- hummous ('friendly' versions available from Tescos, Sainsburys, Marks & Spencers and the Co-op - go for the plain, 'full-fat' option, 'diet' or flavoured versions are usually packed full of hidden nasties), spread on oat cakes (plain), or use as a dip for (plain, salted) tortilla chips, crudities, or - a recent discovery of mine - wholewheat chapattis (instead of the more traditional pitta bread). Make your own, or try Patak's version (sweetened with fruit juice, but I figure it must be a tiny, tiny amount), available from Sainsburys. Hummous has fabulous candida-fighting properties!
- salads (see my previous post on barbecue food, for a few ideas) - try adding tinned tuna, prawns or grilled seasoned chicken) for protein.
- eggs - boiled, scrambled or omelette-d.
- home-made soup (see recipe for my version of Onion Soup below).
- jacket potatoes with goats cheese (Sainsburys do a nice organic soft goats cheese without rind, or you could try grating a hard goats cheese), cottage cheese, or seasoned tuna mixed with yoghurt.
This does take a bit of effort, but makes a smallish saucepan full, enough for two servings.
1 large onion
1 clove of garlic
olive oil spread
olive or sunflower oil
yeast-free stock cube (the only one I've come across so far is made by 'Kallo' - yellow box - and is suitable for vegans: available from 'Holland and Barrett' and other health food stores).
dried or fresh herbs (finely chopped)
salt & pepper
Finely slice the garlic clove and onion (in rings) and saute over a gentle heat for about 20-30 mins in a combination of the olive/sunflower oil and olive oil spread until soft and caramelised (this will add flavour and colour to the soup). Add the stock cube, a pinch of the herbs, pepper (the stock cube is already fairly salty) and about a pint of boiling water. Simmer for another 20 to 30 mins before serving. If the soup is too pale, you can add a splash of soy sauce or a teaspoon of miso paste (if you're allowed them) for colour.
More lunch ideas to follow...