Tag Archives: John Ross Jr

Smoked salmon sandwich, anyone?

British Sandwich Week - the perfect opportunity to celebrate the much-loved sandwich
British Sandwich Week – the perfect opportunity to celebrate the much-loved sandwich



It’s that time of the year when all that is good about that traditional, tasty and typically easy to prepare lunchtime meal – the sandwich – is celebrated nationwide.

Yes, British Sandwich Week 2016 (8 – 14 May) is almost upon us, which means that the iconic sandwich (sarnie, sanger or, if you’re Scottish, ‘piece’) is to be given a week-long acknowledgement.

Let’s face it, everyone loves a sandwich. And with so many types of fabulous fillings and lovingly baked breads available to concoct that perfect blend of flavours, it really has to be one of the most universal (and universally loved) meals.

In fact, the British Sandwich Week website claims that the British alone consumer a whopping 11.5 billion sandwiches each year – that’s almost twice the global population. Not only that but over 3,500,000,000 sandwiches were purchased from retail outlets for a total of £7,850,000,000!

Now, everyone at John Ross Jr loves a sandwich but when there are so many fantastic ingredients readily available from artisan producers to make your own sandwich – and to the highest quality, too – why pay double the price for half the flavour?

To make it easier for you we’ve listed our top three interesting smoked salmon sandwich ideas so that you can spend less money on buying ready-made sandwiches – and more money on the best quality ingredients (and yes, that includes John Ross Jr smoked salmon).

Smoked salmon and cream cheese sandwich

This is pretty much the entry-level smoked salmon sandwich. Everyone knows that smoked salmon and cream cheese is a winning combination. However to not include it here would be the equivalent of excluding the bacon sandwich from a top 10 list of the UK’s favourite sandwiches.

Serves 2



2 heaped tablespoons of cream cheese (one for each sandwich)

4 slices of the highest quality bread (fresh granary would be our choice)

100g pack of John Ross JR’s traditional smoked salmon

1 teaspoon of capers (chopped) for eh sandwich

Fresh lemon

Cracked black pepper




Spread the cream cheese over one slice of bread for each sandwich. Sprinkle the capers on top, before adding a layer of smoked salmon. Then add a twist of fresh lemon and a sprinkle of black pepper. Add the remaining slice of bread on top. Slice and serve.


Smoked salmon and goat’s cheese sandwich

Two big flavours in one sandwich. What more could you ask for?


Serves 2




100g pack of John Ross JR’s traditional smoked salmon

4 tablespoons of goat’s cheese

3 tablespoons of natural yoghurt

12 finely sliced cucumber slices

Fresh lemon

4 slices of fresh bread (again, granary would be our preferred option)

Cracked black pepper

Small handful of chopped dill



Mix the cheese with the yoghurt in a bowl. Spread one slice of each sandwich with the mixture. Layer on the smoked salmon and then top with a layer of cucumbers. Give each sandwich a twist of lemon and a sprinkle of pepper. Slice the sandwich in two and serve.


Smoked salmon, asparagus and poached egg sandwich


Serves 2




4 slices of bread

1 bunch green asparagus

1 teaspoon olive oil

2 eggs

4 tablespoons of feta cheese

100g smoked salmon



Poach the eggs (approx. 3 minutes) and boil the asparagus (approx. 3 minutes). Whilst they’re boiling, toast the bread and crumble the feta cheese. When all the ingredients are ready, layer the bread with smoked salmon, and then place a few pieces of asparagus on each slice. Crumble the topping with feta cheese, making sure it falls between the gaps, and then top with the egg. If you’re feeling brave place the remaining half of the sandwich on top and eat as you would a normal sandwich – but beware, it could get messy. If not, eat with a knife and fork and keep the second slice on the side, using it to clean up that lovely poached egg yolk.


Do you slice your sandwiches into triangles or rectangles? Let us know via our Facebook Page or @JRJsmokedsalmon.

You can’t make a smoked salmon omelette without breaking eggs

Smoked salmon omlettes: easy to make, healthy and really tasty.
Smoked salmon omlettes: easy to make, healthy and really tasty.


Kale, the vitamin-rich and supremely healthy vegetable, has been featuring quite heavily in conversations of late, which is why a smoked salmon and kale soufflé omelette recipe that we recently discovered online caught our eye.

And inadvertently, it became the inspiration for this blog.

No, not a blog on kale, but a blog on our favourite three smoked salmon omelette recipes as selected by three member of the John Ross Jr team.

