Heading out for lunch and not sure if you can find a healthy selection? Then use your dinner to prepare meals for the next day. The following recipes are super easy to prepare and delicious to enjoy cold.
Oven vegetables with hummus
Ingredients: 350 grams of potatoes 150 grams of cauliflower 1 pepper 1/2 zucchini 1 carrot 1 tbsp canola oil
Hummus: 1 jar of chickpeas (215 g) 1 clove of garlic 1 tbsp lemon juice 1 tbsp tahini 1 sprig of parsley 1 tsp paprika powder Pinch of cumin Pepper salt Possibly a little water
Preparation: Preheat the oven to 200 degrees. Cut potatoes, cauliflower, peppers, zucchini and carrot into pieces of roughly the same size and add oil and mix in a large bowl. Lay out the baking sheet with parchment paper and distribute the vegetables evenly. Put in the oven for about 40 minutes and prepare the hummus in the meantime. Tip from us: 10 minutes before the end of the cooking time you can add herbs like oregano. This makes the vegetables have a great Mediterranean smell and taste. Put the ingredients for the hummus in a food processor and mix until you get a nice, creamy mass. Season the vegetables with salt and pepper. The vegetables give a great color to the plate and it is simply a pleasure with the hummus.
Chicken / Tofu Curry with Rice
Ingredients: 200g chicken 80 g brown rice 100 g tomatoes (can) 180g broccoli 1 carrot 1 red onion 2 tablespoons masala paste 1 tsp coconut oil 1 small piece of ginger 50 ml coconut milk Side dish: 2 tbsp natural yoghurt
Preparation: In a medium saucepan, boil the rice with double the amount of water To intensify the taste, we advise you to add a pinch of salt or even a slice of ginger. Lower the temperature and let the rice cook for about 15 – 20 minutes until the water has completely evaporated. Cut chicken, broccoli, carrot and onion into small pieces. Grate the ginger or leave it in one piece. Sauté the meat and the onion in the oil. Shortly after that add broccoli, carrot and ginger and season the mixture with spices such as curry. Let everything cook for about 3-5 minutes in the pan. Fry until a delicious aroma of spices emerges. Deglaze with water and let it simmer at medium temperature for about 10 minutes. Add tomatoes from the can, coconut milk and masala paste and simmer another 5-10 minutes. Put the rice on the plate, with the curry and the yoghurt. Enjoy the time with your food.
Wraps with (vegan) mince
Ingredients: 2-3 large tortillas 1 pepper 240g canned black beans (drained weight) 200 g (vegan) minced meat about 6-8 large lettuce leaves 100 g vegan sliced cheese vegetable oil for frying Salt Pepper
For the dip: 200 g low-fat quark Fresh lemon + zest Salt, pepper ½ cucumber Herbs
Preparation: Fry the minced meat together with the beans and peppers and season. Then decorate the tortillas with lettuce leaves and distribute the mince mixture. For the dip, simply mix the quark with some sparkling water and spices. Finely grate the cucumber and fold in with a little lemon zest. Add fresh lemon to taste. Spread the curd mixture over the minced tortilla, fold together and enjoy! Ideal for cutting up and taking with you!
Have fun and enjoy a relaxed feasting without regrets your Butterfly Coach team
3 Quick Meal Prep Recipes
Lesezeit: 2 min
Heading out for lunch and not sure if you can find a healthy selection? Then use your dinner to prepare meals for the next day.
The following recipes are super easy to prepare and delicious to enjoy cold.
Oven vegetables with hummus
Ingredients:
350 grams of potatoes
150 grams of cauliflower
1 pepper
1/2 zucchini
1 carrot
1 tbsp canola oil
Hummus:
1 jar of chickpeas (215 g)
1 clove of garlic
1 tbsp lemon juice
1 tbsp tahini
1 sprig of parsley
1 tsp paprika powder
Pinch of cumin
Pepper salt
Possibly a little water
Preparation:
Preheat the oven to 200 degrees. Cut potatoes, cauliflower, peppers,
zucchini and carrot into pieces of roughly the same size and add
oil and mix in a large bowl. Lay out the baking sheet with parchment paper
and distribute the vegetables evenly. Put in the oven for about 40 minutes
and prepare the hummus in the meantime.
Tip from us: 10 minutes before the end of the cooking time you can
add herbs like oregano. This makes the vegetables have a great Mediterranean
smell and taste.
Put the ingredients for the hummus in a food processor and
mix until you get a nice, creamy mass. Season the vegetables with salt
and pepper. The vegetables give a great color to the plate and it
is simply a pleasure with the hummus.
Chicken / Tofu Curry with Rice
Ingredients:
200g chicken
80 g brown rice
100 g tomatoes (can)
180g broccoli
1 carrot
1 red onion
2 tablespoons masala paste
1 tsp coconut oil
1 small piece of ginger
50 ml coconut milk
Side dish: 2 tbsp natural yoghurt
Preparation:
In a medium saucepan, boil the rice with double the amount of water
To intensify the taste, we advise you to add a pinch of salt or even a
slice of ginger. Lower the temperature and let the rice cook for about
15 – 20 minutes until the water has completely evaporated. Cut chicken,
broccoli, carrot and onion into small pieces. Grate the ginger or leave it
in one piece. Sauté the meat and the onion in the oil. Shortly after that
add broccoli, carrot and ginger and season the mixture with spices such as curry.
Let everything cook for about 3-5 minutes in the pan.
Fry until a delicious aroma of spices emerges. Deglaze with water and let it
simmer at medium temperature for about 10 minutes. Add tomatoes from the
can, coconut milk and masala paste and simmer another 5-10 minutes.
Put the rice on the plate, with the curry and the yoghurt. Enjoy the time with your food.
Wraps with (vegan) mince
Ingredients:
2-3 large tortillas
1 pepper
240g canned black beans (drained weight)
200 g (vegan) minced meat
about 6-8 large lettuce leaves
100 g vegan sliced cheese
vegetable oil for frying
Salt
Pepper
For the dip:
200 g low-fat quark
Fresh lemon + zest
Salt, pepper
½ cucumber
Herbs
Preparation:
Fry the minced meat together with the beans and peppers and season. Then decorate the tortillas with lettuce leaves and distribute the mince mixture. For the dip, simply mix the quark with some sparkling water and spices. Finely grate the cucumber and fold in with a little lemon zest. Add fresh lemon to taste. Spread the curd mixture over the minced tortilla, fold together and enjoy! Ideal for cutting up and taking with you!
Have fun and enjoy a relaxed feasting without regrets
your Butterfly Coach team
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