Recipes with ingredients

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Introduction

You will find numerous vegan recipes on our website. Here we will explain the structure of our recipe section and show you which additional information we provide with the recipes and where. Here you will also find an explanation of our filter function, which should help you to find your desired recipe.

Many recipes come from our own collection, but we also present recipes from vegan recipe books or blogs - always with reference to the source. In all the recipes shown, we make sure that the ingredients are balanced. That is why we provide tips for a healthier preparation method for some third-party recipes, or we provide recipes that we have optimized.

For each recipe, we provide not only a list of ingredients, but also detailed nutrient tables with nutritional values (per serving or per 100 g) and USDA (US Department of Agriculture) ingredients, partly completed by us. Further explanations can be accessed with mouse-over or by clicking on the mobile phone.

Notes on the recipes

The following link will take you to the recipe search page:

All recipes

After selecting a recipe, you will find information about the preparation time, the health index (where available) and information about the difficulty (easy, medium and difficult) above the recipe image. This is followed by details such as the rating (0-5 stars), a link to the video (where available), the water content, the percentage of macronutrients (carbohydrates, proteins and fats) and the ratio between the essential fatty acids, namely linoleic acid (LA , omega-6) to alpha-linolenic acid (ALA, omega-3).

If we have optimized third-party recipes in terms of health, you will find the label "healthier" in the picture. Both versions (original recipe and healthier recipe) are linked to each other. The link to the original recipe (click original book recipe) or to the optimized recipe (click health-optimized recipe) is located above the picture. The quick info next to the red apple icon shows you what we have changed in the original recipe and what the intention is behind it (e.g., oil replaced with a higher quality, healthier oil).

As with the food, you can view the nutrient tables below the recipe image with a click. We provide 7 tables listing the essential nutrients, including amounts and coverage of the daily requirement in percent (default is for 2000 kcal, i.e., for a woman). This applies to the consumption of one portion, which can be converted by clicking on the purple field in the table (convert per 100 g). With the exception of the first table, you can open the details of the nutrients shown by clicking on the name.

Below the table we list all the ingredients for the recipe, as well as their quantity. You can manually adjust the number of servings/persons and the system of measurement (metric vs. US units). You can click on each listed ingredient: This will take you to our food description (see Food products with market prices).

The following is a list of the kitchen appliances required and the types of preparation used, each with an explanation (appears when you hover over it with the mouse).

In a separate column we provide useful information and tips on the recipe as well as the possibility of an alternative preparation with slightly different, healthier ingredients. If it is a book or blog recipe, you can click on "more pictures" to see more recipe pictures. By clicking on "... more" under the relevant section of text, you will end up with the relevant review of the book/blog.

Recipe search with filter

If you open the link above, you will get to the recipe search without selection or filter. You can use the "Selection (Filter)" function to adapt the hit list to your requirements. The options offered (selection options) clearly exceed the usual filter profiles. In this way, unwanted recipes can be hidden from the list - and vice versa. For example, you can select nutrients that are most important to you to see the recipes that contain the most of them first.

In addition to the usual limitations according to "time required in minutes", "degree of difficulty", "diet" etc., we show criteria such as "predominantly fresh produce", a "health index", recipes with ratings or with video instructions. You can decide which ingredients are mandatory (e.g., because they are currently in stock) or which ingredients should not be included. Choose the "course" (e.g., a soup), the "meal" (e.g., lunch/dinner) or "kitchen utensils" that may be used.

Sorting by health values:

With the filter option you reach the option "sorting by health values" with a CLICK FOR. You can first choose whether you want to see nutritional values ​​"per portion", "per 100 g" or "per 100 kcal".

For "nutrient" you can select or enter any. You can also click one of the following options to narrow your search for recipes: Energy, Fiber (for weight loss and gut health), Carbohydrates, Protein, Fats, Sugars, Table Salt, Saturated Fats, LA:ALA Ratio (i.e., Omega-6 fatty acids to omega-3 fatty acids). For the LA:ALA ratio, you can select the desired amount in the boxes to the right (see the text on the first link in the next section for explanations).

We also bring these health values ​​as notes above each recipe picture. Healthy nutrition is a very complex matter - and must also be assessed individually for each person. EE: Too much of healthy nutrients is also harmful, because the body builds according to the "just in time" principle. Like the assembly line of a large factory, the human bloodstream needs an optimal, precisely balanced composition, not a maximum.

