What to do if you can not get out of the office and normally have lunch during the working day? You can nibble nuts, seeds, consoling himself with the fact that we lose weight, you can spit at the figure, eating a sandwich with sausage, but you can feast on tasty and healthy dishes - light or dense to choose from.


East News

Question with a working dinner everyone decides on his own, but to sit the whole day hungry or regularly overeat junk food - just not an option. In the first case, everything will be seen in black light, plus a high probability overeating at dinner. In addition, received less nutrients, the brain can not function properly - we glupeem starving. Second - it is possible to quickly and easily earn a minimum of gastritis and extra weight.

As practice shows, to stay healthy, workable and in a good mood is best to take a lunch from home.

Very well, if the office has a kitchen with a microwave oven, but in our selection of most of the dishes do not require heating, while remaining juicy and tasty cold. Some of them are worth to do in the evening, the other is easy to construct in the morning, but they make up a balanced weekly menu necessary for health and beauty.



East News

Easily. Beetroot salad with goat cheese

Cooking Time - 30 minutes

2 servings


1 beet

100 g soft goat cheese (or low-fat cottage cheese)

1 tbsp. l. pine nuts

1 tbsp. l. olive oil

For the pesto:

5-6 sprigs of basil

50 g of cheese

2 tbsp. l. pine nuts

2 tbsp. l. olive oil


Beet or bake boil, cool, clean and cut into thin strips or cubes 1x1 cm. Basil leaves, nuts, olive oil, and grated cheese folded into a blender, add salt and converted into the puree. To add the beet slices crumbled goat cheese and walnuts, drizzle with oil and add to the pesto.


East News

Satisfying. Pita Sandwich

Cooking time - 7 minutes

1 serving


1 loaf

1 slice of lean ham

2 for toasting slices of cheese

Chinese cabbage leaf 1

½ tomato

½ cucumber

3 olives, pitted

a few sprigs of dill or parsley

1/4 Art. unsweetened yogurt

½ h. L. Dijon mustard

½ lemon

Cut off part of the pits and grease from the inside of the whipped cream with mustard. cabbage leaves cut into strips, cucumber into thin strips, tomatoes and olives - sliced. Finely chopped dill, bacon drizzle with lemon juice. Put all the ingredients into the pits, spraying the remaining sauce and ketchup, if desired.

Read more:   pancakes broccoli and cauliflower

Ham can be replaced with egg, chicken, beef, fish or mushrooms, cucumber - salt. Instead pita convenient to use a thin Armenian lavash.



East News

Easily. Vegetables, baked in foil

Cooking Time - 40 minutes

2 servings


1 small zucchini

1 small yellow zucchini

1 small eggplant

10 inflorescence of cauliflower

1 large or 2 medium tomatoes

1 tbsp. l. sunflower seeds

2 tbsp. l. olive or linseed oil

1 tbsp. l. balsamic vinegar

salt, black pepper

Vegetables washed, chopped into cubes with the skin. Eggplant prisolit and set aside. Cauliflower cut into thin slices. Tomato cleaned of skin and cut into slices. Drain Mark eggplant fluid bed all vegetables on a sheet of foil and a baking dish, salt, pepper and season balsamic vinegar, olive oil, wrapped tightly and put in an oven at 200 ° C.

After 15 minutes, uncover the foil, sprinkle with vegetable seeds and leave in the oven for another 5 minutes for browning. At the end of sprinkle herbs and, if desired, grated cheese.


East News

Satisfying. 2 embodiment polenta saffron

Cooking time - from 40 minutes to 1 hour and 20 minutes

4 servings

For the polenta:

1st. corn flour

3 tbsp. water


Cook on the eve of the polenta. The pot with thick walls pour water, salt and bring to boil. Pour the cornmeal in a thin stream, whisking vigorously wooden spatula. Reduce heat to low and simmer for half an hour, stirring constantly. For 5 minutes before the refill 1 hour. L. saffron powder. Ready-made polenta begins to detach from the bottom and sides. If the mass is too thick, add a little boiling water.

Corn dough out onto a cutting board, make a rectangular shape and cool.

traditional dressing

In still hot polenta chop 150 g of cheese, add a pinch of red pepper, and coriander ground turmeric and then cool.

Mushroom filling

In a frying pan fry the chopped garlic and onion, add 2 tbsp. chopped chanterelle or mushrooms and fry. Put 4 chopped tomato, pinch dried thyme, salt, pepper and simmer over medium heat for about 10-12 minutes. At the end sprinkle with chopped parsley leaves.

Polenta cut into pieces 1 cm, put into a heat resistant container, laid on top slices of cheese or suluguni more mushroom stew. Warmed in a microwave oven for 3-4 minutes at 700 W.



