Instead of eating out in the cafeteria or in the restaurant, many workers in the home office are now faced with the challenge of cooking for themselves and their families. Quick recipes that are healthy and tasty are ideal for lunch.
Swiss food blogger Nadia Damaso (24) knows how important balanced nutrition is for well-being and health. Her motto: “Stay away from finished products, cook fresh and get creative!” The author of several bestselling cookbooks places great value on high-quality products. “Because what you eat has an impact not only on the body, but also on the mind and soul, on the energy level and on how fit you are in the brain,” she says.
Strengthen the immune system through food
Especially now, it is necessary to take care of yourself and to strengthen the immune system. For them, it starts with a wholesome and fresh diet.
A quick dish can be conjured up from fresh ingredients as the mood takes you. The food blogger is particularly interested in “colorful, nutritious ingredients”. She provides many healthy recipes on the Internet in her new ebook “Nadias 30 Day Cooking Challange”, for which you can pay an amount at your own discretion. Many of the recipe ideas are also suitable for lunch in the home office or breakfast before work. BLICK presents three of them here:
Creamy cashew curry carrots in a wholemeal wrap
For this recipe, cash cores are placed in hot water about 20-30 minutes before the lunch break. The rest is quickly prepared.
- Soak the cashew nuts in hot water for 20-30 minutes, drain. Mix all ingredients of the cream and add more milk as needed to get a viscous cream.
- Peel and grate the carrots.
- Fry the grated carrots in a pan over medium heat and add the cashew cream. Fry for 5-7 minutes, stirring. If you stir less, more crust will form.
- Spread 2-3 tablespoons of the cream over two thirds of the area of the tortillas and top with onion sprouts and fig quarters. Then roll up.
- The wraps can also be fried in a pan over medium heat if you like them more crispy. Halve at an angle after cooling.
Damasos tip: Instead of the onion sprouts, any leaf salad is also suitable.
Rice noodles and vegetables with peanut soy sauce
- Boil plenty of water in a saucepan with a pinch of salt and add the rice noodles. Allow the whole thing to boil further, then reduce the heat a little and simmer for 5-6 minutes. Then pour off and quench with cold water.
- Heat the coconut in a pan and add the edamame, carrots and hot peppers. Fry and stir for 5-6 minutes. Add the sesame and peanuts while stirring and fry and stir for 5 minutes over medium heat.
- Puree all ingredients of the peanut soy sauce with a hand blender until creamy.
- Mix the vegetables with the pasta and sauce briefly in a pan and heat, arrange. Peanuts can be used for garnish.
10-minute muesli with spice carrots, raspberries and lemon balm
(Makes two servings of breakfast)
- Roast oatmeal, sunflower seeds, almond leaves, salt and maple or date syrup in a large pan on a medium heat with constant stirring for 10 minutes until golden brown. Then let it cool completely and then add small chopped dates.
- Peel the carrots, grate them finely and heat 2 tablespoons of water in a wide frying pan. In it, the carrots are steamed until the water has evaporated. Add all the spices and the grated coconut and fry on medium heat for 8-10 minutes. Then remove from the heat.
- Simmer the water and raspberries in a pan and sweeten as you like. If the raspberries are soft, they can be crushed easily with a fork. Mix everything well and remove from the hob.
- First fill the finished muesli in bowls, then add the carrot mixture and a little of the raspberries. If you like, you can garnish the whole thing with lemon balm leaves and enjoy them with a little honey and a milk of your choice.
Damasos tip: If you want to go even faster, prepare twice the amount of muesli. It stays in a lockable jar in the refrigerator for 3-4 days. So you have the muesli ready to go in the morning. For a gluten-free variant, you can use gluten-free oatmeal or amaranth flakes.
At the age of 19, Nadia Damaso (23) published her first cookbook, “Eat Better Not Less”, which topped the bestseller list for 16 weeks. In 2017 followed “Eat Better Not Less – Around the World”, a travel cookbook, which also became the No. 1 bestseller. Together with the organic brand Wyld, Damaso now launched its own muesli, granola and crunchy product line in early 2019.
The likeable and creative cookbook author grew up in the Graubunden mountains. The 23-year-old has been passionate about cooking and photography since she was young. She shares her joy with other people on her Blog. Her motto “Eat Better Not Less” is not only a way of eating, but also a lifestyle. Today Damaso has around 160,000 fans on Instagram.
Pasta is feel-good food and a favorite when things have to go quickly. Nothing can go wrong with the creamy and aromatic Gorgonzola.
400 g penne
400 g gorgonzola
1 small leek
200 g spinach
2.5 dl half cream
a little olive oil
salt and pepper
Cook the penne according to the package instructions. Wash spinach, drain. Wash the leek, finely chop and fry a little olive oil in a high, wide, coated pan, add the spinach and braise until it has collapsed. Crumble the gorgonzola over it and simmer on a low flame until it is liquid.
Add half cream, stir and season with lemon juice, salt and pepper. Mix the pasta into the sauce and serve immediately.
A look at the plate often shows just how rich a dish is in nutrients: the more monotonous the colors, the greater the likelihood that important nutrients will be missing during the day. Janet Brancato from The Valley Hospital in Ridgewood (USA) explains why it is healthy to consume as many colors of the rainbow as possible.