5 Healthy Recipes to Bring to the Office in the Winter

5 Healthy Recipes to Bring to the Office in the Winter

Don’t have a canteen in your office and find it hard to eat a balanced diet during your lunch break? The solution might be eat by yourself in an airtight boxlunch box or bento box instead of buying sandwiches or takeout every lunch break.

“In addition to the fact that these meals, bought and eaten on the go, are not necessarily nutritionally balanced, they can also be an insufficient amount and leave us hungry, which encourages snacking throughout the day,” says Sara Marin-Mer, nutritionist and founder of Make Me Healthy.

If you have a microwave, you have the right hot meals… But if your company doesn’t provide you with one, don’t panic: you can make wholesome, balanced, and delicious cold meals.

Another option is to invest in insulated shipping box, which will keep your dish warm until dinner. Or even a heater that can be plugged into a power outlet or car cigarette lighter. And in the summer don’t forget to bring small cooler (electric or not) if your workplace does not have a refrigerator.

To save time, prepare several meals in advance, for example on Sunday afternoons: this is the principle portion cooking. You can also prepare large portions at dinner and take the leftovers to the office the next day for lunch. in a sandwichin and of itself is not nutritionally unappealing if you cook it at home.

“You must choose a good whole grain sourdough bread (spelt, small spelled, rye…), which will be the source of starchy foods and include a source protein (smoked tofu, hard-boiled egg strips, organic ham, seitan strips…), source thick (vegetable oil, avocado…), and vegetables (lettuce leaves, tomato slices, sugar-free pickles, etc.), explains the nutritionist.

“And of course, accompany it with a real serving of vegetables like raw vegetables, very practical.” Cherry tomatoes, baby carrots, radishes, cucumber sticks…the choice is huge! This will allow you to have complete, balanced and sufficient food to keep you full for a long time.

Also put on quick and easy recipes, such as those offered by food rebalancing specialists MakeMeHealthy.fr in partnership with MonBento. Here are five…

Millet, beetroot hummus and fried leeks in a bento

Millet, beetroot hummus and fried leeks in a bento© Press service

© Make Me Healthy and MonBento

Ingredients per person:

  • 1 leek
  • 50 g millet
  • 1 egg
  • 1 beetroot
  • ½ lemon
  • ½ onion
  • 1 tbsp a spoonful of boiled chickpeas
  • 1 tbsp soy yogurt
  • 1 tbsp tahini
  • Coriander
  • garlic powder
  • Caraway
  • Parsley
  • sesame
  • Olive oil
  • Salt pepper

Preheat oven to 200°.

Cut the leek in half lengthwise and wash to remove the earth. Place it on a baking sheet lined with baking paper. Using a kitchen brush, brush the leek with a little olive oil. Sprinkle with salt and bake for 20-30 minutes until the leeks are soft.

Meanwhile, cook your portion of millet, then drain it.

Boil the egg in another saucepan. To keep it soft, immerse it in boiling water for 6 minutes, then place it in a bowl of cold water.

Make beetroot hummus by placing 1 cooked beetroot, the juice of 1/2 lemon, a few onion slices, 1 tablespoon cooked chickpeas, some salt, coriander, and garlic powder in a blender bowl. Blend until you get a smooth hummus. Try to adjust the seasoning if necessary.

Place the drained millet, beetroot hummus, and soft-boiled eggs in the bento. Add some cumin and salt on top.

Make a leek sauce by mixing 1 tablespoon plain soy yogurt and 1 tablespoon tahini (sesame puree). Add some salt, pepper and parsley. Try to adjust the seasoning if necessary.

Pour fried leek sauce into bento and sprinkle with sesame seeds.

Salad of pumpkin, spinach and semolina

Salad of pumpkin, spinach and semolina© Press service

© Make Me Healthy and MonBento

Ingredients for 6 persons:

  • 1 small pumpkin
  • 300 g semolina
  • 125 g baby spinach
  • 1 block of smoked tofu
  • 100g feta
  • Olive oil
  • garlic powder
  • Salt pepper

Preheat oven to 200°.

