5 healthy recipes to take to the office in the winter


Don’t have a canteen in the office and find it hard to eat a balanced diet during your lunch break? That could be the solution Take your own meal in an airtight boxa lunch box or a bento box, instead of buying a sandwich or takeaway every lunchtime.

“In addition to not necessarily being balanced, from a nutritional standpoint, these dishes can also be bought and eaten on the go. Not enough in quantity says Sarah Marin Meyer, registered dietitian and founder of Make Me Healthy.

If you have a microwave available, hot dishes are right for you… But if your company does not provide you with this appliance, do not panic: it is possible to prepare complete, balanced and delicious cold dishes.

Another option is to invest in Insulated transport box, which will keep your plate warm until lunchtime. Or even a warming box to plug into a power socket or your car’s cigarette lighter. And in the summer, remember to bring a file small cooler (electric or not) if there is no refrigerator in your workplace.

To save time, prepare many of your meals in advance, on a Sunday afternoon for example: this is a principle Cooking in one go. You can also eat larger portions at dinner and take your leftovers to the office the next day for lunch. the sandwichin and of itself, is not nutritionally unattractive, provided you prepare it at home.

“You have to choose a commodity Whole dough bread (wheat, buckwheat, rye …) which will be the source of starchy foods and include the source of protein (Smoked tofu, sliced ​​poached eggs, organic ham, sliced ​​seitan…), source Fat (vegetable oil, avocado …), and vegetables (Salad green leaves, sliced ​​tomatoes, sugar-free pickles, etc.), explains the dietitian.

“Of course, You accompany it with a real portion of vegetables Like raw vegetables, very practical. ” Cherry tomatoes, baby carrots, radishes, cucumber sticks … The choice is wide! This will allow you to have a complete, balanced meal, enough to satiate for a long time.

Also bet on Easy and quick recipes, such as those offered by the nutritional rebalancing specialists MakeMeHealthy.fr in partnership with MonBento. Here are five…

Millet, beetroot hummus and roasted shallots in bento

Millet, beetroot hummus and roasted shallots in bento© Press Service

© Make Me Healthy and MonBento

Ingredients for one person:

  • 1 shallot
  • 50 grams of millet
  • 1 egg
  • 1 beet
  • ½ lemon
  • ½ onion
  • 1 tbsp. A tablespoon of cooked chickpeas
  • 1 tbsp. soy yogurt
  • 1 tbsp. Tahini
  • Corsair
  • garlic powder
  • cumin
  • parsley
  • sesame
  • olive oil
  • salt pepper

Preheat the oven to 200 degrees.

Cut the shallots in half lengthwise and rinse to remove the soil. Place it on a baking sheet lined with baking paper. Using a kitchen brush, brush the shallots with a little olive oil. Sprinkle with salt and bake for 20 to 30 minutes, until the shallots are tender.

Meanwhile, cook your serving of millet and then drain it.

In another pan, cook the eggs. To keep it soft, immerse it in boiling water for 6 minutes, then put it in a bowl of cold water.

Prepare the beetroot hummus by putting in a blender bowl 1 cooked beetroot, the juice of half a lemon, a few slices of onion, 1 tablespoon of cooked chickpeas, a pinch of salt, coriander and garlic powder. Blend until you get a smooth hummus. Taste to adjust seasoning if needed.

Place the drained millet, beetroot chickpeas, and hard-boiled egg in a bento. Add a pinch of cumin and salt on top.

Prepare the dressing to accompany the shallots by mixing together 1 tablespoon of plain soy yogurt and 1 tablespoon of tahini (sesame puree). Add a little salt, pepper and parsley. Taste to adjust seasoning if needed.

Arrange the sauce in a bento with the roasted shallots and sprinkle with sesame.

Pumpkin, spinach and semolina salad

Pumpkin, spinach and semolina salad© Press Office

© Make Me Healthy and MonBento

Ingredients for 6 people:

  • 1 small pumpkin
  • 300 grams of semolina
  • 125 grams of baby spinach
  • One block of smoked tofu
  • 100 grams of feta cheese
  • olive oil
  • garlic powder
  • salt pepper

Preheat the oven to 200 degrees.

Cut the pumpkin into slices (you can leave the skin on if it’s organic). Using a kitchen brush, spread a little olive oil and sprinkle with garlic powder and salt. Bake for 15 minutes, until the pumpkin is tender.

Arrange your serving of semolina in a small bowl. Add boiling water to the level and cover it to allow the semolina to swell.

