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5 healthy recipes to take to the office in winter

You don’t have a canteen at the office and you have difficulty eating a balanced diet during your lunch break? The solution can be take your own meal in an airtight boxa lunch box or a bento box, rather than buying a sandwich or take-out meal every lunchtime.

“In addition to not necessarily being balanced, from a nutritional point of view, these dishes bought and eaten on the go can also be insufficient in quantity and leave us hungry, which encourages snacking during the day,” says Sarah Marin-Maire, dietician and founder of Make Me Healthy.

If you have a microwave available, you have the right hot dishes… But if your company does not provide you with this appliance, don’t panic: it is possible to prepare complete, balanced and tasty cold dishes.

Another option is to invest in a insulated transport box, which will keep your dish warm until lunchtime. Or even a heating box, to be plugged into a power socket or your car’s cigarette lighter. And in summer, remember to bring a small cooler (electric or not) if there is no refrigerator at your place of work.

To save time, prepare several of your meals in advance, on Sunday afternoons for example: this is the principle of batch cooking. You can also whip up larger portions at dinner and take your leftovers to the office the next day for lunch. the sandwichin itself, is not nutritionally unattractive, provided you prepare it at home.

“You have to choose a good wholemeal sourdough bread (spelt, small spelled, rye…) which will be the source of starchy foods and include a source of protein (smoked tofu, hard-boiled eggs in strips, organic ham, strips of seitan…), a source of fat (vegetable oil, avocado…), and vegetables (green salad leaves, tomato slices, sugar-free pickles, etc.), explains the dietician.

“And of course, accompany it with a real portion of vegetables like raw vegetables, very practical”. Cherry tomatoes, baby carrots, radishes, cucumber sticks… the choice is vast! This will allow you to have a complete, balanced and sufficient meal to be satiated for a long time.

Also bet on quick and easy recipes, such as those offered by food rebalancing specialists MakeMeHealthy.fr, in partnership with MonBento. Here are five…

Millet, beetroot hummus and roasted leeks, in bento

Millet, beetroot hummus and roasted leeks, in bento© Press Service

© Make Me Healthy & MonBento

Ingredients for one person:

  • 1 leek
  • 50g millet
  • 1 egg
  • 1 beet
  • ½ lemon
  • ½ onion
  • 1 tbsp. tablespoon cooked chickpeas
  • 1 tbsp. soy yogurt
  • 1 tbsp. tahini
  • Coriander
  • Garlic powder
  • Cumin
  • Parsley
  • Sesame
  • Olive oil
  • Salt pepper

Preheat your oven to 200°.

Cut a leek in half lengthwise and rinse to remove the soil. Place it on a baking sheet lined with baking paper. Using a kitchen brush, brush your leek with a little olive oil. Sprinkle with salt and bake for 20 to 30 minutes, until your leek is tender.

Meanwhile, cook your portion of millet then drain it.

In another pan, cook your egg. To keep it soft, immerse it in boiling water for 6 minutes, then place it in a bowl of cold water.

Prepare your beetroot hummus by placing in the bowl of your blender 1 cooked beetroot, the juice of 1/2 a lemon, a few slices of onion, 1 tablespoon of cooked chickpeas, a little salt, coriander and ‘garlic powder. Blend until you get a smooth hummus. Taste to adjust the seasoning if needed.

Place the drained millet, beetroot hummus and your soft-boiled eggs in your bento. Add a little cumin and salt on top.

Prepare the sauce to accompany your leek by mixing 1 tablespoon of plain soy yogurt and 1 tbsp of tahini (sesame puree). Add a little salt, pepper and parsley. Taste to adjust the seasoning if necessary.

Arrange the sauce in your bento with your roasted leek and sprinkle with sesame.

Pumpkin, spinach and semolina salad

Pumpkin, spinach and semolina salad© Press office

© Make Me Healthy & MonBento

Ingredients for 6 people:

  • 1 small pumpkin
  • 300 g of semolina
  • 125g baby spinach
  • 1 block of smoked tofu
  • 100g feta
  • Olive oil
  • Garlic powder
  • Salt pepper

Preheat your oven to 200°.

Cut your pumpkin into slices (you can leave the skin on if it’s organic). Using a kitchen brush, spread a little olive oil and sprinkle with garlic powder and salt. Bake for about 15 minutes until your pumpkin is tender.

Arrange your portion of semolina in a small bowl. Add boiling water to the level and cover to let the semolina swell.

