Fast work for work - recipes in 15 minutes

In the daily rush, many of us struggle with a lack of time to prepare healthy meals for work. Instead of reaching for ready, processed dishes, it is worth spending several minutes to create a full -fledged, tasty and nutritious dinner that will provide energy for the whole day. In this article, we will present why you should prepare quick dinners for work, how to effectively plan meals, and we will present a variety of recipes that can be made in 15 minutes or less.

Why is it worth preparing quick dinners for work?

Preparing meals for work yourself is not only saving time and money, but also control over what is in your food. When buying ready dinners, we often consume excess salt, fat and preservatives that can negatively affect health and well -being. When preparing meals at home, we are sure that we use fresh and valuable ingredients, providing the body with all the necessary vitamins and minerals. Hand -made dinners are also a great opportunity to diversify the diet, which is important for maintaining health and well -being.

How to effectively plan meals to save time?

Effective meal planning is a being to shorten the time spent in the kitchen, and at the same time a way to avoid waste of food. An important element of planning is creating a shopping list based on a weekly menu. Thanks to this, you know exactly what ingredients you will need, which allows you to minimize visits to the store. It is also worth focusing on cooking for a supply - preparing a larger portion of a meal that can be stored in the fridge or freezing, makes another dinner ready in a blink of an eye. A useful trick is also the use of frozen vegetables and products ready to eat, such as cooked porridge or pasta. Thanks to this, you can save time cutting and cooking, which allows you to focus on quickly preparing a full -fledged dish. If you are looking for an idea for a healthy, fast and full -fledged meal, see our smart food

Simple salads that you will prepare in a few minutes

Salads are a great proposition for a quick dinner - they are light, nutritious and can be freely modified by adding favorite ingredients. They contain not only vitamins and minerals, but also fiber, which supports digestion and provides satiety for a long time.

Salad with chickpeas and avocado

Ingredients:

• 1 can of chickpeas
• 1 ripe avocado, diced
• 1 tomato, diced
• 1 small onion, finely chopped
• A handful of rocket
• 1/2 lemon juice
• 1 tablespoon of olive oil
• Salt and pepper to taste

Execution: Drain the chickpeas and pour water. Put in a bowl. Add chopped avocado, tomato and onion. Sprinkle the salad with lemon juice and olive oil, season with salt and pepper. Finally, add the rocket and mix gently. Pasta in an express edition - fast and filling recipes pasta is one of the fastest and simplest dishes that can be prepared. Just a few ingredients to create a filling meal full of taste. Below you will find two pasta recipes, which you will make in 15 minutes.

Pasto pasta and dried tomatoes

Ingredients:

• 200 g of whole grain pasta
• 2 tablespoons pesto (home or from the store)
• 4 dried tomatoes in oil, cut into strips
• 1 handful of spinach leaves
• 1 tablespoon of olive oil
• Parmesan cheese for sprinkling (optional)
• Salt and pepper to taste

Execution: Cook the pasta according to the instructions on the packaging. In the meantime, heat the oil in a pan, add dried tomatoes and spinach leaves. Fry for 2-3 minutes. After cooking the pasta, strain it and add it to the pan. Add pesto, mix everything thoroughly and season with salt and pepper. Serve with sprinkled Parmesan cheese.

Wraps and tortillas - creative ideas for instant dinners

Wraps and tortillas are a quick way to prepare dinner that can be freely combined with a variety of ingredients, creating a nutritious and tasty meal. They are perfect for takeaway and can be prepared in just a few minutes.

Tortilla with chicken and hummus

Ingredients:

• 1 whole grain tortilla
• 100 g grilled chicken, cut into strips
• 2 tablespoons of hummus
• 1/4 cucumber, sliced
• A handful of spinach or arugula
• 1 tablespoon of natural yogurt (optional)
• Salt and pepper to taste

Execution: Spread hummus over the tortilla. Place slices of chicken, cucumber and spinach in the middle. You can add natural yogurt for additional flavor. Wrap the tortilla and serve immediately or pack it for work. Quick dishes with groats, rice and quinoa - healthy and nutritious Groats, rice and quinoa are an excellent base for preparing healthy and filling dishes. They can be cooked quickly and combined with vegetables and a source of protein, making them a perfect meal for work.

