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  • Hi guys hope you're well, okay we are doing Jam Jar Salads

  • something you can rustle together very very quickly,

  • something portable

  • it could save you a load of money this is the principal that in your working days at

  • work you could be only having delicious healthy food we want to have all the

  • elements of a balanced plate so also we want to get it there you know if you put

  • the dressing at the top it's gonna make everything soggy so there's a kind of order

  • that we can do

  • lovely complex carbohydrates dressing and dairy two or three of your 5 fruit

  • and veg a day

  • yes this is good stuff proteins we've got nuts they're completely nutritionally

  • balanced we have an Italian one, we've got an Indian one here

  • crunchy Papadum at the top always crunchy things the top and wet things

  • like the dressing down at the bottom so it doesn't kinda go soggy, we want that we've

  • got a Moroccan one all of these things that I'm going to talk about are under 600

  • calories so I'm gonna do a British inspired one, glasses beautiful also

  • you've got tupperware and plastic stuff here so first up carbs now you can

  • swap this out for rice whole wheat couscous pasta you name it that seventy

  • five grams of any carb , pearl barley is great because it's very very British it's going

  • to release energy nice and slowly so gonna keep you fuller for longer next

  • up beets there are raw just give them a wash, grate them and get amazing color the whole

  • point of these jam jar salads is that it shouldn't take any more than about three

  • minutes to put together just grab and go so in with our beets at the bottom so it's not

  • going to color anything else

  • underneath it other than the pearl barley we need to do a dressing now extra

  • virgin olive oil

  • don't forget it's a hundred and twenty calories per tablespoon ok now I know

  • you're hearing that from me who loves extra virgin olive oil but then we gonna go

  • zero fat organic yogurt 2 tablespoons as it's zero fat it's kind of giving you

  • the ability to use the extra virgin olive oil

  • and a quality one at that we want it to be purely beautiful and balanced and

  • healthy we want a pinch of salt and pepper a nice heaped teaspoon of grated

  • horseradish from the jar a little squeeze of lemon juice just to give it a

  • nice little zing it's really really good we could put a few more beats in

  • there, spinach watercress very very British then we can go in with our protein

  • this is topside of beef really lean, about 70 80 grams is perfect little bit more spinach

  • and watercress really pack that in the lovely red apple that will go brown and a way

  • to fix it is just a little squeeze of lemon juice and give it a little toss

  • around you can see even that little bit of beetroot look at how that's changed the colour

  • straightaway pop it in push it down there we go

  • walnuts are actually one of the kings of the nut world

  • four is all you need good for heart health sprinkle that on top

  • ok lovely people so we have done my expression of a British jam jar salad

  • we got fruit we got veg we got nuts let's make work lunches count let's get office envy up what is

  • your best combination cause I know you guys have got amazing ideas make sure we

  • follow that mantra of balance so complex carbs proteins fruit veg dairy

  • getting in there mixing it up you know different flavours and herbs and sort of influences

  • from other countries come on guys let's get the conversation going put your

  • favourite combo in the comments box below

  • I'll be watching them if you want more inspiration for meals on the go then my

  • wife, yes Jools Oliver, click over there on the box

  • she's done some breakfasts on the go because she's really busy in the morning

  • kids all over the place and sometimes she needs brekkie that's healthy

  • on-the-go so feel free to click over there until next time, Bye!

  • this recipe is from my book Everyday Super Food

  • loads of recipes to help you live happier and healthier

  • click the link below to find out more

Hi guys hope you're well, okay we are doing Jam Jar Salads

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B2 UK JamieOliver jar jam dressing veg olive oil

Healthy Jam Jar Salads | Jamie Oliver

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    Jamie 榕 posted on 2016/11/06
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