Ash Wednesday marks the end of the carnival season and the beginning of Lent. Fish is traditionally on the menu on this day – especially matjes, which is prized for its mild saltiness and healthy omega-3 fatty acids. But what should you do if you want to avoid lactose and eat low in fructose ? No problem! Our matie salad is completely lactose-free and also low in fructose, so that people with intolerances can also enjoy it.
Why matjes on Ash Wednesday?
After the lavish carnival celebrations, fish is considered a comforting and easily digestible dish on Ash Wednesday. Matjes in particular is a popular choice, as it is not only delicious but also rich in valuable nutrients such as omega-3 fatty acids and protein. Our recipe brings a fresh, light version of this classic dish to your plate – without any lactose and with carefully selected ingredients for a low-fructose diet.
Recipe for Ash Wednesday: Lactose-free & low-fructose matie salad
Ingredients (for 2 portions)
- 300 g matjes fillets (preferably smoked, without additives)
- 1 cucumber
- 2 spring onions (only the green part)
- 100 g coconut yogurt (unsweetened)
- 1 teaspoon medium hot mustard
- 1 tbsp apple cider vinegar
- 1 tbsp rapeseed oil
- ½ tsp dill, fresh or dried
- Salt and pepper to taste
- 2 boiled eggs (optional)
- 2 boiled potatoes as a side dish
Preparation
- Cut the matjes fillets into bite-sized pieces.
- Peel the cucumber, remove the seeds and cut into small cubes.
- Finely chop the green part of the spring onions.
- In a bowl, mix the yogurt with the mustard, apple cider vinegar, rapeseed oil, dill, salt and pepper.
- Add the matjes pieces, diced cucumber and spring onions to the sauce and mix well.
- Leave the matie salad to stand in the fridge for at least 30 minutes.
- Garnish with a boiled egg and serve with a boiled potato.
Enjoy healthy – without sacrifice
This recipe proves that a low-fructose and lactose-free diet doesn’t have to be boring. The matie salad is a perfect combination of creamy freshness, hearty fish flavor and crunchy ingredients. It is also quick to prepare, easy to store and makes a healthy, light meal after the carnival festivities.
Give it a try and enjoy this delicious, traditional matjes salad – with no belly rumbling and full of flavor!
