<div class="wp-block-yoast-seo-table-of-contents yoast-table-of-contents"><h2>Inhaltsverzeichnis</h2><ul><li><a href="#title_1" data-level="2">Frische Kokos-Erbsensuppe</a></li><li><a href="#title_2" data-level="2">Gedünstete Koriandermöhren mit Feldsalat</a></li><li><a href="#title_3" data-level="2">​Unsere Buchempfehlung</a></li><li><a href="#title_4" data-level="2">Salat to go &#8211; super praktisch und richtig gesund!</a></li><li><a href="#title_5" data-level="2">Noch mehr leckere Rezepte:</a></li></ul></div><p class="p">Vergesst Mensa, Kantine oder Schnellimbiss. Ab heute bringt ihr euer Essen einfach mit: all eure Lieblingszutaten wandern jetzt direkt ins Glas. Das sieht nicht nur wahnsinnig toll aus, sondern bringt auch noch ordentlich Abwechslung in euren Speiseplan. Egal, ob in der Uni, im Büro oder am Badesee. Diese Lunchideen sind im Handumdrehen zubereitet, richtig gesund und unglaublich lecker. Goodbye abgepackter Fertigsalat, tschüss trockenes Brötchen, auf Wiedersehen fettiges Fast Food.</p><p class="p"><strong>​Wir haben für euch die besten Rezepte im Glas zusammengestellt:</strong></p><p class="p">Für den Snack im Glas eignen sich Salate, Smoothies, Overnight Oats, Granola, Chia-Pudding, Currys, Pasta und Suppen. Sie lassen sich fix am Vorabend vorbereiten und ganz einfach im Glas mitnehmen. Ob süß oder salzig, mit Gemüse oder Obst, mit Fleisch oder vegetarisch – eurer kulinarischen Phantasie sind keine Grenzen gesetzt.</p><p class="p">Das Wichtigste beim frischen Genuss am Mittag ist vor allem die Reihenfolge beim Schichten. Damit die Füllung im Glas bis zum Lunch knackig bleibt, kommt ganz unten immer das Dressing oder die Soße. Darauf folgen unempfindliche Zutaten, wie Gurkenscheiben, Süßkartoffeln oder Karottenraspeln. Dann kommen weiches Gemüse oder Obst. Als nächstes frische Blattsalate und Kräuter hinzugeben. Getoppt wird alles mit Käse, Nüsse, Sprossen oder Samen. Zum Genießen wird das Glas einfach umgedreht und auf einen Teller gegeben. So läuft das Dressing ganz leicht über eure leckere Speise.</p><p class="p">Für welche Pausen-Variante ihr euch auch entscheidet. Ab sofort ist euer Glas immer randvoll gefüllt mit gesunden Zutaten. Schicht für Schicht zu eurer Auszeit. Immer und überall.<br>​</p>			<style> 
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<;p class=";foo-gallery-image-title";>;Linsen-Fusilli mit Mangold und Ziegenk&;#xE4;se<;/p>; 
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<;p class=";foo-gallery-image-title";>;Linsen-Fusilli mit Mangold und Ziegenk&;#xE4;se<;/p>; 
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<p class="foo-gallery-image-title">Linsen-Fusilli mit Mangold und Ziegenk&#xE4;se</p> 
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<;p class=";foo-gallery-image-title";>;Limetten-Chia-Pudding<;/p>; 
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<;p class=";foo-gallery-image-title";>;Limetten-Chia-Pudding<;/p>; 
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" data-type="image"><span class="fg-image-wrap"><img src="https://dev.gofeminin.de/wp-content/uploads/sites/2/2023/04/936192.jpg?w=341" alt="Limetten-Chia-Pudding" title="Limetten-Chia-Pudding" class="bf-img skip-lazy fg-image" height="400" width="400" loading="eager"></span><span class="fg-image-overlay"></span></a><figcaption class="fg-caption"><div class="fg-caption-inner"><div class="fg-caption-desc"><p class="foo-gallery-image-credit">© Instagram/ bestofvegan</p> 
<p class="foo-gallery-image-title">Limetten-Chia-Pudding</p> 
<p class="foo-gallery-image-description"></p> 
</div></div></figcaption></figure><div class="fg-loader"></div></div><div class="fg-item fg-type-image fg-loaded"><figure class="fg-item-inner"><a data-caption-title=" " data-caption-desc="<;p class=";foo-gallery-image-credit";>;© Luisa Zeltner<;/p>; 
<;p class=";foo-gallery-image-title";>;Pause im Glas<;/p>; 
<;p class=";foo-gallery-image-description";>;<;/p>; 
