Meal prepping:you can make these ingredients on the weekend

For those who want to eat quickly but healthy during the week, there is a solution:prep your food at the weekend. With these ingredients you have a healthy basis for the whole week.

1. Homemade hummus

Hummus is a no-brainer. Very simple to make yourself, because it consists of nothing more than mashed chickpeas, tahini, olive oil and garlic. In addition, homemade hummus contains far fewer calories than ready-made packaged ones. Not only delicious as a dip for a quick snack when you get home (for example with raw vegetables), but also for example on your bread or in minced meat. View the recipe to make your own hummus here.

You can do this with hummus

• On sandwiches as a substitute for mayonnaise. Also delicious on a rice cake or cracker.
• With lentils and oven vegetables as a hearty lunch.
• In a wrap with avocado, lettuce, lemon juice and optionally. some grilled chicken.
• Mix a spoonful of hummus with the minced meat to make Lebanese meatballs with coriander.

2. Roasted vegetables

You can't have enough of these in your fridge. If you like a certain vegetable, try making the roasted version. For example pieces of pumpkin with cauliflower florets. Or how about cauliflower with chickpeas (delicious with ras al hanout) or sweet potato with broccoli? The possibilities are endless.

Cut the vegetables into pieces or divide them into florets, place them on an oven tray, sprinkle with some olive oil and salt and bake them in the oven at 180 degrees until the vegetables are tender.

• Combinations with roasted vegetables
• In a quick curry.
• As a filling for frittata or savory muffins.
• To invest in a panini.
• As a basis for a pasta sauce.

3. Granola

If you haven't already, give it a try:make your own granola. It's not difficult:Place a mix of the following ingredients on a baking tray:oatmeal flakes, mixed nuts, pumpkin seeds and sunflower seeds. Sprinkle some cinnamon powder on top and drizzle with a little olive oil and maple syrup or honey. Bake at 180 degrees for 25 to 30 minutes. Shelf life:a few weeks in a tightly closed jar.

Also delicious: granola bars.

4. Dried tomatoes

Easy to make and so delicious. Also handy if you have tomatoes left that need to be used. Cut them in half crosswise, line a baking tray with baking paper, place the tomatoes cut-side up on the tray, sprinkle with salt, olive oil and, if you have it, some fresh thyme. Place in the oven at 160 degrees for about 2 to 3 hours, until the tomatoes have dried but are still juicy when you press them (depending on the size of the tomato)

Combinations with dried tomatoes

In salads, as a base for pasta sauce, finely chopped by the hummus. You can go in many directions with dried tomatoes.

This article previously appeared in the February 2018 issue | Image:Shutterstock