What should we eat when we work from home? working from the comfort of your home can have some advantages, one of them is to have time to prepare something healthy to eat. Spending the whole day outside the house sometimes means neglecting eating healthy in favor of functionality (that often leads to an unbalanced meal). What are the perfect smart working recipes?
First of all, a person who spends the day in front of the computer, writing at his/her desk, should avoid assuming an excessive amount of calories. The perfectly balanced meal plate should be this way: 1/4 protein, 1/2 veggies, 1/4 whole carbs and 1 piece of fruit (yes, you should skip cookies). This is possible to achieve without sacrificing taste.
1. Chicken satay, basmati rice, and roasted asparagus
Chicken satay is basically a marinated chicken, but if you don’t have time to let it marinate, you can do it other way. Fry onion, garlic and pepper in a little oil, then add the sauce. For the sauce whisk together peanut butter, soy sauce, lime juice, brown sugar, and ginger in a small bowl. Then, simmer for approximately 20 minutes until chicken is cooked. Basmati rice just needs to be boiled. Roast the asparagus and here it is: the perfect dish. Basmati is considered as one of the best species of rice, chicken is a healthy source of protein, B6 vitamin and niacin, and the asparagus is low in calories and is packed with vitamins, minerals and antioxidants (it is a traditional superfood)!
2. Salmon, avocado and eggs
Steamed salmon filet is quick to do (10 min) and is ideal for everyone who likes light cooking. After having cooked the salmon (you can season it with sea salt, black pepper, and lemon) you can serve it along with two hard boiled eggs (8 min) – rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper – half an avocado, cucumber, tomatoes and olives. Salmon is a great source of protein and is highly rich in Omega-3 and B vitamins, again a superfood, while cucumber promotes hydration and olives are good for your heart and are rich in vitamin E.
3. Avocado toast with tuna and boiled eggs
If you have deadlines and are running out of time, this is the perfect plate for you. It is easy to prepare, and fast to consume. It is smart working proof. Eggs boil from 8 to 10 min, the avocado sauce can be ready in 5 minutes (Put in the food processor half an avocado, some pumpkin seeds, lime juice, salt, pepper, and some water, and press on), and the tuna in the can.. well it is ready to serve. This 10-minute plate can be enriched with rocket, tomatoes and olives. Talking about the properties: avocado is loaded with beneficial fatty acids, fiber and it also contains more potassium than a banana. Tuna is a source of high quality protein, vitamin D and selenium, while rocket contains vitamin K (which is not so easy to find) and is rich in iron.
4. Tofu stir-fry with rice
Don’t be afraid stir frying sometimes can’t hurt you; all you need is half a block of smoked tofu, mixed peppers, mushrooms, courgette (you can use the vegetable you prefer) and rice. This is a vegan and gluten-free recipe. First of all press out as much tofu liquid as possible, the tofu has to be crispy, and let it sit for five minutes. Use this time to prepare the other ingredients or a sauce. Now all you have to do is to stir-fry your ingredients (you can add soy sauce if you like) and serve it with the rice. Tofu is an excellent alternative to meat as it is a source of iron and contains no cholesterol.
5. Humus and Sweet Potatoes
This is another simple yet nourishing recipe. Slice and roast a sweet potato with olive oil, salt and pepper for 45 min at 160°. In the meantime you can finish the (smart) work you have to do. Once the potato is ready serve it with avocado, humus and sesame seeds. Humus is super nutritious and packed with plant-based protein as well as being rich in fibre. Sesame seeds, on the other hand, are a great source of vitamin B and reduce Cholesterol and Triglycerides. This is definitely a good smart working recipe.