this salad an exquisite flavor.
Raw Almond Milk
8minPreparation Time 4hTime required incl. waiting, preparation and cooking time
easy
Ø 4.0 of 3 ratings.
Almond Milk (Mandelmilch) from the cookbook “Rohvegan” (Raw vegan), p. 148
© Courtesy of Compassion Media
  • 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.
No-Bake Strawberry Cake
20minPreparation Time 8hTime required incl. waiting, preparation and cooking time
easy
Ø 4.0 of 1 rating.

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.
No-Bake Strawberry Cake (Erdbeertorte aus dem Kühlschrank) from the cookbook Das vegane Kochbuch meiner Oma (My grandma’s vegan cookbook), p. 91
© Courtesy of Udo Einenkel, Berlin für "Das vegane Kochbuch meiner Oma", Südwest-Verlag München
  • 225 kcal
  • Water 52%
  • 65Macronutrient carbohydrates 65.28%/08Macronutrient proteins 8.45%/26Macronutrient fats 26.27% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 2.9 g
  • Ω-3 (ALA) 0.24 g
This strawberry cake isn’t baked and can be prepared quickly from fresh strawberries and zwieback.
Pomegranate and Apple Tabouleh
15minPreparation Time 45minTime required incl. waiting, preparation and cooking time
easy
Ø 4.0 of 1 rating.

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.
Recipe image: Pomegranate and Apple Tabouleh from the cookbook “Vegan Oriental,” p. 131.
© Courtesy of Neun Zehn Verlag
  • 206 kcal
  • Water 77%
  • 65Macronutrient carbohydrates 65.09%/08Macronutrient proteins 7.67%/27Macronutrient fats 27.24% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 1.9 g
  • Ω-3 (ALA) 0.09 g
Pomegranate and apple tabouleh (tabouli) is a hearty fruit salad that contains herbs and pine nuts and can be prepared raw.
Citrus salad with sumac dressing, barberries and pistachios
15minPreparation Time
easy
Ø 4.5 of 2 ratings.
Recipe picture "Citrus salad with sumac dressing, barberries and pistachios" from the book: "Vegan Oriental", page 29
© Courtesy of Neun Zehn Verlag
  • 178 kcal
  • Water 80%
  • 62Macronutrient carbohydrates 62.45%/08Macronutrient proteins 8.29%/29Macronutrient fats 29.26% 

    The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
  • Ω-6 (LA) 2.2 g
  • Ω-3 (ALA) 0.66 g
With its sour, tart note, the oriental spice sumac gives this citrus salad an exotic taste, which is complemented by pistachios and barberries.