2019-05-01_Healthy_Food_Guide_UK

Thebestwaytoensureaninteresting,variedglutenordairy-freelunchis topackyourown.These

PERSERVING

19kc al 0.8gfibre

0.1gf a t 0.2gprotein

0gsaturates 0gsalt

4gcarbs 7mgcalcium

4gsugars 0.1m gi r o n

Fruitskewers

prep5 minserves 1

glutenfree dairyfree

vegan

2 strawberries

2 pineapplechunks

2 grapes

2 orangesegments

1 Thread2 mediumskewers

withthefruits,thentransfer

toa leakproof,squash-proof

containerinthelunchbox.

Teriyakichicken

sushi

prep 10 mincookabout

20 min+ coolingserves 2

dairyfree

100gsushirice

1tbspteriyakisauce

100gcookedchickenbreast,

sliced

2 norisheets

½mediumcarrot,slicedinto

thin batons

10cmcucumber,deseeded,

slicedintothinbatons

1 Putthericeina rice

cookerorsmallpanand

cookaccordingtothepack

instructions.Spreadthe

riceoutona plateandset

asidetocool.Spoonthe

Edamamepods

fordipping

serves 1 glutenfree

dairyfree vegan

100gedamameinpods

1tspreduced-salttamari(orsoy

sauceif youdon’tneedit to

begluten-free)

1tspgluten-freesweet

chillisauce

1 Bringa largepanofwater

totheboil.Puttheedamame

podsintothepanandcook

forabout1 min.Drain,refresh

PERSERVING

291kcal 3.6gfibre

2.6gfat 20gprotein

0.7gsaturates 0.5gsalt

45gcarbs 37mgcalcium

6.3gsugars 1.2mgiron

The allergy-friendly

teriyakisauceoverthe

chickenslices.

2 Puta norisheetona sushi

matand,usingoiledfingers,

spreadthericeoverthe

majorityofthesheet,leaving

a 2cmgapatthetopand

bottom.Layhalfthechicken

acrossthemiddleoftherice,

thenrepeatwithhalfthe

carrotandcucumber.

3 Moistenthetopand

bottomofthenorisheet

(thiswillhelptosealthe

roll),thenrolluptightly

usingthemat.Cutinto

6–8pieces.Repeatwith

thesecondnorisheetand

remainingingredients,then

transfertothelunchboxes.

inicedwateranddrain

again.Transfertoa sealed

containerinthelunchbox.

2 Mixthetamariorsoy

sauceandchillisauceand

transfertoa smalljaror

leakproofpot.

PERSERVING

61kc a l 2.2gfibre

2 .1gf a t 5gprotein

0.3gsaturates 0.6gsalt

4.3gcarbs 26mgcalcium

2.7gsugars 1mgiron

2

PER SERVING

143kc al 6.2g fibre

10g fat 1.5g protein

2.1g saturates 0g salt

8.3g carbs 31mg calcium

7.3g sugars 0.5mg iron

Edamame

pods for dipping

Baby carrots

with

guacamole

Babycarrots

withguacamole

prep 5 min serves 2

gluten free dairy free

vegan

1 ripe medium avocado

Zest and juice ½ lemon

1 medium tomato,

finely chopped

160g baby carrots

or carrot batons

1 Scoop the

avocado flesh into

a bowl. Add the

lemon zest and

juice and a

little black

pepper, then

mash with a

fork. Add the

tomato, stir to

combine and

transfer to

small airtight

containers.

2 Pack the

carrots in small

containers ready

for dipping.

Free-from lunches

60 HEALTHY FOOD GUIDE MAY 2019

hese easy wins for special diets are quick to assemble to mix and match

y LUNCHBOX