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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.

Zucchini Pasta with Vegetarian Quinoa Meatballs

medium

313 kcal
Water 74%
74Macronutrient carbohydrates 73.63%/17Macronutrient proteins 17.36%/09Macronutrient fats 9.01%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 1.8 g
Ω-3 (ALA) 0.17 g

This zucchini pasta with cooked quinoa “meatballs” and raw zucchini noodles and marinara sauce is just like a traditional Italian home-style dish.

Nori Rolls with Ginger Almond Paste and Raw Vegetables

medium

359 kcal
Water 77%
41Macronutrient carbohydrates 41.45%/20Macronutrient proteins 20.41%/38Macronutrient fats 38.14%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 6.1 g
Ω-3 (ALA) 0.03 g

These raw nori rolls are easy to make. The ginger and almond paste is a very flavorful alternative to the traditional rice filling.

Brussels Sprouts with Chestnuts and Fennel Seed

easy

“Brussels Sprouts with Chestnuts” from “Regionale Winterküche- soja- und weizenfrei, vegan” (Regional winter cuisine, soy- and wheat-free) p. 73

335 kcal
Water 72%
72Macronutrient carbohydrates 71.89%/11Macronutrient proteins 11.43%/17Macronutrient fats 16.69%
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) 1.1 g

With this delicious winter combination of brussels sprouts with chestnuts and fennel seed, you can impress your guests and serve a successful meal.

Green Soup with Coconut Water

easy

114 kcal
Water 91%
53Macronutrient carbohydrates 53.45%/11Macronutrient proteins 11.22%/35Macronutrient fats 35.33%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.89 g
Ω-3 (ALA) 0.06 g

Green Soup with Coconut Water has a touch of exotic. It works wonderfully as a basic recipe. The raw fruits and vegetables give the soup a fresh taste.

Apple Bread with Nuts and Cranberries

easy

“Apple Bread” (Apfelbrot) from “Regionale Winterküche- soja- und weizenfrei, vegan” (Regional winter cuisine) p. 121

357 kcal
Water 43%
76Macronutrient carbohydrates 75.94%/09Macronutrient proteins 9.24%/15Macronutrient fats 14.82%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 3.8 g
Ω-3 (ALA) 0.59 g

This delicious, moist apple bread with almonds, nuts, cranberries, apple juice, and apricots can be served either for breakfast, with tea, or as a snack.

Apple Chia Pudding with Cinnamon and Cardamom

easy

“Apple Chia Pudding” (Apfel-Chiapudding) from the cookbook “Plant-Powered Families” (Familien mit Pflanzenpower) by Dreena Burton, p. 171

221 kcal
Water 84%
90Macronutrient carbohydrates 90.01%/04Macronutrient proteins 4.42%/06Macronutrient fats 5.57%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.59 g
Ω-3 (ALA) 0.97 g

This fruity apple chia pudding with cinnamon and cardamom is not only exquisitely delicious, it is also quite healthy. It makes for a nice breakfast or dessert.

Pear Chutney with Raisins, Cinnamon, and Orange Peel

medium

Pear Chutney from “Vegan Homemade” by Lisa Pfleger, p. 55

335 kcal
Water 70%
97Macronutrient carbohydrates 97.48%/02Macronutrient proteins 1.96%/01Macronutrient fats 0.56%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 0.21 g
Ω-3 (ALA) 0.01 g

This fruity pear chutney with raisins, cinnamon, and orange peel tastes delicious with burger patties and fritters. It’s a great alternative to ketchup.