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

Pour your serving of semolina into a small bowl. Add boiling water to the level and cover with a lid so that the semolina swells.

Wash and spin the young spinach (or lamb salad), then put them in a deep plate or salad bowl.

Make a vinaigrette by mixing together 2 tablespoons hazelnut oil (or any other vegetable oil), 2 tablespoons salted soy sauce, 4 tablespoons lemon juice (or vinegar) and some cilantro.

Put semolina and diced roasted pumpkin on a plate. Also add diced smoked tofu (or any other animal or vegetable protein of your choice), as well as feta (animal or vegetable).

Drizzle with the vinaigrette, then toss and taste to adjust the seasoning.

Spelled risotto with mushrooms

Spelled risotto with mushrooms© Press service

© Make Me Healthy and MonBento

Ingredients per person:

  • 60 g spelled
  • 100 g mushrooms
  • 80 g seitan
  • 1/2 onion
  • 1 garlic clove
  • 20 g parmesan
  • 1 handful of green salad
  • 1/2 apple
  • fresh parsley
  • Olive oil
  • Soy sauce
  • Vinegar
  • Mustard

    Prepare your portion of spelt in a small amount of water. Watch the cooking process carefully and add water if necessary to prevent burning. The less water left at the end of cooking, the smoother the result.

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

Saute the onion and garlic with 1 teaspoon olive oil, then add the mushrooms and diced seitan with 1 teaspoon salted soy sauce.

When spelled is ready, add it to the mushrooms with grated parmesan.

Stir and taste to adjust the seasoning if necessary. Then place everything in a bento, sprinkled with a little chopped fresh parsley on top.

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

Make a vinaigrette by mixing 1 teaspoon hazelnut (or olive) oil with 1 teaspoon mustard and 1 teaspoon vinegar. Place the sauce in a small bento container.

Couscous with chickpeas and raisins

Couscous with chickpeas and raisins© Press Service

© Make Me Healthy and MonBento

Ingredients per person:

  • 80 g leek
  • 80 g pumpkin
  • 90 g carrots
  • 50 g semolina
  • 80 g boiled chickpeas
  • 1 tbsp raisin
  • ginger powder
  • Turmeric
  • paprika
  • Parsley
  • Coriander
  • Salt

In a wok, add ginger, turmeric, paprika and salt to the bottom of the water. Covered in warmth.

Peel, peel and cut the leeks, carrots and squash into 2 cm pieces (all vegetables should weigh approximately 250 g). Then place them in the wok and cook, sprinkled with raisins. Make sure there is always enough water.

Heat some water in a kettle or saucepan. Place a full serving of semolina in a bowl with a pinch of salt. Pour boiling water over and cover with a lid so that the semolina swells.

Then place it in a bento box and add your portion of pre-washed canned chickpeas.

Finish the bento by adding vegetables to the semolina and chickpeas. Add some salt on top along with parsley and fresh cilantro.

Sweet potato puree, fried vegetables and soft-boiled egg

Sweet potato puree, fried vegetables and soft-boiled egg© Press service

© Make Me Healthy and MonBento

Ingredients per person:

  • 150 g sweet potatoes
  • 100 g carrots
  • 50 g mushrooms
  • 100g broccoli
  • 1 bulb
  • 1 garlic clove
  • 1 egg
  • Soy sauce
  • Olive oil
  • Ginger
  • ground coriander
  • paprika

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

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

Finely chop the onion and fry it in a wok with a little crushed garlic and a tablespoon of olive oil. Add vegetables and saute them with a tablespoon of salted soy sauce.

Heat water in a saucepan, drop the egg into it once the water boils, then boil for 6 minutes before placing it in a bowl of cold water.

Once your sweet potato is cooked, drain it. Put it in a bowl to mash with a fork. Add puree to bento.

When the vegetable wok is ready, add some ginger, ground coriander and paprika. Stir and taste to adjust the seasoning, then place them in the bento and add the egg.

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