Wash baby spinach (or lamb’s lettuce), roll it up and put it in a deep dish or salad bowl.

Prepare the vinaigrette by mixing 2 tablespoons of hazelnut oil (or any other vegetable oil), 2 tablespoons of salty soy sauce, 4 tablespoons of lime juice (or vinegar), and a pinch of cilantro.

Put semolina and roasted diced pumpkin on your plate. Also add cubed smoked tofu (or any other animal or vegetable protein of your choice) and feta cheese (animal or vegan).

Sprinkle with vinegar, then stir and taste to adjust seasoning.

Mushroom risotto

Mushroom risotto© Press Office

© Make Me Healthy and MonBento

Ingredients for one person:

  • 60g spelled
  • 100 grams of mushrooms
  • 80 grams of seitan
  • 1/2 onion
  • 1 clove of garlic
  • 20 grams of Parmesan cheese
  • 1 bunch of green salad
  • 1/2 apple
  • fresh parsley
  • olive oil
  • soy sauce
  • vinegar
  • mustard

    Cook your portion of spelled in a little water. Watch the cooking closely and add water if needed to prevent sticking. The less water left at the end of cooking, the smoother the result will be.

Meanwhile, wash the mushrooms and cut them into thin slices. Finely chop the onion and garlic clove.

Sauté the onion and garlic in 1 teaspoon of the olive oil, then add the mushrooms, the chopped seitan, and 1 teaspoon of the salty soy sauce.

Once the spelled is cooked, add it to the mushrooms along with the grated Parmesan.

Stir and taste to adjust seasonings if needed. Then put it all in a bento with a little chopped fresh parsley on top.

Wash and dry the green salad and place it in a bento box. Add a few apple slices.

Prepare the vinaigrette by mixing 1 teaspoon of hazelnut (or olive) oil with 1 teaspoon of mustard and 1 teaspoon of vinegar. Put the sauce into a small bento bowl.

Couscous with chickpeas and raisins

Couscous with chickpeas and raisins© Press Service

© Make Me Healthy and MonBento

Ingredients for one person:

  • 80 grams of leeks
  • 80 grams of pumpkin
  • 90 grams of carrots
  • 50 grams of semolina
  • 80 grams of cooked chickpeas
  • 1 tbsp. raisins
  • ginger powder
  • Turmeric
  • Red pepper
  • parsley
  • Corsair
  • salt

In a pan, pour the bottom of the water along with the ginger, turmeric, paprika and salt. Covered heat.

Peel, clean and cut the leeks, carrots and pumpkin into pieces of about 2 cm (each vegetable should weigh about 250 g). Then put it in the pan and cook it topped with some raisins. Ensure that there is always enough water.

Heat some water in a kettle or saucepan. Put your entire serving of semolina into a bowl with a pinch of salt. Cover with boiling water and cover until the semolina swells.

Then put it in your bento box and add your serving of canned chickpeas, pre-washed.

Complete your bento by adding vegetables to the semolina and chickpeas. Add a pinch of salt along with the parsley and fresh coriander.

Mashed sweet potato, stir-fried vegetables and boiled egg

Mashed sweet potato, stir-fried vegetables and boiled egg© Press Service

© Make Me Healthy and MonBento

Ingredients for one person:

  • 150 grams of sweet potatoes
  • 100 grams of carrots
  • 50 grams of mushrooms
  • 100 grams of broccoli
  • 1 onion
  • 1 clove of garlic
  • 1 egg
  • soy sauce
  • olive oil
  • ginger
  • ground coriander
  • Red pepper

Boil water in a saucepan. Meanwhile, peel your serving of sweet potatoes and cut them into small cubes. Cook them in water until soft.

Peel the carrots and cut them into thin slices. Rinse the mushrooms quickly and cut them in the same way. Wash the broccoli and cut it into florets.

Finely chop the onion and fry it in a pan with a little crushed garlic and 1 tablespoon of olive oil. Add the vegetables and sauté them with 1 tablespoon of the salty soy sauce.

Heat the water in a saucepan, put the eggs in as soon as the water starts to boil, then cook them for about 6 minutes before placing them in a bowl of cold water.

Once the sweet potatoes are cooked, drain them. Put it in a bowl to mash it with a fork. Add your puree to your bento.

Once your vegetable wok is ready, add a little more ginger, ground coriander, and paprika. Mix and taste to adjust the seasoning, then put in your bento and add the eggs.


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