" data-id="5232203" class="foogallery-thumb fg-thumb" data-lightbox-description="<;p class=";foo-gallery-image-credit";>;© Luisa Zeltner<;/p>; 
<;p class=";foo-gallery-image-title";>;Pause im Glas<;/p>; 
<;p class=";foo-gallery-image-description";>;<;/p>; 
" data-type="image"><span class="fg-image-wrap"><img src="https://dev.gofeminin.de/wp-content/uploads/sites/2/2023/04/936979.jpg?w=400" alt="Pause im Glas" title="Pause im Glas" class="bf-img skip-lazy fg-image" height="400" width="400" loading="eager"></span><span class="fg-image-overlay"></span></a><figcaption class="fg-caption"><div class="fg-caption-inner"><div class="fg-caption-desc"><p class="foo-gallery-image-credit">© Luisa Zeltner</p> 
<p class="foo-gallery-image-title">Pause im Glas</p> 
<p class="foo-gallery-image-description"></p> 
</div></div></figcaption></figure><div class="fg-loader"></div></div><div class="fg-item fg-type-image fg-loaded"><figure class="fg-item-inner"><a data-caption-title=" " data-caption-desc="<;p class=";foo-gallery-image-credit";>;© Instagram/ conscious_cooking<;/p>; 
<;p class=";foo-gallery-image-title";>;Spargel-Salat<;/p>; 
<;p class=";foo-gallery-image-description";>;<;/p>; 
" data-id="5232204" class="foogallery-thumb fg-thumb" data-lightbox-description="<;p class=";foo-gallery-image-credit";>;© Instagram/ conscious_cooking<;/p>; 
<;p class=";foo-gallery-image-title";>;Spargel-Salat<;/p>; 
<;p class=";foo-gallery-image-description";>;<;/p>; 
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<;p class=";foo-gallery-image-title";>;Penne mit K&;#xFC;rbiskernpesto<;/p>; 
<;p class=";foo-gallery-image-description";>;<;/p>; 
" data-id="5232205" class="foogallery-thumb fg-thumb" data-lightbox-description="<;p class=";foo-gallery-image-credit";>;© Lisa Nieschlag<;/p>; 
<;p class=";foo-gallery-image-title";>;Penne mit K&;#xFC;rbiskernpesto<;/p>; 
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<p class="foo-gallery-image-title">Penne mit K&#xFC;rbiskernpesto</p> 
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<;p class=";foo-gallery-image-title";>;Regenbogen-Sushi<;/p>; 
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<;p class=";foo-gallery-image-title";>;Regenbogen-Sushi<;/p>; 
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" data-id="5232207" class="foogallery-thumb fg-thumb" data-lightbox-description="<;p class=";foo-gallery-image-credit";>;© Lisa Nieschlag<;/p>; 
<;p class=";foo-gallery-image-title";>;Knusper-Mohn-M&;#xFC;sli<;/p>; 
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<p class="foo-gallery-image-title">Knusper-Mohn-M&#xFC;sli</p> 
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</div></div></figcaption></figure><div class="fg-loader"></div></div><div class="fg-item fg-type-image fg-loaded"><figure class="fg-item-inner"><a data-caption-title=" " data-caption-desc="<;p class=";foo-gallery-image-credit";>;© Instagram/ transitionhealth<;/p>; 
<;p class=";foo-gallery-image-title";>;Bunter Salat-Mix<;/p>; 
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<;p class=";foo-gallery-image-title";>;Bunter Salat-Mix<;/p>; 
<;p class=";foo-gallery-image-description";>;<;/p>; 
" data-type="image"><span class="fg-image-wrap"><img src="https://dev.gofeminin.de/wp-content/uploads/sites/2/2023/04/935889.jpg?w=394" alt="Bunter Salat-Mix" title="Bunter Salat-Mix" class="bf-img skip-lazy fg-image" height="400" width="400" loading="eager"></span><span class="fg-image-overlay"></span></a><figcaption class="fg-caption"><div class="fg-caption-inner"><div class="fg-caption-desc"><p class="foo-gallery-image-credit">© Instagram/ transitionhealth</p> 
<p class="foo-gallery-image-title">Bunter Salat-Mix</p> 
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<;p class=";foo-gallery-image-title";>;Superfood Chia-Pudding<;/p>; 
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" data-id="5232209" class="foogallery-thumb fg-thumb" data-lightbox-description="<;p class=";foo-gallery-image-credit";>;© Pinterest / theawesomegreen.com<;/p>; 