Our comprehensive criteria may be challenging for some individuals; that is why we offer you the following links with default settings.

Links with recommended presets:

The default settings for the links that we suggest here automatically determine the hierarchy of the search results. If you want the list in reverse order, you can select "reverse sort" under "health sorts". Alternatively, you can also filter by "health index".  

Filter: Rich in Omega-3 (ALA)

Omega-3 and omega-6 are essential fatty acids for our body - but, as is so often the case, it depends on the amount or their ratio.¹ The omega-6 fatty acid linoleic acid (LA) and the omega-3 fatty acid alpha-linolenic acid (ALA) - or its derivatives formed by the body - bind to the same receptors. LA (Omega-6) is pro-inflammatory and vasoconstrictive and ALA (Omega-3) is anti-inflammatory.^2,11

The main problem can be summarized as follows: Many people consume far too much omega-6 fatty acids - and not enough omega-3. Consuming too many omega-6 fatty acids (or when the ratio of omega-6 to omega-3 is unfavorable) can adversely affect blood circulation, lipid metabolism, blood sugar levels, and promote inflammatory reactions.¹¹ Our article on polyunsaturated fatty acids provides detailed information about this.

Because we eat too much omega-6 fatty acids (LA) overall, we end up with an average ratio of 10:1 (LA:ALA) instead of the ideal 1:1.^3,4 The WHO (World Health Organization) recommends a ratio of 5:1⁵; that is why we used these target values ​​(as % values) in our table. Unfortunately, many vegans eat even worse on average in this regard, which exacerbates the omega-3 fatty acid deficit^1,2,6,11. You can find further literature on the topic of vegan nutrition at the sources.^12,13,14

Note: Arachidonic acid (AA) is produced from LA and the body can form the secondary nutrients EPA and DHA from ALA. Deficiencies in the omega-3 fatty acids EPA and DHA are associated with neurological disorders such as depression, Alzheimer's and ADHD, and have negative effects on the cardiovascular system.^2,7 EE: Older people can take vegan tablets with EPA and DHA made from algae if they have a blood deficiency or as a precautionary measure, because their own production of ALA can be restricted in old age.

Filter: Vegan raw food

This link is for strict "raw foodists" to get a good selection of raw vegan recipes. In this filter we have hidden all recipes with a cooking process or with cooked ingredients in the filter presets. Further limitations and sorting are of course possible.

Want to learn more about the pros and cons of raw food? Read our in-depth texts on raw food and get to know about raw food diet step by step.

Filter: "Thumbs up"-recipes

With this filter you can see all the recipes that we specifically recommend. We have found that enjoying recipes from books is more important than the health-promoting foods and their composition. In order for a recipe to receive the positive health index label, i.e., the "thumbs up", it must meet criteria: For example, it should have a good fatty acid ratio (LA:ALA), be gluten-free, sugar-free, oil-free or raw vegan. These criteria are independent of each other, and we have adhered to feasible adaptations when creating new recipes.

Eating the wrong foods can often go on for decades without clearly discernible physical consequences.⁸ Many people, including those in the healthcare sector, know too little about healthy eating. Nutritionists are also mostly trained indirectly by the food industry. Dietetics is not compulsory in medical studies and doctors themselves often consider their knowledge of nutrition to be insufficient.^9,10

Filter: Low Calorie Recipes

Here you will find all the recipes sorted by kcal per portion (or nutritional value per person). The creations range from light to sophisticated, are enjoyable and fill you up. But we also show special "recipes" such as teas, the Brazil nut (for selenium) or the daily apple.

If you want to lose weight, we offer interesting information in the text Lose weight healthily and permanently, where you can access recipes and foods with special presets, sorted according to the ratio of calories to fiber.

Recipe books and raw food blogs

In addition to our own recipes, we also present around 75 vegan recipe books, of which around 15 follow a raw vegan diet (link below).

Vegan recipe books

This link takes you to all recipe books. You can expect a detailed description of the book, including our criticism and the recipes that we were allowed to take from it and present. These recipes also appear in the general search (vegan recipes).

For those who are only interested in raw vegan food, here is the direct link: Raw food recipe books. However, you can also limit the selection in the main link above and by activating the check mark "only raw food recipe books". These books are not only interesting for raw food lovers!

By the way: You can use the horizontal arrows to easily jump to the previous or next information article without us bothering you with advertisements or trying to sell you anything.