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easy

Erb muesli plus oat flakes with a ratio of omega6 to omega3 of 1:1! See ingredient tables.

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

medium

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

medium

Savory Pea Pancakes (Erbsenpfannkuchen) from the cookbook “Das vegane Kochbuch meiner Oma”

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.

Seaweed, Wild Rice, Tofu, Sesame, and Spring Onion Salad

easy

212 kcal
Water 65%
59Macronutrient carbohydrates 59.26%/25Macronutrient proteins 24.91%/16Macronutrient fats 15.83%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 3.3 g
Ω-3 (ALA) 0.34 g

This colorful salad with seaweed (dulse), wild rice, tofu, sesame, and spring onions (scallions) is refreshing and healthy. It is rich in iodine.

Vegan rice pudding boat with cashew cream and fresh papaya

easy

Recipe picture "Rice rice boat" from "And what do you eat then?" by D. Ficicioglu & F. Bork, page 64

683 kcal
Water 65%
57Macronutrient carbohydrates 56.79%/12Macronutrient proteins 12.09%/31Macronutrient fats 31.12%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 4.5 g
Ω-3 (ALA) 0.10 g

For this vegan rice pudding boat with cashew cream, you will need vanilla, coconut and almond milk, as well as (black) rice and a fresh papaya.

Vegan Bolognese with Carrots, Mushrooms, and Rhubarb

easy

Vegan bolognese from the cookbook “Und was isst du dann?” by D. Ficicioglu and F. Bork, page 144

183 kcal
Water 84%
51Macronutrient carbohydrates 51.16%/11Macronutrient proteins 11.01%/38Macronutrient fats 37.83%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 1.3 g
Ω-3 (ALA) 0.10 g

Our vegan Bolognese is not only made from carrots and mushrooms, it also contains rhubarb. You can enjoy it with the pasta of your choice and fresh herbs

Schawarma Salad with Millet, Pistachios, and Fresh Mint

easy

Schawarma Salad from the cookbook “Und was isst du dann?” by D. Ficicioglu & F. Bork, p. 121

314 kcal
Water 72%
52Macronutrient carbohydrates 52.05%/16Macronutrient proteins 15.57%/32Macronutrient fats 32.38%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 6.7 g
Ω-3 (ALA) 0.25 g

This delicious schawarma salad with millet, pistachios, and fresh mint is tossed with an oriental dressing and aromatic spice mix.

Cash-Mi Soup with Cashews, Algae, Ginger, and Turmeric

easy

Photo of the recipe for Cash-Mi Soup from “Rohkost Power for You” by Irina Pawassar, p. 20

605 kcal
Water 61%
34Macronutrient carbohydrates 34.43%/18Macronutrient proteins 18.28%/47Macronutrient fats 47.29%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 10 g
Ω-3 (ALA) 0.13 g

This Asian Cash-Mi Soup with Cashews, Miso, Algae, Ginger, and Turmeric is very filling and tastes like the sea. Note the iodine content of the algae.

Instant Vegetable Broth with Carrots, Celery, and Leek

easy

Instant Vegetable Broth from “Die Kleinschmeckerin” by Vanessa von Hilchen, p. 29

32 kcal
Water 87%
85Macronutrient carbohydrates 85.45%/12Macronutrient proteins 12.18%/02Macronutrient fats 2.37%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.07 g
Ω-3 (ALA) 0.01 g

This Instant Vegetable Broth with Carrots, Celery, and Leek is a delicious base for soups and can be stored up to a year. Ingredients can be varied as desired.

Party Potato Salad with Sugar Snap Peas and Soy Yogurt

easy

Party Potato Salad from “Die Kleinschmeckerin” by Vanessa von Hilchen, p. 144

171 kcal
Water 82%
69Macronutrient carbohydrates 68.71%/15Macronutrient proteins 14.83%/16Macronutrient fats 16.46%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 1.1 g
Ω-3 (ALA) 1.9 g

This party potato salad with sugar snap peas, fresh mint, soy yogurt, and cashews is a refreshing alternative and rich in omega-3 fatty acids.