I wanted to go super simple today so that you can see that it’s easy to make a lunch with plenty of protein (if you eat fish that is).
This lunch has smoked mackerel and some added protein from feta cheese, hummus and toasted seeds. Tasty with lovely texture and some healthy carbs to go with it.
I always use whole lettuces because they keep for longer in the fridge so this has oak leaf and little gem lettuce, with chopped chicory, some sprouting seeds and cress. Mixing it up makes a salad much more interesting and tasty. I then dressed it with French dressing, home made. It’s so easy to make your own dressing and then you know what’s in it. So many of the shop bought ones have cheap oil, sugar and extra salt as well as preservatives which are not always good for us.
Ingredients
- Oak leaf lettuce
- Little Gem lettuce
- Chicory
- Sprouting seeds
- Cress
Dressing
For the dressing – this will make extra but it keeps for ages
- 300ml Olive Oil
- 100 ml apple cider vinegar
- 1tsp dijon mustard
- 1 tsp honey
- Salt and pepper
So this is the base of your salad.
Now I’ve added:
- Chopped beetroot (from a vacuum pack)
- 2 fillets Smoked Mackerel (also from a vacuum pack)
- Several teaspoons hummus – Waitrose Olive oil version
- Feta – crumbled over the beetroot
While I was making the salad, I toasted a few sunflower seeds in a frying pan over a medium heat, I would have liked pumpkin as well but there were none in the cupboard.
Why this works:
- Protein from mackerel, feta, hummus and seeds keeps insulin steady.
- Healthy fats from seeds and dressing help prevent blood sugar spikes.
- Veg first – always eat greens first to slow down the release of sugar into the blood stream.
- Balanced plate that’s delicious, nourishing, and easy to prepare.
Enjoy!
