#Whats4Lunch – The Salads 1

Mackerel Salad 1

Mackerel Salad 1

Smoked mackerel salad (total cost 90p)

Ingredients:

Salad ingredients

Salad ingredients

  • ¼ flaked smoked mackerel – 50p
  • 1 fresh medium tomato – 10p
  • 1/2 a whole lettuce gem – 10p (pack of 2 whole gems cost 37p)
  • 10 pieces of Italian mushroom antipasti – 20p
  • 1 leftover roast potato
  • Salt, dry garlic & black pepper

Method:

Separate the leaves from the lettuce and rinse off the earth on them. Cut roughly the leaves in 3 and set aside.

Rise and cut the tomato. Sprinkle it with freshly grinded pepper, salt and garlic Toss to combine and set aside.

Mackerel Salad 2

Mackerel Salad 2

Remove the mushroom needed from the jar.

Flake the portion of mackerel needed for the salad and check that there is not bones left in it. Set aside.

Mackerel Salad 3

Mackerel Salad 3

Since the salad is not being consumed immediately, place all the elements in the lunch box in a way that all of them will still be fresh and crispy at lunch time (4 to 6 hours away). The most fragile of them must be at the top and anything else that can remain wet and unchanged should be at the bottom of the lunch box.

So, layer the mushrooms first at the bottom of the lunch box with one teaspoon of oil from the

Mackerel Salad  layered

Mackerel Salad layered

mushroom jar, followed by the generously seasoned tomato. The mushroom will marinate in the tomato juices and seasoning. Now on top of the tomato, layer the cut potatoes, then the fish and the lettuce.

At lunch time, take your bowl, open it and cover it with a serving plate then turn it over to empty the content of the bowl upside down as if flipping an omelette. What this action will do is allow the juices that were at the bottom of the bowl to filter throughout the salad while acting as a vinaigrette.

These salads are called “salades composees” in France and often serve as a full lunch… nothing else is needed apart

Mackerel Salad 5

Mackerel Salad 5

from a small piece of baguette. If you make enough for lunch it should keep you full until the goûter time around 3.30 – 4pm when you can have an afternoon snack.

Do try to make it and let me know how you got on.

Et voila!

Next up, pulses salad and Chicken salad.

See the sandwich series here, here and here.

#Whats4Lunch – The Sandwiches set 2

Baguette avocado

Baguette avocado

Baguette sandwich – Vegan (total cost 54p)

Ingredients:

Baguette avocado 1

Baguette avocado 1

  • 3-4 Sundried tomato pieces – 10p
  • 3-4 Grilled red & yellow peppers pieces 10p
  • Pre-cooked baguette – 12p (pack of 4 mini baguettes cost 45p)
  • Avocado – 20p (1 whole avocado 80p, only 1/4 used)
  • 2 lettuce gem leaves – 2p (Pack of 2 whole gems cost 37p)

Method:

Pre-cook the baguette following the instructions on the packet. Leave it to cool down before making the sandwich.

Rinse the salad leaves flick out the water, set aside. Remove the sundried tomatoes and grilled peppers pieces from the jar/oil.

Baguette avocado 2

Baguette avocado 2

Peel and cut the avocado.

Now make a cut in to the bread and drizzle the inside with a very small amount of oil from the sundried tomato jar (see the antipastis section here). Then line the base of the bread with the lettuce, then the sundried tomato pieces, then, the avocado. Close the sandwich and then cut in half to allow it to fit easily in the lunch container.

Baguette avocado 3

Baguette avocado 3

Baguette avocado 3

Baguette avocado 4

Baguette avocado 5

Baguette avocado 5

All done.

Enjoy!

Next Up, the chicken sandwich with brown slices.

See the previous sandwich here.

#Whats4Lunch – The Sandwiches set 1

Tuna pockets ready

Tuna pockets ready

If you have missed the radio show on Croydon Radio, listen again here

to see the basics needed for the #Whats4lunch series click here

Tuna pockets with pitta bread (total cost 90p)

Ingredients:

Tuna pockets 1

Tuna pockets 1

  • 130g tuna in sunflower oil – 64p
  • 2 brown Pitta breads – 14p (pack of 6 cost 40p)
  • 4 leaves lettuce gem – 2p (pack of 2 whole gems cost 37p)
  • 1 medium tomato – 10p (pack of 6 tomatoes 69p)

Method:

Cut the two pitta in 2 and place in the toaster for 1 minute… the heat

Tuna pockets 2

Tuna pockets 2

will make the pitta open as it can be difficult to slice them. Leave aside to cool down.

Cut the top and bottom of the tomato. Then slice it in 4 pieces. Wash out the pips and remove the moisture from the tomato by dabbing it with tissue paper. Tomato can be very wet and putting it in this sandwich without removing the moisture will make the pitta very soggy. So, set the tomato aside.

Now rinse the lettuce leaves and flick out the water to keep it dry and cut away the white bottom bit.

Tuna pockets 4

Tuna pockets 4

Open the tuna, drain, pour in a bowl. Add black pepper, garlic and 1 full table spoon of mayonnaise. Combing and spoon in a small jar.

Now, partially put your sandwich together: Open the pitta pocket now cold, place in them the salad leaves, one in each and 1 slice of tomato. Place all of them in the lunch container with the tuna mix kept separately. At lunch time all you will have to do is add the tuna filling. It will take 2 minutes.

Tuna pockets ready

Tuna pockets ready

The next sandwich is a vegan baguette & Avocado one, then brown slices triple decker chicken & mustard sandwich.

Don’t forget to post a comment.

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Smoked Oysters Salad

Salad in mixing bowl

Salad in mixing bowl

Serves 4

Ingredients:

  • Smoked oysters – 1 tin – Sainsbury’s (tinned fish aisle) – £2.00

    Salad ingredients

    Salad ingredients

  • 2 Garlic & Herbs Naan breads – LIDL – 49p
  • Little lettuce gems – LIDL – 69p
  • 3 tomatoes – Market – 15p

 

 Total cost: £3.33 – 0.83 per person

Method:

  • Remove the Naans form the package and place in the oven to heat up. Follow the instructions on the package.
  • Rinse and quarter the tomatoes.
  • Separate the lettuce gems and wash them on by one as they can be very very
    Opened oysters tin

    Opened oysters tin

    sandy. Roughly cut the bigger leaves by hand in 2 or 3. Place them in a colander to release the water.

  • Open the smoked oysters.
  • Now that all is ready, in a big bowl, combine the lettuce, tomato and oysters.
  • The oyster are slightly salty, but you might have to add a very little pinch of salt and pepper to it. Drizzle the oil from the smoked oysters on the salad and also the juice of a half lemon. The lemon is optional. The salad doesn’t really need it.
  • Plate and serve.
Serving suggestion with a slice of Naan bread

Serving suggestion with a slice of Naan bread

Enjoy

Note: There is an even cheaper alternative to this starter. If you didn’t have £4 to spend. You could just use the tomatoes, smoked oysters & a drop or Mayonnaise or squirty salad sauce. Even simpler; pretty squares toasted bread, butter & Oysters. Done.

Alternative option: Tomato, oyster & Mayo

Alternative option: Tomato, oyster & Mayo

Shopping: the tomatoes were bought on Surrey street market where bowl of about 20 medium tomatoes can be found at £1.00.