And whilst smoked salmon, in our opinion, is best served uncooked, there’s no denying that its inclusion as an ingredient in a hot dish can, well, make the dish. And omelettes are no exception.

So, first up, is the smoked salmon and cream cheese omelette, which proves that you can take the cream cheese and smoked salmon out of the sandwich, but you can’t take it out of the hearts and minds of foodies who absolutely love this traditional combination.


Smoked salmon and cream cheese omelette

Serves 2

Whether it’s for breakfast, lunch or dinner, this omelette is a smoked salmon winner.


  • 3 eggs (large)
  • A small knob of butter
  • 90g cream cheese
  • 150g of John Ross Jr’s Traditional Smoked Salmon (we recommend the 200g pack)
  • A small handful of chives (chopped)


Use two egg whites and beat them until foamy and airy. Then crack the third egg and, using both the egg and the yolk, mix with the remaining two yolks. Fold in the whites of the two eggs. Once mixed, pour the mixture into a hot (and buttered) pan and cook until your preferred texture.

Take off the heat, place on a plate and spoon on the cream cheese before layering on the smoked salmon on one half of the omelette. Sprinkle the chives on top before folding and serving.

Smoked salmon and courgette omelette

Serves 2

You can always rely on Delicious magazine to provide tasty and easy to make recipes. We’ve taken theirs and made it our own using our Tea Smoked Salmon with Lapsang Souchong Tea.


  • 4 eggs (large)
  • 1 courgette (grated)
  • A small knob of butter
  • 100g John Ross Jr Tea Smoked Salmon (chopped into 1 inch squares)
  • Small handful of fresh chives (chopped)


Beat the eggs together and add 75 per cent of the chopped chives. Heat a pan and add the butter before pouring in the egg mixture, ensuring that it’s evenly spread. After a couple of minutes add the courgette. When it’s starting to set add the Tea Smoked Salmon pieces. When it’s to your preferred texture, fold and place on a plate to serve. Repeat the process with the remaining mixture/ingredients. When both are ready, use the remaining chives to garnish each plate.


Smoked salmon and goats cheese omelette

Serves 2

This is a case of saving the best until last – and this omelette really is a cut above.


  • 3 eggs
  • Small handful of flat-leaf parsley (shredded)
  • Pinch of salt
  • Pinch of black pepper
  • A knob of butter (large)
  • 100g Traditional Smoked Salmon
  • 40g British goat’s cheese (crumbled or chopped into small pieces)

Mix the eggs in a bowl. Add the parsley to the mixture. Pour in the mixture to a large pan and leave to cook. When setting, add the cheese and just before it’s cooked to your preferred texture add the smoked salmon slices on one half of the omelette. Then fold, take out of the pan, cut into two and place each half on a separate plate.

We love omelettes. Do you? If so, share your favourite recipe with us via our Facebook Page or Tweet them to @JRJsmokedsalmon.

It’s (smoked salmon sushi) party time!

As easy as 1, 2, 3: John Ross Jr demonstrates how easy it is to make sushi at home with these three recipes
As easy as 1, 2, 3: John Ross Jr demonstrates how easy it is to make sushi at home with these three recipes


We recently reviewed our blogs and not only were we genuinely surprised by the amount we’ve posted over the last couple of years, but also by the fact that there was something missing; something so obvious that we feel as though we’ve let fellow lovers of smoked salmon down.


We’ve covered Christmas parties, we’ve made countless references to entertaining (at lunch, dinner and even breakfast!) however there has been no reference made to what is one of our favourite dishes – and its relationship to smoked salmon… sushi (except for our Halloween blog, but that doesn’t count).


Yes, sushi (or Japanese dining) has become a firm favourite amongst the western world and as one of the key ingredients is, more often than not, smoked salmon, it’s probably about time that we gave it some real attention.


So, here are three of our favourite smoked salmon sushi recipes. And whether you’re entertaining or simply want a night in enjoying a taste of the orient, we’re confident that you’re going to like these easy to make and tasty dishes.


Easy smoked salmon sushi


This really couldn’t be any easier. And whilst it only consists of rice and smoked salmon, it’s perfect for large parties where you have lots to make – but little time.