<;p class=";foo-gallery-image-title";>;Superfood Chia-Pudding<;/p>; 
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<;p class=";foo-gallery-image-title";>;Glasnudelsalat mit Mango<;/p>; 
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" data-type="image"><span class="fg-image-wrap"><img src="https://dev.gofeminin.de/wp-content/uploads/sites/2/2023/04/935899.jpg?w=266" alt="Glasnudelsalat mit Mango" title="Glasnudelsalat mit Mango" class="bf-img skip-lazy fg-image" height="400" width="400" loading="eager"></span><span class="fg-image-overlay"></span></a><figcaption class="fg-caption"><div class="fg-caption-inner"><div class="fg-caption-desc"><p class="foo-gallery-image-credit">© Luisa Zeltner</p> 
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{"type":"image","src":"https://dev.gofeminin.de/wp-content/uploads/sites/2/2023/04/935910.jpg?w=270","width":400,"height":400,"alt":"M&#xF6;hren-Erbsen-Salat","id":5232217,"description":"<p class=\"foo-gallery-image-credit\">© Luisa Zeltner</p>\r\n<p class=\"foo-gallery-image-title\">M&#xF6;hren-Erbsen-Salat</p>\r\n<p class=\"foo-gallery-image-description\"></p>\r\n","attr":{"anchor":{"data-caption-title":" ","data-caption-desc":"<p class=\"foo-gallery-image-credit\">© Luisa Zeltner</p>\r\n<p class=\"foo-gallery-image-title\">M&#xF6;hren-Erbsen-Salat</p>\r\n<p class=\"foo-gallery-image-description\"></p>\r\n","data-id":5232217,"class":"foogallery-thumb fg-thumb","data-lightbox-title":"","data-lightbox-description":"<p class=\"foo-gallery-image-credit\">© Luisa Zeltner</p>\r\n<p class=\"foo-gallery-image-title\">M&#xF6;hren-Erbsen-Salat</p>\r\n<p class=\"foo-gallery-image-description\"></p>\r\n"}}}, {"type":"image","src":"https://dev.gofeminin.de/wp-content/uploads/sites/2/2023/04/936194.jpg?w=400","width":400,"height":400,"alt":"Tortilla-Salat","id":5232218,"description":"<p class=\"foo-gallery-image-credit\">© Instagram/ bestofvegan</p>\r\n<p class=\"foo-gallery-image-title\">Tortilla-Salat</p>\r\n<p class=\"foo-gallery-image-description\"></p>\r\n","attr":{"anchor":{"data-caption-title":" ","data-caption-desc":"<p class=\"foo-gallery-image-credit\">© Instagram/ bestofvegan</p>\r\n<p class=\"foo-gallery-image-title\">Tortilla-Salat</p>\r\n<p class=\"foo-gallery-image-description\"></p>\r\n","data-id":5232218,"class":"foogallery-thumb fg-thumb","data-lightbox-title":"","data-lightbox-description":"<p class=\"foo-gallery-image-credit\">© Instagram/ bestofvegan</p>\r\n<p class=\"foo-gallery-image-title\">Tortilla-Salat</p>\r\n<p class=\"foo-gallery-image-description\"></p>\r\n"}}} ];</script><h2 id="title_1" class="title wp-block-heading">Frische Kokos-Erbsensuppe</h2><p class="p"><b>Ihr braucht (für 2 Portionen):</b></p><ul><li>2 Frühlingszwiebeln</li><li>2 EL Olivenöl</li><li>400 g Erbsen, tiefgekühlt</li><li>450 ml Gemüsebrühe</li><li>1 Bund Zitronenmelisse</li><li>150 g Kokosmilch</li><li>2 EL Limettensaft</li><li>​Salz</li><li>​Frisch gemahlener schwarzer Pfeffer</li></ul><p class="p"><strong>Und so geht&#8217;s:</strong><br>Die Frühlingszwiebeln putzen und in feine Ringe schneiden. Das Öl in einer Pfanne erhitzen und die Frühlingszwiebeln darin kurz andünsten. Die Erbsen zugeben und kurz mitdünsten. Mit der Gemüsebrühe ablöschen und bei mittlerer Hitze ca. fünf Minuten köcheln lassen. Mit dem Stabmixer alles sehr fein pürieren. Zitronenmelisse abbrausen, trocken schütteln und die Blättchen grob hacken. Den Topf vom Herd nehmen. Zitronenmelisse, Kokosmilch und Limettensaft zufügen und erneut pürieren. Alles mit Salz und Pfeffer abschmecken. Die Suppe auf zwei Schraubgläser verteilen oder in ein großes Glas füllen. Gut verschließen, kühl stellen und den Inhalt innerhalb von drei Tagen aufbrauchen. Vor dem Verzehr in einem Topf erwärmen, nicht kochen.</p><p class="p">​<strong>Tipp:</strong> Anstelle von Zitronenmelisse passt auch frische Minze.