Easily. curry chicken in yogurt

Cooking Time - 40 minutes

1 serving


1 onion

1 carrot

1 tbsp. low-fat yogurt

Read more:   Cream whipped cream with ricotta

1 chicken breast without skin

100 g of Chinese cabbage

1 h. L. curry powder

salt, black pepper

olive oil

Mix yogurt and curry powder and put in a marinade chicken breast, cut into thin strips. Set aside. In a frying pan with removable handle fry chopped onions and carrots and add the chicken. Sauté everything and complement the finely chopped cabbage. Salt and pepper, pour the remaining marinade and place in oven for 20 minutes.


East News

Satisfying. Sandwich with turkey and vegetables

cooking time - 25-30 minutes

1 serving


3 slices of wholemeal bread

70 g minced turkey

1 tbsp. l. olive oil

1/8 h. L. ground cumin

1/8 h. L. white pepper

½ green bell pepper

1 egg white

½ tomato

1/2 h. L. French mustard

2 tbsp. l. unsweetened yogurt

2 sprigs dill

leaf salad


Sauté over high heat minced turkey. Salt and pepper, sprinkle with caraway seeds, add a couple tablespoons of water and simmer over medium heat until all the liquid has evaporated - about 7 minutes.

On batch frying pan lightly fry the green pepper, diced (it should not be soft). Optionally add 1/8 hours. L. red pepper. Pour pepper whipped proteins with salt and wait until they are to be caught. Transfer to a protein on the plate so that it is not out of shape. On a dry frying pan over high heat, fry the tomato, cut into slices.

Beat the yogurt with mustard and chopped herbs.

Assemble sandwich: slices of bread anoint all spicy yogurt. On one bed minced meat and complement tomato slices, the second cover, which is put on the protein with pepper, dill and sprinkled with crushed cover leaf lettuce. End grain structure of the third piece.


a fish

East News

Easily. Fish with olives in tomato sauce

Cooking Time - 55 minutes

4 servings


3 garlic cloves

a small bunch of basil

olive oil

style="vertical-align: inherit;">2-4 cm of red chili

500 g of tomato

salt and black pepper

red wine vinegar

4 × 200 g fillets of saithe, pollack or hake

a handful of olives

1 tbsp. l. capers and pickled cucumber 1

First, make the sauce. Peel and finely chop the garlic. Casting postpone basil, cut the stems. Pour 2 tablespoons olive oil in a large saucepan and place over medium heat. Put it crushed chili, garlic and basil stalks and fry until the garlic is soft.

Add peeled and chopped tomatoes, salt and pepper and simmer for 10-15 minutes. Thoroughly whisk the sauce ready blender if necessary dosolit, in the end, add the vinegar.

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Preheat oven to 220 ° C, pour into a deep sauce but a small baking dish, fish fillets with salt and pepper and put on top. Sprinkle olives and capers or chopped pickle and bake for about 10-15 minutes.


East News

Satisfying. Avocado salad with salmon

Cooking Time - 15 minutes

2 servings


100 g salted salmon (Salmon)

1 ripe avocado

1 large tomato

2-3 leaf lettuce or Brassica pekinensis

2-3 tbsp. l. celery leaves or cilantro

2 tbsp. l. lemon juice

2 tbsp. l. vegetable oil

1 h. L. mild mustard

1 h. L. Sahara or honey

salt, black pepper

Fish and skinless tomato and avocado cut into cubes. Avocado pour lemon juice. Mix the butter, sugar, mustard, second spoonful of lemon juice, salt and pepper.

At lunch tray pack lettuce or "pekinki" on them in layers fish, avocado, tomato, greens and pour all the sauce.



East News

Easily. baked pumpkin

Cooking time - from 22 to 35 minutes

1 serving


300 g of a bright orange pumpkin pulp

2 garlic cloves

olive oil

½ red onion

5-6 olives

½ st. grapes

1 tbsp. l. rosemary leaves

1 cm chili

1/8 h. L. ground nutmeg

1/8 h. L. ground cinnamon

10 pieces. almonds

2/3 Art. vegetable broth

salt and black pepper

Finely chopped pumpkin pulp, olives, onions and garlic and fry with a half crushed leaves of rosemary in olive oil on medium heat for 10 minutes.

To grease a baking dish with oil.

Mix remaining garlic and rosemary chili, salt, pepper, nutmeg, cinnamon. Place the vegetables in a heat-resistant form, add the resulting mixture of spicy, grapes, nuts, stir and pour the broth.

Bake for 10-15 minutes in an oven at 230 ° C or in a microwave oven of 6 minutes at 700 W.


East News

Satisfying. Pasta with creamy mushroom sauce

Cooking Time - 30 minutes

2 servings


100 g of spaghetti

12 mushrooms

1 onion

1 clove of garlic

200 ml cream

40 g of Parmesan cheese (or other hard cheese)

olive oil

salt, black pepper

Boil, but not seethe spaghetti. Lightly fried in olive oil, peeled and chopped onions and garlic. Add diced or plates of mushrooms and stew for 5-7 minutes. Pour in the cream and pour the mushroom cheese. Salt and pepper, put in the spaghetti sauce and to take a pan on the fire a couple of minutes.

You can be warmed for 2 minutes in the microwave.

Sofia Farah

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