Serves 12 (32 pieces)


600g sushi rice

8 tablespoons of rice wine vinegar

2 tablespoons caster sugar

400g John Ross Jr smoked salmon (we recommend you buy our 454g pack)




Bring the rice to the boil and cook for around 5 minutes. Turn off the heat and place a lid over the pan and leave for around 15 minutes. Heat the rice wine vinegar with the sugar and a pinch of salt. Once dissolved, drain the rice and place it in a bowl before adding the vinegar solution. Once cool, place the rice in a large – and shallow – tin (such as a roasting tin) and mould it so that the rice is level and covers the space of the tin. Use two if required. Note: the rice will be very sticky.


Then take the John Ross Jr smoked salmon and lay it on top so that all the rice is covered.


Then, when ready to serve (or before if you want to get everything ready in advance), simply take a sharp knife and cut the rice/smoked salmon combination into approximately 32 rectangles.


Arrange on a dish, serve and enjoy.


Smoked salmon and avocado sushi


This one is still simple – but more fun – to prepare. And given how it has more ingredients it’s a much more interesting dish, too.


Serves 12 (32 pieces)


300g sushi rice

2 tablespoons rice wine vinegar

1 tablespoon caster sugar

200g John Ross Jr smoked salmon

1 large avocado

1 bunch of chives

4 sheets of sushi (Nori) seaweed

Soy sauce and wasabi (to serve)




Prepare the rice using the same method as the previous recipe.


Whilst the rice is cooking slice the avocado and lie out the four sheets of seaweed on a plate or board. Once the rice is cool, divide it across the four sheets. Divide the smoked salmon and lay it over the rice and then do the same with the chives. Lastly, lay the avocado in the centre before taking one edge of the seaweed and roll it up. If you’re serving immediately then cut into sections big enough to allow you to get 32 pieces. If you’re waiting until later, then simply wrap in Clingfilm without cutting it and place in the fridge.


Smoked salmon sushi roll


Slightly more advanced, in as much as we’re now rolling the roll in seaweed AND smoked salmon. But when it comes to presentation then this dish is guaranteed to impress.


300g sushi rice

6 tablespoons rice wine vinegar

6 sheets of seaweed

1 avocado (sliced)

1 cucumber (sliced into thin strips)

400g John Ross Jr smoked salmon (we recommend you buy our 454g pack)

2-3 tablespoons wasabi




Again, cook the rice as previously instructed.


Then lay a sheet of seaweed on a plate, board or sushi mat before placing some of the rice onto the sheet and spreading (as delicately as you can) so that the rice covers the seaweed.


Then place the salmon, avocado and cucumber on top of the rice, lift the edge and roll it tight. Now you have a roll similar to our second recipe. Now you need to create that standout factor, which you do by laying out the remaining smoked salmon slices side by side so that the entire space is as wide as the length of the roll. Then, place the sushi roll on the layers of smoked salmon and roll it once more, being careful to keep the smoked salmon slices in line so that they all roll at the same time.


Slice into pieces and serve.


What’s your favourite sushi dish? And do you have any recipes you’d like to share with us? If so, share them with us via our Facebook Page or Tweet them to @JRJsmokedsalmon.

A slice of the smoked salmon pie

John Ross Jr celebrates Pie Week with its own choice of smoked salmon pie recipes
John Ross Jr celebrates Pie Week with its own choice of smoked salmon pie recipes


Our blog has touched on a number of typically British ‘things’ over the years. From picnics and Wimbledon through to traditionally British foods and recipes, we’ve aimed to celebrate a selection of those things that make us proud to be, well, British.


However one element that we have NEVER touched on is up there as being as British as it gets – the pie.


And with British Pie Week around the corner (7 – 13 March) we thought it wouldn’t do any harm to celebrate the humble pie by making it less humble. And the best way of doing this, we felt, was to give it the John Ross Jr treatment.


So, for those looking for a pie with a twist, then this smoked salmon pie recipe will not disappoint, not only in terms of flavour but also down to the fact that it can be made the night before for ease.


We’ve also put our recently launched product, the Cajun Pulled Salmon (salmon that has been slowly kiln roasted before being pulled off the fillet and marinated in mild Cajun spices), to the test here and it certainly works, combining traditional smoked salmon flavours with the more adventurous tones of the Cajun spices.


