Autumn calls for comfort food that warms you up while remaining light and nutritious. This meal prep will save you time during the week and offer a variety of flavors - from creamy soup, to a colorful bowl, to sweets with your afternoon coffee.
Ready in an hour
Portions 4
Difficulty simple
Ingredients
1. Creamy carrot soup with white beans
Ingredients:
- 3-4 carrots
- 1 shallot
- 10 g butter
- ½ can of white beans (e.g. cannellini)
- 500 ml vegetable broth
- 50 g tofu (optional, for extra creaminess and protein)
- salt, pepper
- teaspoon of turmeric or ground ginger
- seeds for serving
- a few drops of orange juice
- optional: cream for softening
Procedure:
Fry finely chopped shallots and carrots in butter. Pour in the vegetable stock, add the white beans and cook until the carrots are tender. Finally, blend until smooth, possibly with tofu. Season with orange juice (depending on the sweetness of the carrots, lemon may also be used) and serve with toasted bread, toast with cheese and ham.
2. Harvest bowl with roasted vegetables and chickpeas
Ingredients (for 2-3 servings):
- 200 g Brussels sprouts
- 200 g butternut squash
- 1 can of chickpeas
- 150 g chicken (or other protein source to taste)
- 100 g whole grain rice (or quinoa)
- olive oil, salt, pepper, sweet paprika
Procedure:
Mix cabbage, pumpkin and chickpeas with oil and spices, spread on a baking sheet and bake until golden brown. Fry the chicken in the pan in pieces. Cook rice or quinoa to accompany. Serve together in a bowl and top with hummus, yoghurt or tahini dressing.
📝 TIP: You can prepare the boiled eggs ahead of time as a quick protein addition to a bowl or spread.
3. Banana bread biscuits
According to the original recipe on the blog 👉 banana bread cookies.
Ideal as a healthy snack on the go or breakfast combined with yogurt and fruit.
📝 TIP: For an even better taste I poured chocolate over them this time.
4. Coffee flakes with blueberries and cottage cheese
Ingredients (for 3 servings):
- 100 g oat flakes
- 1 tablespoon flaxseed
- 150 ml of coffee
- 1 smaller banana
- 100 g frozen blueberries
- 250 g semi-skimmed cottage cheese
- a couple of tablespoons of milk for dilution
- optional: vanilla protein
- a few drops of vanilla stevia (or other sweetener)
- cocoa for sprinkling
Procedure:
Mix the flakes with flaxseed and coffee, let soak for a while. Layer in a glass - first the coffee flakes, then the blueberries and finally the cream of curd, yoghurt and stevia. Sprinkle with cocoa and leave to cool.
Tips and tricks
○ Mix & match - you can combine recipes in different ways. The carrot cream is also great as an appetizer for dinner, the bowl is great for a boxed lunch and the leftover rice can be used in fried rice, for example.
○ Planning ahead. This will help not only with preparation but also with efficient use of food.
Nutritional information
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