The new season is, without a doubt, the beginning of a new phase of well-being and balance. To continue eating well and to welcome spring as it deserves, here are inspirations for healthy snacks to keep in your lunch box every day.
Peanut Butter Banana Smoothie
This one is for those who are obsessed with blenders. A great way to prepare a quicker, easier and more delicious breakfast.
Ingredients:
1 Banana;
2-3 tablespoons of peanut butter;
2 teaspoons of cocoa;
6-8-ml coconut water;
3-4 ice cubes.
Preparation method:
1. Place all ingredients in the blender, at maximum volume, until smooth.
2. Enjoy.
Oatmeal cookies with goji berries
Ingredients (24 units):
1/3 of goji berries;
1/4 of water;
1/2 of rolled oats;
1/2 of flour;
1/2 teaspoon of sea salt;
1/2 teaspoon of cinnamon;
1 tablespoon of unsalted butter (room temperature);
6 tablespoons of granulated coconut sugar;
6 spoons of dark brown sugar;
1 teaspoon of baking soda;
1 egg;
1 teaspoon of vanilla extract.
Preparation method:
1. Preheat the oven to 375 degrees. Place the goji berries in water in a small saucepan. Heat over medium heat until the goji berries are hydrated and all the water has been absorbed. Leave aside to cool;
2. In a food processor, place the oat flakes and mix until finely ground. Pour into a large bowl and add the flour, sea salt, and cinnamon;
3. In a Stand Mixer, place the unsalted butter and sugar;
4. In a small saucepan, mix the baking soda and hot water. Stir the baking soda mixture into the butter mixture. Then beat the egg and vanilla. Once combined, gently mix the dry ingredients by hand;
5. Remove the dough and make round balls, place them on a non-stick mat or baking paper, in a pan. Place the balls about 2 fingers apart;
6. Bake in the oven for 10 minutes and let them cool slightly before removing them from the pan. It's delicious.
Tamagoyaki (Japanese sweet omelette)
Ingredients (2-4 people):
4 large eggs;
2 teaspoons mirin;
2 teaspoons of coconut sugar;
1/2 teaspoon of Shoyu (soy sauce);
1/4 dashi broth.
Preparation method:
1. Combine all the ingredients and mix them. Heat in a rectangular pan or even a non-stick pan. Add some oil evenly;
2. Pour in a little of the egg mixture, just like you do for crepes. Cook over low heat and when it is almost completely set but still a little damp, roll it up. Make the first fold about a finger's width apart from the other, forming a roll. Make sure it is still slightly damp, as this is what helps each roll to be added to the previous one;
3. Continue until you have used up all of the egg mixture. Cool to room temperature.
Vegetable Pickles
Ingredients (2-4 people):
1/2 vinegar (white wine, apple cider, champagne, or white vinegar);
1/2 water;
Pinch of Salt qb;
1/2 teaspoon coconut sugar or brown sugar;
Pinch of red pepper flakes (optional);
1/2 clove of garlic, chopped (optional, more to taste);
1 cup of chopped vegetables such as carrots, onions, cucumbers, red peppers, mushrooms.
Preparation method:
1. Have the vegetables ready in a heatproof bowl. The thickness of the cut determines how quickly it will absorb the preserved juice;
2. Heat the vinegar in water with all the other ingredients just until it boils. Pour the salt over the vegetables, let cool, cover and place in the refrigerator;
3. Softer vegetables can be consumed immediately, such as onions and mushrooms. Carrots are best the next day.
Conchiglie Pasta with Zucchini and Pesto
Ingredients (for 6 people):
1 cup fresh, packaged herb leaves (such as basil, parsley, or arugula), washed and completely dried;
1/2 cup of toasted pine nuts, walnut pieces;
1/2 cup of grated cheese;
1 clove of garlic, finely chopped;
salt and pepper qb;
1/2 extra virgin olive oil;
20 units of good quality conchiglie pasta;
4 medium grated courgettes;
1-2 tablespoons of butter.
Preparation method:
1. First, make the pesto: In a food processor, place the herbs, pine nuts, cheese, garlic, a pinch of salt, pepper and olive oil until the mixture reaches a pasty consistency;
2. Bring a large pot of water to a boil and add enough salt;
3. Add the pasta and let it cook according to the package instructions;
4. About 1 minute before the pasta cooks, add the grated courgettes to the pan of boiling water, cook for a minute and then drain;
5. Immediately add a packet of butter to the courgette mixture and stir;
6. Mix the pesto, pasta and cooked courgette;
7. Serve, finishing each portion with a little grated cheese.
Ham, cream cheese and cucumber sandwich
Ingredients (1-2 people):
1 fresh Ciabatta;
3 thin slices of Ham;
3 tablespoons of cream cheese;
½ cucumber in thin slices.
Preparation method:
1. Cut the ciabatta in half and spread cream cheese evenly on both halves;
2. Line half the bread with half the cucumbers and then with ham;
3. Cut in half and wrap in plastic and store overnight.
Cold Spaghetti Soba Salad with Chicken, Edamame Beans, and Soy Vinaigrette
Ingredients (1-2 people):
1 Cup of cooked soba spaghetti;
1/8 cup of cooked beans;
3 pieces of grilled chicken in cubes;
2 tablespoons of soy sauce;
2 tablespoons of rice vinegar;
1 tablespoon of honey;
1 tablespoon of virgin olive oil.
Preparation method:
1. Mix the soba spaghetti, beans and chicken in a bowl;
2. In a bowl, mix the soy sauce, rice vinegar, honey and virgin olive oil;
3. Mix everything and store overnight.
Given this variety of rich, colorful, quick and very easy to implement inspirations, it becomes more feasible and motivating to follow a diet that is guided by quality, freshness, flavor and refinement — even in our workplace.
