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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, Stiftung G+E

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

Fiery Chocolate Mousse with Cherry Compote from the cookbook “Hier & jetzt vegan” (Vegan here & now)
© Courtesy of Florian Bolk (LE SCHICKEN) für "Hier und jetzt vegan", Südwest-Verlag München

Fiery Chocolate Mousse with Cherry Compote and Chili Pepper

Ø 4.0 of 1 rating.
40min
Preparation Time
   160min
Time required incl. waiting, preparation and cooking time
difficult

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 fiery chocolate mousse served with a tart cherry compote contains a delicious combination of chocolate, cream, and chili peppers. Water 49.9%  34
Macronutrient carbohydrates 34.23%
/05
Macronutrient proteins 5.36%
/60
Macronutrient fats 60.41%
  LA (4.3g) 2:1 (1.8g) 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) 4.31 g to essential alpha-linolenic acid (ALA) 1.81 g = 2.39:1.
Ratio Total omega-6 = 4.31 g to omega-3 fatty acids Total = 1.81 g = 2.39:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

473 kcal

White Beans with Apples, Pears, and Fried Potatoes (Weiße Bohnen mit Apfel Birne und Bratkartoffel) from the cookbook “Das vegane Kochbuch meiner Oma” p. 57
© Courtesy of Udo Einenkel, Berlin für "Das vegane Kochbuch meiner Oma", Südwest-Verlag München

White Beans with Apples, Pears, and Fried Potatoes

Ø 4.0 of 2 ratings.
35min
Preparation Time
difficult
For this dish, the beans are first soaked in water overnight. In the cookbook, you will find a dandelion salad that complements the recipe well. Water 68.4%  70
Macronutrient carbohydrates 70.23%
/17
Macronutrient proteins 16.57%
/13
Macronutrient fats 13.2%
  LA (8.8g) 9:1 (0.9g) 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) 8.76 g to essential alpha-linolenic acid (ALA) 0.94 g = 9.35:1.
Ratio Total omega-6 = 8.76 g to omega-3 fatty acids Total = 0.94 g = 9.35:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

1'218 kcal

Chocolate cream with raw cocoa beans, avocado, dates, carob powder - finished in bowl.
© CC-by-sa 2.0, Michael Weber, Stiftung G+E

Healthy Raw Chocolate Cream with Carob and Avocado

Ø 5.0 of 3 ratings.
12min
Preparation Time
easy
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. Water 69.8%  69
Macronutrient carbohydrates 68.97%
/06
Macronutrient proteins 6.22%
/25
Macronutrient fats 24.81%
  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.

205 kcal

Japanese Miso Soup (Japanische Misosuppe) from the cookbook “Rohkost” (Raw food)
© Courtesy of Neun Zehn Verlag

Japanese Miso Soup with Zucchini and Carrots

Ø 3.5 of 2 ratings.
20min
Preparation Time
   30min
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.


Miso soup is a traditional Japanese dish. Its unique flavor comes from the fermented soybean paste (miso) and here with with zucchini and carrots. Water 94.7%  68
Macronutrient carbohydrates 67.64%
/26
Macronutrient proteins 25.74%
/07
Macronutrient fats 6.62%
  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.

71 kcal

Chicory Salad with Figs (Chicorée-Feigensalat) from the cookbook “Rohkost” (Raw food)
© Courtesy of Neun Zehn Verlag

Chicory Salad with Figs with blanched Celery and Avocados

Ø 4.8 of 4 ratings.
15min
Preparation Time
easy
The combination of the slightly bitter chicory and sweet figs plus blanched celery and avocados give this salad an exquisite flavor. Water 84.7%  47
Macronutrient carbohydrates 46.5%
/10
Macronutrient proteins 9.69%
/44
Macronutrient fats 43.8%
  LA (14.1g) 5:1 (2.8g) 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) 14.06 g to essential alpha-linolenic acid (ALA) 2.77 g = 5.07:1.
Ratio Total omega-6 = 14.08 g to omega-3 fatty acids Total = 2.77 g = 5.08:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

490 kcal

Erb-Muesli for two persons - lactose-free and gluten-free (vegan, raw). Much of omega-3-fatty acid
© Ernst Erb for diet-health

Erb Muesli - lactose-free, gluten-free (vegan, raw, clean)

Ø 5.0 of 6 ratings.
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 is a vegan (lactose-free), raw muesli. With seeds instead of grains, it is gluten-free and a good “bread replacement". Water 79.4%  81
Macronutrient carbohydrates 81.32%
/10
Macronutrient proteins 9.56%
/09
Macronutrient fats 9.12%
  LA (2.3g) 1:1 (2.2g) 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) 2.35 g to essential alpha-linolenic acid (ALA) 2.21 g = 1.06:1.
Ratio Total omega-6 = 2.35 g to omega-3 fatty acids Total = 2.21 g = 1.06:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

367 kcal

Tree Nut Cheeses. Market Fruit. Sweet and Spicy Mustard Seeds. Fennel Crisps. “Plant Food,” p. 124
© Courtesy of Stacey Cramp, Narayana Verlag GmbH / Unimedica Verlag

Market Fruit. Sweet and Spicy Mustard Seeds. Fennel Crisps.

Ø 4.5 of 2 ratings.
30min
Preparation Time
   24h
Time required incl. waiting, preparation and cooking time
medium
The sweet and spicy mustard alongside the fennel crisps and fruit is a perfect addition to any cheese plate. This recipe does not include the nut cheese! Water 50.1%  40
Macronutrient carbohydrates 40.21%
/18
Macronutrient proteins 17.94%
/42
Macronutrient fats 41.85%
  LA (5.5g) 1:1 (5.5g) 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) 5.53 g to essential alpha-linolenic acid (ALA) 5.5 g = 1.01:1.
Ratio Total omega-6 = 5.55 g to omega-3 fatty acids Total = 5.5 g = 1.01:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

470 kcal