</p><figure class="wp-block-image size-large"><img class="wp-image-5005223" src="https://dev.gofeminin.de/wp-content/uploads/sites/2/2022/12/935904_w399.jpg" title="Kokos-Erbsen-Suppe" alt="Kokos-Erbsen-Suppe" /><figcaption><span class="image-credit"><span class="credit-label-wrapper">Credit:</span> Hölker Verlag, Fotografin: Lisa Nieschlag, Autorin: Luisa Zeltner</span></figcaption></figure><h2 id="title_2" class="title wp-block-heading">Gedünstete Koriandermöhren mit Feldsalat</h2><p class="p"><strong>Ihr braucht (für 1 Portion):</strong><br><em>Für das Dressing</em></p><ul><li>2 EL Zitronensaft</li><li>3 EL Olivenöl</li><li>1 EL Honig</li><li>Salz</li><li>Frisch gemahlener schwarzer Pfeffer</li></ul><p class="p">​​<em>Für den Salat</em></p><ul>	<li>1 – 2 Möhren</li>	<li>1 EL Olivenöl</li>	<li>½ TL ganze Koriandersamen (<a href="https://amzn.to/2HGtNel" target="_blank">gibt&#8217;s hier bei Amazon</a>)</li>	<li>½ TL gemahlene Bourbon-Vanille</li>	<li>1 TL Honig</li>	<li>1 Handvoll Feldsalat</li>	<li>100 g Feta</li>	<li>Salz</li>	<li>​Frisch gemahlener schwarzer Pfeffer<br>	 </li></ul><strong>​Und so geht&#8217;s:​</strong><br>Für das Dressing Zitronensaft, Öl und Honig in einem Schraubglas à 950 ml verrühren. Mit Salz und Pfeffer würzen. Die Möhren schälen und mit dem Sparschäler in dünne, lange Streifen schneiden. In einer großen Pfanne das Öl erhitzen und die Koriandersamen ca. eine Minute darin rösten, dann Möhren und Vanille zugeben. Mit Honig beträufeln und alles drei bis fünf Minuten anbraten. In eine Schüssel geben und abkühlen lassen. Mit Salz und Pfeffer würzen. Den Feldsalat gut waschen und gründlich trockenschleudern. Den Feta in grobe Würfel schneiden. Zuerst die Möhren zu dem Dressing ins Glas geben. Dann den Feta darauf verteilen. Zuletzt den Feldsalat einschichten. Das Schraubglas gut verschließen und bis zum Verzehr kühl stellen.<br>​<p class="p"><strong>Tipp: </strong>Da Feldsalat sehr schnell zusammenfällt, bietet es sich an, zuerst den Feta und dann das Grün einzuschichten.<br>​</p><figure class="wp-block-image size-large"><img class="wp-image-5005224" src="https://dev.gofeminin.de/wp-content/uploads/sites/2/2022/12/936975_w668.jpg" title="Gedünstete Koriandermöhren mit Feldsalat" alt="Gedünstete Koriandermöhren mit Feldsalat" /><figcaption><span class="image-credit"><span class="credit-label-wrapper">Credit:</span> Luisa Zeltner</span></figcaption></figure><h2 id="title_3" class="title wp-block-heading">​Unsere Buchempfehlung</h2><p class="p">Ihr wollt noch mehr leckere Rezepte aus dem Glas? Im Buch &#8222;Pause im Glas&#8220; von Luisa Zeltner gibt&#8217;s ganz viel Leckeres zum Nachkochen. <a href="https://amzn.to/2XgkQ0J" target="_blank">Hier gibt&#8217;s das Buch bei Amazon zu kaufen.</a></p><a href="https://amzn.to/2XgkQ0J" target="_blank"><figure class="wp-block-image size-large"><img class="wp-image-5005225" src="https://dev.gofeminin.de/wp-content/uploads/sites/2/2022/12/935921_w650.jpg" title="Pause im Glas" alt="Pause im Glas" /><figcaption><span class="image-credit"><span class="credit-label-wrapper">Credit:</span> Hölker Verlag, Fotografin: Lisa Nieschlag, Autorin: Luisa Zeltner</span></figcaption></figure></a><h2 id="title_4" class="title wp-block-heading">Salat to go &#8211; super praktisch und richtig gesund!</h2><div id="blocks-shortcode-input-0" class="wp-block-kaltura-video block-editor-plain-text blocks-shortcode__textarea">[kaltura-widget uiconfid="23465317" entryid="0_wc9ony80" width="100%" height="56.25%" responsive="true" hoveringControls="true" isplaylist="" caption=" " /]</div><h2 id="title_5" class="title wp-block-heading">Noch mehr leckere Rezepte:</h2><p class="p">Kuchen im Glas backen: So gelingen euch die Minikuchen to go<br><br><a href="/abnehmen/gesundes-essen-unterwegs-s1792966.html">Gesundes Essen für unterwegs: Mit diesen Tricks sparst du Kalorien</a><br><br><a href="/kochen-backen/cold-brew-kaffee-selber-machen-einfache-anleitung-s4001071.html">Cold Brew Kaffee selber machen: Einfache Anleitung</a></p>
Wow! Snackideen im Glas: Die leckersten Rezepte für unterwegs
Diese Lunch-Revolution macht fit, satt und glücklich.