Wash and spin the baby spinach (or lamb’s lettuce) then place them in a deep plate or salad bowl.

Prepare a vinaigrette by mixing 2 tablespoons of hazelnut oil (or any other vegetable oil), 2 tablespoons of salty soy sauce, 4 tablespoons of lemon juice (or vinegar) and a little cilantro.

Place the semolina and the roasted pumpkin cut into cubes on your plate. Also add diced smoked tofu (or any other animal or vegetable protein of your choice) as well as feta (animal or vegetable).

Drizzle with vinaigrette then toss and taste to adjust the seasoning.

Spelled Risotto with Mushrooms

Spelled Risotto with Mushrooms© Press office

© Make Me Healthy & MonBento

Ingredients for one person:

  • 60 g spelled
  • 100g mushrooms
  • 80g seitan
  • 1/2 onion
  • 1 clove of garlic
  • 20 g of parmesan
  • 1 handful of green salad
  • 1/2 apple
  • fresh parsley
  • Olive oil
  • Soya sauce
  • Vinegar
  • Mustard

    Cook your portion of spelled in a little water. Watch the cooking closely and add water if necessary to prevent sticking. The less water there is left at the end of cooking, the smoother the result will be.

Meanwhile, wash your mushrooms and cut them into thin slices. Chop the onion and the clove of garlic.

Sauté the onion and garlic with 1 teaspoon of olive oil then add the mushrooms and your portion of diced seitan with 1 teaspoon of salted soy sauce.

Once your spelled is cooked, add it to the mushrooms with the grated parmesan.

Stir and taste to adjust the seasoning if necessary. Then, place everything in your bento with a little chopped fresh parsley on top.

Wash and spin dry the green salad and place it in your bento box. Add a few apple slices.

Prepare a vinaigrette by mixing 1 teaspoon of hazelnut (or olive) oil, with 1 teaspoon of mustard and 1 teaspoon of vinegar. Place the sauce in the small dedicated container of your bento.

Couscous with chickpeas and raisins

Couscous with chickpeas and raisins© Press Service

© Make Me Healthy & MonBento

Ingredients for one person:

  • 80g leek
  • 80g pumpkin
  • 90g carrot
  • 50 g of semolina
  • 80g cooked chickpeas
  • 1 tbsp. raisins
  • Ginger powder
  • Turmeric
  • Paprika
  • Parsley
  • Coriander
  • Salt

In a wok, pour a bottom of water with ginger, turmeric, paprika and salt. Heat covered.

Peel, clean and cut the leek, carrot and pumpkin into approximately 2 cm pieces (the whole of the vegetables should weigh approximately 250 g). Then, place them in the wok and cook covered with some raisins. Make sure there is always enough water.

Heat some water in a kettle or saucepan. Put your full portion of semolina in a bowl, with a pinch of salt. Cover with boiling water and cover to let the semolina swell.

Then place it in your bento box and add your portion of canned chickpeas, rinsed beforehand.

Finalize your bento by adding your vegetables to the semolina and chickpeas. Add a little salt on top, along with parsley and fresh cilantro.

Mashed sweet potatoes, pan-fried vegetables and soft-boiled egg

Mashed sweet potatoes, pan-fried vegetables and soft-boiled egg© Press office

© Make Me Healthy & MonBento

Ingredients for one person:

  • 150g sweet potato
  • 100g carrots
  • 50g mushrooms
  • 100g broccoli
  • 1 onion
  • 1 clove of garlic
  • 1 egg
  • Soya sauce
  • Olive oil
  • Ginger
  • Ground coriander
  • Paprika

Boil water in a saucepan. Meanwhile peel your portion of sweet potato and cut it into small cubes. Cook them in water until tender.

Peel the carrots and cut them into thin strips. Quickly rinse the mushrooms and cut them in the same way. Wash the broccoli and cut it into florets.

Finely chop the onion and fry it in a wok with a little crushed garlic and a tablespoon of olive oil. Add the vegetables and brown them with a tablespoon of salty soy sauce.

Heat water in a saucepan, place your egg in it as soon as the water begins to boil, then cook for 6 minutes before placing it in a bowl of cold water.

Once your sweet potato is cooked, drain it. Put it in a bowl to mash it with a fork. Add your mash to your bento.

Once your wok of vegetables is ready, add a little ginger, ground coriander and paprika. Mix and taste to adjust the seasoning, then place them in your bento and add the egg.