In this way, 20 minutes on the stove becomes food for three days
Takes a little longer than baking a pizza in the oven: Meal prep is a healthier alternative to processed foods. How professionals and families alike can save time with it—and four recipes to try.
SSpaghetti with pesto from the glass again? There is very little time to cook extensively or at all every day. That’s why food blogger Stefanie Sinzenich has become a food preparation expert: Once or twice a week, she makes meals that last longer in the fridge and she doesn’t have to worry about the menu for the next few days. Meal preparation is especially convenient for families and working people, Sinzenich says: “Even if I work from home, I’m always happy when I have a nice meal waiting for me in the fridge, for example.”
According to the Cologne native, salads, soups, pasta dishes, soups, stews and wraps are especially suitable for cooking. But no one has to eat the same food for a week: “I eat my Asian noodle salad with peanuts on the first day and mix it with fried chicken on the second day and serve it hot.” Sinzenich regularly posts new recipes on her blog. gaumenfreundin.de. She developed these four specifically for WELT readers.
Ham wrap (see above)
Two servings, preparation time 15 minutes, shelf life in the refrigerator: two days
1/2 red pepper
1 mini cucumber
2 tablespoons of canned corn
4 leaves of parsley
4 tbsp cream cheese
4 slices of cooked ham
Cut the pepper and cucumber into small pieces, discard the corn. Cut the gelato into strips. Spread the cream cheese on one side of each wrap and spread over the baked ham. Then add the lettuce, peppers, cucumber and corn and toss to combine. Halve and fill food preparation boxes.
Salad with gnocchi, tomatoes and mozzarella
Serves two, prep time 15 minutes, shelf life in the fridge: one day
400 g of gnocchi from the refrigerator section
200 g of small tomatoes
125 g mini mozzarella
100 g of arugula
patch cut connection
2 tbsp green pesto
3 tablespoons of olive oil
Heat the olive oil in a pan and fry the gnocchi for five minutes. Cut the tomatoes in half and wash the skin. For the dressing, mix green pesto with olive oil. Store dressing separately from salad ingredients in food preparation containers. Gnocchi salad garnished with pine nuts.
Plain fried rice
Serves two, prep time 25 minutes, shelf life: three to four days
250 g of jasmine rice
1 clove of garlic
1 red pepper
2 spring onions
2 tablespoons of sesame oil for frying
4 tablespoons of soy sauce
sesame for garnish
Prepare rice according to package instructions or use cooked rice from the day before. Chop the garlic, pepper and zucchini into small pieces. Ring the spring onions. Heat the oil in a large pan and stir the rice for five minutes. Add the garlic, pepper and chives and cook for another three minutes. Brush everything with soy sauce and put the rice on the sides of the pan. Crack the eggs in the middle of the pan and keep aside. Then mix the remaining ingredients. Season the fried rice with salt and pepper and garnish with spring onions and pepper.
Asian noodle salad
Serves four, prep time 20 minutes, shelf life in the fridge: three days
150 g of noodles
1 red pepper
2 spring onions
For the dressing: 2 tablespoons soy sauce, 1 tablespoon sesame oil, 2 tablespoons maple syrup, 2 tablespoons peanut butter, 2 tablespoons lime juice, salt and pepper.
Prepare noodles according to package directions. Cut the peppers into small pieces. Peel and cut the carrots, and cut the spring onions into rings. Blanch the snow onions in a small pan of boiling water for two minutes, then rinse in cold water. Mix a dash of soy sauce, sesame oil, maple syrup, peanut butter and lime juice and season with salt and pepper. If necessary, whisk in a little water until creamy. Mix all the salad ingredients with the dressing and garnish the salad with peanuts.