Jam Jar salad 3 ways

RECIPES FOR HAPPY TUMMIES

Planning is key when you are on the low FODMAP diet and you will need to prepare meals such as a packed lunch at some point as it’s hard to find healthy, tummy-friendly alternatives at convenience stores. These jam jar salads are ideal on-the-go meals full of colour, nutrition and flavour. Don’t you think they look great too? You can prepare them in in batches cut as a few of one type or all three. They keep well in the fridge for a few days making it easier for you to be well prepared for a week ahead.

Pasta Salad

Ingredients

Bottom layer (dressing): 1 tbsp olive oil, 1 tsp white wine vinegar, ½ tsp mustard, juice of ½ a lemon, salt & pepper
Second layer: cooked gluten free pasta
Third layer: ¼ cup (50g) red cabbage, shredded
Fourth layer: 1 carrot, shredded
Fifth layer: 4 cherry tomatoes, sliced in half or quarters
Sixth layer: 5cm piece of cucumber, chopped
Seventh layer: 1 spring onion (green part only) finely sliced
Eight layer: 1 small handful walnuts
Top layer: 1 handful rocket leaves

Instructions
1. Mix the ingredients for the dressing together and pour it into the jar/container.

2. Cook the pasta in salted water according to package instructions. Drain and rinse with cold water. Spoon the pasta into the jar.

3. Shred the red cabbage and place on top of the pasta.

4. Shred one carrot and add to the jar.

5. Add the chopped tomatoes followed by the chopped cucumber, spring onion (green part), and walnuts.

6. Finish off by adding the rocket leaves.

7. Seal the jar and store in the fridge.

Roasted Pumpkin and Feta Salad

Ingredients

Bottom layer (dressing): 1 tbsp olive oil, 1 tsp white wine vinegar, ½tsp mustard, juice of ½ a lemon, salt & pepper
Second layer: ½cup (90g) cooked quinoa or ¼ cup (45g) uncooked quinoa
Third layer: ¼ cup (50g) pumpkin, roasted
Fourth layer: ¼cup (50g) feta cheese, crumbled
Fifth layer: 1 handful mixed seeds
Sixth layer: 1 handful grapes
Top layer: 1 handful kale

Instructions
1. Preheat the oven to 200C° (400F°).

2. Mix the ingredients for the dressing together and pour it into the jar.

3. If you have some quinoa left from previous lunches add about ½cup to the jar.

4. If you need to make fresh quinoa, bring 1 cup (200ml) of water to boil in a saucepan. Rinse the quinoa and add to the boiling water. Let it simmer for 15-20 minutes. Add more water if needed. Rinse the quinoa in cold water and let it drain well. Add it to the jar.

5. Peel and cut the pumpkin into small chunks and place on a baking tray. Drizzle over some olive oil and season with salt and pepper. Place in oven to roast for about 15-20 minutes. Remove the vegetables from the oven once roasted and let them cool and add to the jar.

6. Add the crumbled feta cheese followed by the seeds.

7. Cut the grapes in half and add them to the jar.

8. Shred and blanch the kale for a few seconds in hot water. Drain and add to the jar.

9. Seal the jar and store in the fridge.

Smoked Salmon and Egg Salad

Ingredients

Bottom layer (dressing): 1 tbsp lactose free plain yoghurt, 1 tsp mayonnaise, juice of ½lemon, salt and pepper
Second layer: ½ cup (90g) cooked quinoa or 1/4cup (45g) uncooked quinoa
Third layer: 1 boiled egg cut in quarters
Fourth layer: 100g smoked salmon
Fifth layer: 5 cm piece of a cucumber, chopped
Sixth layer: ¼ cup (50g) feta cheese, crumbled
Seventh layer: small handful walnuts
Eight layer: a little bit freshly chopped dill and chives
Top layer: lettuce

Instructions
1. Mix the ingredients for the dressing together and pour it into the jar.

2. If you have some quinoa left from previous lunches add ½cup to the jar. If you need to make fresh quinoa, bring 1 cup (200ml) of water to boil in a saucepan. Rinse the quinoa and add to the boiling water. Let it simmer for 15-20 minutes. Add more water if needed. Rinse the quinoa in cold water and let it drain well. Add to the jar.

3. In another saucepan bring 2 cups (500 ml) of water to boil. Add the egg and simmer under low heat for about 6-8 minutes. Remove from the stove and drain off the hot water. Cover the egg with cold water and let it sit for a couple of minutes. Peel the egg under cold running water and cut into quarters. Add to the jar.

4. Add the smoked salmon followed by the chopped cucumber, crumbled feta and walnuts.

5. Finish off by adding dill, chives and lettuce.

6. Seal the jar and store in the fridge.