Lunch Box Recipes - NutritionU

Potato and Pastrami Salad with Dill and Mustard

This salad can be made the night before and assembled in the morning. The combination of pastrami, potato and dill and a little mustard is wonderful and very sustaining. The salad ingredients and herbs should all feel very soothing.

Serves 4

Ingredients

·        800g new potatoes, rinsed

·        2 large free range eggs

·        1 tbsp wholegrain mustard

·        1 tbsp plain, low fat yogurt

·        1 tbsp mayonnaise

·        salt and pepper to taste

·        1 tbsp chives, finely chopped

·        150g thinly sliced pastrami or ham

·        8 small pickled gherkins (optional)

·        2 tbsp dill leaves, finely chopped

Method

Boil the potatoes in a pan. They will need between 10 - 15 minutes to cook depending on their size. Place the eggs in the same cooking water and boil for 8 minutes. When the potatoes are cooked remove from the heat and rinse both the potatoes and eggs in cold water and then drain. Cut the potatoes onto quarters when they are cool enough to handle. Peel the eggs, roughly chop and set on one side.

Mix the mustard with the yogurt and mayonnaise and season to taste. Place the potatoes in a bowl and mix with the yogurt, mustard and mayonnaise. Slice the pickled gherkin, if using.  Add the chopped chives, pastrami, pickled gherkins (if using) and dill. Sprinkle with chopped egg. Pack up one quarter of this salad in an insulated lunchbox to keep cool until lunchtime.

Tip

 

One tablespoon (20g) of sliced gherkins is low in fermentable carbohydrates and will be tolerated by most people.

 

Per portion (290g)

 

Per 100g

Calories

268kcal

90kcal

Fat

 9.6g

3.3g

Protein

13.3g

4.5g

Carbohydrate

 34.1g

11.5g

Sugars

 4.4g

1.5g

Fibre

3.4g

1.1g

Sodium

 701mg

236mg

FODMAPs

None

 

 

Rice Salad with Roasted Courgette, Pine Nuts and Mint

Risotto rice makes a really good substitute for small pasta shapes such as orzo which work well in salads like the one below. Feta cheese is low in lactose and should be tolerated by most individuals with a sensitive gut. 

Serves 4

Ingredients

·        4 medium sized courgettes, cut into 5cm lengths

·        2 tbsp olive oil

·        200g risotto rice

·        500ml water

·        40g pine nuts

·        freshly squeezed juice of a large lemon

·        salt and black pepper to taste

·        100g feta crumbled

·        1 tbsp of chopped mint

Method

Preheat the oven to 200°C/ Gas mark 6. Toss the courgettes in the olive oil and place on a baking tray at the top of the preheated oven. Bake the courgettes for 15 - 20 minutes until they are soft and beginning to brown. Place the rice in a saucepan and add the stock. Bring to a simmer and cook for 12 minutes until soft. Allow to cool. Toast the pine nuts in a dry frying pan until golden.

 

When the courgettes are cooked and golden remove from the oven and add to the pine nuts and rice. Squeeze the lemon juice over and season with salt and pepper. Add the crumbled feta and fresh mint and mix well. Keep in the fridge until required. Pack up one quarter of this salad in an insulated lunchbox to keep cool until lunchtime.

 

 

Per portion (191g)

 

Per 100g

Calories

328kcal

174kcal

Fat

 13.7g

7.3g

Protein

9.9g

5.3g

Carbohydrate

 39.7g

21g

Sugars

 2.2g

1.2g

Fibre

1.2g

0.6g

Sodium

 363mg

192mg

FODMAPs

Shop bought vegetable stock generally contains onion extract or dried onion and may also contain garlic, both of which are FODMAPs

 

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