Quinoa with vegetables and feta

Ingredients:

• 100 g quinoa
• 1/2 pepper, diced
• 1/2 zucchini, cut into slices
• 50 g feta cheese, crumbled
• 1 tablespoon olive oil
• Juice of 1/2 lemon
• Salt and pepper to taste

Execution: Cook the quinoa according to package instructions. Meanwhile, fry the peppers and zucchini in olive oil in a pan for 5 minutes. Mix cooked quinoa with vegetables and add feta cheese. Sprinkle with lemon juice and season with salt and pepper. Serve warm or cold.

How to use leftovers from the fridge to prepare dinner in 15 minutes?

Creative use of leftovers from the fridge is not only a way to save time, but also to minimize food waste. Vegetables, pieces of meat, cooked groats or pasta - all these ingredients can be used to create a new, tasty dish. For example, leftover grilled chicken, pasta and vegetables can be quickly fried with spices and olive oil to create tasty stir-fries. Another option is to prepare a salad with leftover groats, vegetables and natural yogurt dressing. Instant stir-fry – vegetables and protein in one pan - Stir-fry is one of the fastest dishes that can be prepared in one pan. Just fry the vegetables and add protein, e.g. tofu, chicken or eggs, to create a nutritious meal in less than 15 minutes.

Stir-fry with tofu and vegetables

Ingredients:

• 200 g tofu, cut into cubes
• 1/2 pepper, cut into strips
• 1 carrot, cut into thin slices
• 1 onion, cut into slices
• 1 tablespoon of soy sauce
• 1 tablespoon of sesame oil
• 1 clove of garlic, chopped

Preparation: Heat sesame oil in a pan, add garlic and onion, fry for a minute. Add tofu and vegetables, stir-fry for about 5-7 minutes. Add soy sauce, mix and serve with cooked rice or groats.

Summary

Preparing quick and healthy lunches for work can be simple and effective if we approach it with proper organization and planning. By using recipes that can be made in 15 minutes, such as salads, pesto pasta, wraps, stir-fries or soups, you save time and at the same time take care of your health by providing your body with valuable nutrients. Another way to success is to use leftovers and use techniques that speed up the preparation of meals, such as cooking in advance, freezing vegetables or using pressure cookers. Thanks to these solutions, preparing dinner will no longer be a problem, and your meals will be tasty, filling and full of energy for the whole day. If you are looking for an idea for a healthy, quick and nutritious meal, see our Smart food Sources: Slavin, J. L. (2005). "Dietary fiber and body weight." Nutrition, 21(3), 411-418. The article describes the impact of fiber on weight control, which is an important aspect in preparing healthy meals such as salads and soups. Rickman, J. C., Barrett, D. M., & Bruhn, C. M. (2007). "Nutritional Comparison of Fresh, Frozen, and Canned Fruits and Vegetables. Part 1. Vitamins C and B and Phenolic Compounds." Journal of the Science of Food and Agriculture, 87 (6), 930-944. A study comparing nutritional value of fresh and frozen vegetables, which is important for effective planning of quick dinners. Jenkins, D. J., et al. (2002). "Effect of a low-glycemic index or a high-cereal fiber diet on type 2 diabetes." Jama, 287 (3), 329-338. Research on the influence of the glycemic index and fiber, especially in the context of meals with groats, rice and quinoa. Blom, W. A., et al. (2006). "Effect of a high-protein breakfast on the postprandial ghrelin response." American Journal of Clinical Nutrition, 83 (2), 211-220. The article analyzes the influence of protein on satiety, which is important in the case of meals, such as STIR-FRY of Tofu and pasta with dried tomatoes. Touger-Decker, R., & Van Loveren, C. (2003). "Sugars and Dental Caries." The American Journal of Clinical Nutrition, 78 (4), 881S-892S.