HEALTHY DELIGHTS FOR THE HOMEOFFICE
SOME HEALTHY MEAL INSPIRATIONS TO LIVEN UP YOUR LUNCHES AT HOME
Dishes served up by our Original Mayr Cuisine chefs are always nutritious, gorgeously healthy, light and delicious. If you are working from home and your menu has become rather repetitive, our easy tips will help to make mealtimes more interesting by incorporating immunity-enhancing herbs, spices and seasonal winter vegetables. To start you off, we have even included two simple recipes by our chef, Andreas Wolff.
HOME DINING: GIVE YOURSELF A BREAK
Make lunchtime an opportunity to take a proper break from your desk - acknowledge that it is an important and enjoyable fixture of your working day. Taking time for yourself regularly does not just relieve the load on your digestive system; it also replenishes your energy levels, elevates your mood and boosts your health. We have put together a few tips to help make your work day lunch breaks are enjoyable:
1. TAKE TIME TO ESTABLISH A HEALTHY EATING PATTERN
Structure your daily routine by establishing a healthy eating pattern, ideally planning three daily meals and allowing approx. 4-5 hours between them. It’s best to allow half an hour for each meal so that you can really relish the experience. Sit at the dining table without having to hurry and distance yourself from work for a while. Enjoy that meal without burying your head in official documents, your smartphone or your notebook. Allow yourself this time to recharge your batteries and enjoy yourself.
3. INJECT A LITTLE COLOURFUL BALANCE INTO YOUR KITCHEN
By devising a balanced and varied meal plan, you will ensure you consume all the nutrients that your body needs. Feel free to try something new, too. Stroll over to your local market and opt for vegetable varieties that you have not yet used. You will discover a completely new range of flavours. Winter vegetable varieties, such as celeriac, parsnips, beetroot, winter salads and the most diverse leafy vegetables, are high in energy and taste simply delicious. Garnish your dishes with nuts, seeds and sprouts. Make sure you include high-protein lentils, beans or chickpeas in your meal plan. For a portion of fruit that is high in vitamins, you can’t go wrong with berries (even frozen ones). And try swapping rice for quinoa or millet.
5. BOOST YOUR IMMUNE SYSTEM WITH HERBS & SPICES
You can give your immune system an additional boost with select herbs and spices. Ginger, turmeric, pepper, cinnamon and ground chilli, as well as thyme, coriander, caraway, oregano and parsley, are examples of seasoning variants that are perfect for this. Use them to pep up your teas, smoothies, soups and salads in a no-fuss way. For instance, green tea with a freshly flaked ginger infusion tastes delicious. Our Curry Delight is an especially healthy spice blend, and it also contains a host of secondary plant substances.
2. FRESHLY COOKED FOOD IS OPTIMUM; SMART PREP IS ESSENTIAL
For a really effective home-based eating schedule, we recommend that you draw up a preparation, eating and shopping schedule for the week ahead. Of course, if you can cook from fresh every day, that is perfect. Often, we simply don’t have the time. So the thing to do is to prepare and pre-cook easy meals in the evening and at the weekend. A lot of healthy dishes also lend themselves to being frozen. Also use basic, versatile recipes such as our basil pesto (see at the end of this article).
4. INDULGE IN SOME LIQUID BLISS
In the winter, when the air is dry and the heating is on, you should stay hydrated. Drinking plenty of fluids supports the immune system as well as the metabolism. Water and herbal teas are ideal for this. To ensure you don’t forget to hydrate as you work, fill up a jug in the morning and place it on your desk. This will make it easy for you to drink at least two to three litres of fluids – every day. From time to time, you can also indulge in a guilt-free cup of coffee or black tea (but stick to three cups or fewer a day). It is best to avoid fizzy drinks, energy drinks and alcoholic beverages. Warming and invigorating soups – such as our Original FX Mayr Vegetable Bouillon or a delicious cream of pumpkin soup – are a bonus portion of liquid bliss and a welcome addition to your daily routine.
“This is precisely the right time to up your game in terms of cultivating a balanced and varied diet that is rich in vitamins. It is important to establish a balanced, daily routine even though you are working at home; make sure you allow yourself plenty of time and peace and quiet while you eat. This refuels your mind and body. Your gut health and immune system are boosted.”
Birgit Fetka, dietitian
CLEVER MEAL OPTIONS FOR HOME-WORKING
BASIL PESTO – A SPICY MULTITASKER
150 ml olive oil
40 g pine nuts, roasted
100 g basil leaves
60 g pecorino or parmesan
a pinch of salt
Optional extras: 1 clove of garlic, pressed
Method: Mix all ingredients and purée to a smooth consistency. And it’s ready!
Our basil pesto is unbelievably versatile. For instance, mix 60 g basil pesto with 200 g sheep curd – and what you’ve got is a marvellous spread. But the pesto is also a perfect accompaniment to zucchini noodles and cream of tomato soup – or add a tiny, spicy smidgen of it to a slice of caprese.
CURRIED PUMPKIN SOUP
This warming and immune system-boosting pumpkin soup with sweet potatoes is quick and easy to prepare. It is also ideal for pre-cooking and small-batch-freezing. The Hokkaido pumpkin is a variant that does not need to be peeled; you can simply eat the orange-coloured rind along with the rest of the vegetable.
100 g sweet potatoes
400 g Hokkaido pumpkin
1 tbsp ghee
3 tsp mild curry powder
900-1000 ml vegetable bouillon
1 organic orange
10 g ginger, finely diced
a pinch of salt
½ tsp pumpkin seed oil
Peel the sweet potatoes and chop finely. Wash the pumpkin, slice into two, scrape the seeds out with a spoon and discard; chop the flesh finely.
Place the chopped sweet potato and pumpkin in a pan and sauté in ghee; add the curry powder and continue to sauté. Top up with vegetable bouillon and cook until soft.
Add a little orange zest and all of the orange juice, along with ginger. Purée all of the ingredients and add some more bouillon, depending on the consistency.
Season with salt and garnish with pumpkin seed oil.
You will find this and also many more delicious recipes in our cookbook: THE ORIGINAL MAYR CUISINE. Delicious Recipes for a Balanced Life
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