September 7, 2018, 9:09 am | Read time: 2 minutes
For those looking to save calories, additives, and money at lunch, FITfuttern presents a healthy, protein-rich office salad you can make yourself. Keeps you full longer AND tastes great!
It’s undisputed that homemade food tastes best. There are several other reasons to bring your lunch to work. Health-conscious individuals can avoid unnecessary preservatives and flavorings and add the macronutrients important for a good body feeling—or achieving their body goals. Especially when the weather permits, it’s preferable to enjoy your meal outdoors rather than at the corner snack bar, which no longer surprises you with its flavors.
Office Salad with Buckwheat and Skyr
For mental and/or physical performance at work, we need a certain amount of energy. Our FITfuttern office salad is just right for that. Its base is fresh buckwheat, an optimal carbohydrate source that gently raises blood sugar levels due to its low glycemic index. This means hunger takes longer to return. Add Skyr—the protein bomb of the moment, which is also filling, nourishes our (muscle) cells, and helps us concentrate. Thanks to baby spinach and cherry tomatoes, it’s vitamin-rich and deliciously refreshing. And when the tasty dressing is added…
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Recipe for One Jar (One Serving)
• 4 tbsp cooked buckwheat
• 2 handfuls of baby spinach
• 100g Skyr
• 2 scallions
• Parsley
• Mint
• 5 cherry tomatoes
• 1/2 avocado
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• 1 tbsp olive oil
• Juice of 1/2 lemon
• 1/2 tsp cayenne pepper
• Salt, pepper
• 1 tsp mustard
• 1 tsp apricot jam
Here’s How:
Cook the buckwheat according to package instructions and let it cool. Clean the baby spinach, slice the scallions into rings, and chop the herbs. Halve the cherry tomatoes and cut the avocado into similarly sized pieces. Put the dressing ingredients in a jar and mix thoroughly.
Also interesting: Avocado—the superfruit for every day
Place the buckwheat at the bottom of the mason jar. Layer the ingredients on top: first the dressed spinach, then the Skyr, scallions, and chopped herbs. Drizzle a little dressing in between each layer. Finish with the avocado and tomatoes, and pour the remaining dressing on top.
Nutritional information per serving: 400 calories—half as much as the canteen classic currywurst with fries!—plus 38g carbohydrates, 17g protein, and 22g fat. The office salad is pleasantly filling without being heavy, making you feel more energized for the rest of the workday after lunch.