another way. We have three easy recipes for your lunch.
Sandwiches, fast food, and greasy canteen food were yesterday - if you want to eat healthily, bring your lunch to work in a jar. Not only does it look great and put you in a good mood during your lunch break, but it's also nutritious and provides you with all the energy you need to get through the second half of the day successfully. \
Luisa Zeltner has written a very nice book with lots of inspiration for this. We may present you three of the beautiful, colorful creations from "Pause in a Jar".
The highlight: The recipes can be prepared very quickly and without much effort from seasonal ingredients. If you buy some fresh fruit or vegetables on your way home from work and then invest another ten minutes in the kitchen, you can look forward to a homemade vegetarian or vegan lunch the next day that is sure to make your colleagues' eyes pop out. Once you get a taste for it, preparing it will quickly become part of your daily routine. Then it will be a breeze to eat light and healthy every day. Your wallet and your figure will thank you.
Prepare your own healthy lunch in a jar
For Luisa Zeltner, one thing is most important when you start preparing your own lunch in a jar: "The following recipes are intended as suggestions to enrich your breaks with culinary delights. No one is asking you to slavishly follow them. Have fun in your kitchen, be inspired and guided by your own tastes. You'll see the possibilities in a jar are (almost) limitless." And indeed, your own ideas for healthy lunches in a jar come to you very quickly. Just wander along the vegetable shelf with your eyes open and enjoy the variety that comes in the jar. For inspiration, check out our recipes for salad in a jar and our recipe ideas for a quick lunch.
If vegan or vegetarian dishes are too monotonous for you in the long run, you can of course also bring meat into play. Spicy fried chicken breast strips are always a good choice and will satisfy your craving for a hearty lunch. Important if you're using meat: Make sure the jar sits well chilled until lunchtime so it doesn't spoil. The same applies if you want to use fresh fish. In general, it's a good idea to keep your lunch in a jar in the fridge during the day. But don't forget to put a big note on it that says, "Mine!"
Bean salad with radishes and sprouts Ingredients for one serving For the dressing:
- 2 tablespoons lemon juice
- 3 tablespoons olive oil
- 1 tablespoon maple syrup
- 1/2 tsp ground cumin seeds
- Salt
- Freshly ground black pepper
- For the salad:
- 150 g white beans
- 1/2 bunch of radishes
- 1 handful of lamb's lettuce
- 1 handful of almond flakes
- 1 handful of sprouts
- Preparation:
For the dressing, mix lemon juice, oil, maple syrup, coriander, and cumin in a 950 ml screw-top jar. Season with salt and pepper.
Put the beans in a sieve, rinse with cold water and drain. Wash, clean, and quarter the radishes. Wash the lettuce and spin dry. Roast the almonds in a pan without fat until golden brown, let cool. Rinse the sprouts thoroughly with cold water and drain well.
First, add the beans to the dressing in the jar. Then layer the radishes and on top the lettuce. Finally, add the almonds and the sprouts. Close the jar tightly, refrigerate and use the salad the next day.
Summer salad
Ingredients for one serving:
For the dressing:
2 tablespoons balsamic vinegar
3 tablespoons olive oil
1-2 tablespoons pomegranate syrup
1 tsp. mustard
Salt
Freshly ground black pepper
For the salad:
1 small zucchini
1 handful of mixed leaf lettuce (e.g. arugula, baby spinach)
1 handful of fresh seasonal berries
1 handful of cashews
1 handful of mild sprouts (e.g. alfalfa, mung beans)
Preparation:
For the dressing, mix vinegar, oil, pomegranate syrup, and mustard in a 950 ml screw-top jar. Season to taste with salt and pepper.
Cut the zucchini into fine strips with a julienne peeler. Wash the lettuce and spin dry. Clean the berries. Roast the cashews in a pan without fat until golden brown and let cool. Rinse the sprouts with cold water and drain well.
Add the zucchini to the dressing in the jar. Then layer in the lettuce, berries, cashews, and finally the sprouts. Close the jar tightly, refrigerate overnight and eat the layered salad the next day.
Penne with pumpkin seed pesto and tomatoes
Ingredients for 1 serving:
For the pesto (about 200 g):
20 g almonds
30 g pumpkin seeds
1/2 bunch flat-leaf parsley
1/2 bunch basil
1 clove of garlic
5-6 tablespoons olive oil
1 tablespoon pumpkin seed oil
1 tablespoon lemon juice
For the pasta:
100 g penne
50 g cherry tomatoes
2 tablespoons olive oil
2-3 stalks of basil
Salt
Freshly ground black pepper
2-3 tablespoons pumpkin seed pesto
Preparation:
For the pesto, toast the almonds and pumpkin seeds in a pan without fat, let cool. Parsley and basil rinse, shake dry, and pluck the leaves. Peel garlic and chop coarsely. Puree everything together with the remaining ingredients. Pour the pesto into a small screw-top jar and cover with a little oil. Keep in a cool place and use within 1 week.
Cook the pasta in plenty of salted water until al dente. Drain and rinse with cold water. Mix with a little olive oil to prevent them from sticking together. Clean the tomatoes and cut them in half. Rinse the basil, shake dry and pluck the leaves.
Put a portion of pumpkin seed pesto in a 950 ml screw-top jar. Then first distribute the pasta, then the tomatoes, and finally the basil on top. Close the jar tightly, refrigerate and use up the pasta the next day.
Do you feel like lunch in a jar now?
The breakfast recipes in the book are also highly recommended. With granola, overnight oats, and smoothies, you'll get the perfect start to the day!
A little tip: Many recipes also work wonderfully as a light vegetarian or vegan meal in the evening. Just prepare double the amount and you'll have two meals covered in one go. In this context, you should also take a look at the food trend Meal Prep. It solves almost all your cooking problems at once.
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