Make Sunday your prep day and have lunch delicious and healthy all week. This way you will no longer be tempted to give in to an unhealthy bite from behind your screen.
Beets give your body a boost of energy because they contain natural sugars and nitrate, a substance that improves your stamina. You can make surprisingly tasty crackers from beets, combine them with goat cheese or hummus. Or just eat them on their own or with soup.
Ingredients (for 15 crackers): 1 large beetroot, precooked • 1 tbsp olive oil • 150 g spelled flour, 1 tbsp seeds • pinch of salt • water
Preheat your oven to 180 degrees. Cut the beet small. Heat the olive oil in a saucepan and add the beetroot and three spoons of water. Cook over low heat until the beet is soft. Place the spelled flour, seeds and salt in a blender and mix everything together. Now put the cooked beetroot in the blender and blend again. Add a teaspoon of cooking liquid until a dough forms. Roll out the dough and cut into medium squares. Bake the crackers in the oven for twenty minutes until crispy.
It seems faster to buy it in a jar, but this lemon hummus is really ready when you make it yourself. Delicious on a rice cake, cracker or as a dip.
Ingredients: 225 g chickpeas • 2 tbsp sesame paste • 2 garlic cloves • juice of 1 lemon • olive oil • basil • salt and pepper.
Place chickpeas, sesame paste, crushed garlic and lemon juice in a bowl. Add four tablespoons of olive oil. Blend everything in a blender (or with an immersion blender) to a puree. Add olive oil and basil to taste in the blender and grind fine. You can keep the hummus in the fridge for a few days.
Read also: Recipes for colored hummus
Homemade granola seems like a lot of work, but it isn't and you can keep such a large container for weeks. Nice for your cottage cheese. Also ideal:you decide which grains and flavors (such as dried cranberry or coconut shavings) you put in it. This is the basics:
Ingredients: 100 g oatmeal • 75 g quinoa flakes • 50 g Brazil nuts • 50 g hazelnuts • 50 g walnuts • 50 g raisins • 3 tbsp maple syrup • 2 tbsp oil • 1 tsp cinnamon
Preheat the oven to 180 degrees. In a bowl, combine the oats, quinoa flakes, nuts,
maple syrup, oil and cinnamon. Line a baking tray with baking paper. Spread the mixture on the plate. Toast the granola for fifteen to twenty minutes until golden brown. Only add the raisins when the granola has cooled down.
Couscous and dates are high in fiber. This salad stimulates your bowel movements and can reduce the risk of constipation.
Ingredients: 250 g wholemeal couscous • 100 g pitted dates • 50 g chickpeas • 1 smoked chicken breast • 3 tbsp olive oil • 1 red onion • 1 garlic clove • 1 tsp ground cinnamon • 15 g coriander, finely chopped
Prepare the couscous according to the package and cut the dates into small pieces. Place the cooked couscous together with the dates, chickpeas, chicken, red onion, garlic, cinnamon and a pinch of salt in a large bowl. Add some olive oil. Season the salad with salt and pepper and serve with coriander.
Pancakes are filling because they contain protein, are a good sandwich replacement and can be combined with vegetables. You can eat your pancake cold or warm it up in the oven or microwave.
Ingredients: 125 g wholemeal spelled flour • 350 ml sparkling water (for a light batter) • 2 eggs • pinch of salt • cup of mushrooms • ½ red onion • 2 handfuls of spinach • mozzarella • butter
Beat the flour, water, salt and eggs until fluffy. Chop the mushrooms and onion into small pieces, add them to the batter with the spinach and mozzarella. Heat some butter in a frying pan and pour in the batter. Put a lid on it and wait until the pancake is cooked.
Read also: 15 snacks that contain 100 calories