Pulled Salmon pie


Serves 6




  • Three packs of John Ross Jr’s Pulled Salmon with Cajun Spices
  • 600g of puff pastry
  • 450ml fish stock
  • 175g short grain rice
  • 75g chopped dill
  • 60g salted butter
  • 1 egg yolk beaten together with a dash of milk
  • 1 teaspoon of ground nutmeg
  • Black pepper
  • Salad to serve with the pie
  • Pinch of salt
  • 1 tablespoon fresh lemon juice
  • 150g baby spinach leaves
  • Two hard boiled eggs


Bring the stock to the boil before adding the rice and salt and cooking until ready.


In a separate pan, melt the butter and add the lemon juice. Once mixed, add the cooked rice. Lightly wilt the spinach in another pan with butter until you have a cooked spinach texture. Then chop both eggs, mix with the spinach, rice, chopped dill and pepper.


Roll out the pastry into a large rectangular shape approx. 40cm x 30cm and cut in two in the middle so that you have two squares of equal size. Take the first square, lay it on a greased tray and spoon out the rice mixture on top of it. On top of that, lay the Pulled Salmon with Cajun Spices in flakes (the product is already flaked, however you may want to break it down into smaller pieces). Brush the edges of the pastry with the egg yolk mixture before taking the second pastry square and placing it on top to seal the pie.


Brush the whole pie with the egg yolk mixture, sprinkle with the nutmeg and prick it with a fork before placing in a pre-heated oven, at 220 degrees Celsius, and cooking for 25 minutes.


Will you be cooking a pie for British Pie Week? If so, we want to hear about it. Send in your pie pics via our Facebook Page or Tweet them to @JRJsmokedsalmon.

Last minute Valentine’s Day meal


John Ross Jr's smoked salmon hearts - ideal for that perfect Valentine's Day meal
John Ross Jr’s smoked salmon hearts – ideal for that perfect Valentine’s Day meal



National (and international) awareness days are like buses. For example, Pancake Day isn’t even over and we’re already looking ahead to Valentine’s Day which, for many, is that one time of the year when couples cannot avoid the urge to be romantic.


The BIG decision, then, is whether you’re eating out or eating in. If you’re eating out then this will be of little use to you. If, on the other hand, you’re thinking of staying at home for a night of wining and dining then read on.


Making that perfect meal for your partner, particularly on a night where your culinary skills are going to be in the spotlight, is crucial for two reasons: a) you want them to enjoy it and be suitably impressed, and b) it needs to be simple enough so that you’re not spending all night in the kitchen.


And this is why we’ve come up with the perfect last minute, easy to prepare and suitably impressive Valentine’s Day menu for two.


To start


Traditional Smoked Salmon with Tiger Prawns with a horseradish cream and lime finish


Even the title sounds impressive – and the dish itself doesn’t disappoint. And, with a preparation time of less than 20 minutes it really couldn’t be any easier.



100g John Ross Jr’s Traditional Smoked Salmon

8 – 12 king prawns (cooked)

1 tablespoon crème fraiche

½ tablespoon horseradish

1 lime (juice and zest, stores separately)

1 teaspoon maple syrup

Handful of salad

2 tablespoons of olive oil



In a bowl mix the horseradish and crème fraiche. Add seasoning to taste. In a separate bowl mix the lime juice, zest, maple syrup and oil. Take the smoked salmon and lay it on two plates before placing half the prawns on top. Follow up with a dollop of horseradish cream, add the salad and drizzle over the dressing.


For main


Ribeye Steak with handcut chips


Steak, when cooked well, can win over the heart of almost anyone. It’s a no nonsense meal with a universal appeal, which is why we think you’ll like this.




2 generous ribeye steaks, season with sea salt and cracked black pepper

50g salted butter

1 lemon (juice and zest)

Olive oil

2 handfuls of salad (mixed)

425g Maris Piper potatoes, chopped into chunky chips

1-2 garlic cloves (crushed)

Small bunch of parsley (chopped)


Slightly soften the butter before mashing in the chopped parsley. Add a dash of lemon juice and season to taste. Take the chips and place on a baking tray before tossing with two tablespoons of olive oil and the crushed garlic. Cook for approximately 30 minutes until golden.


For the steak, add two tablespoons of olive oil in a frying pan. When really hot, add the steaks and fry for three minutes on each side (or slightly more if you’ve gone for a very generous steak!). Once cooked, place each steak on a serving plate for one minute prior to serving, add a dollop of the parsley butter on each steak, plate the chips, add the salad and enjoy.


For dessert


Caribbean Creams


Thanks to Nigella for this delicious recipe and for providing a taste of the Caribbean when February in the UK is likely to be anything but tropical. Click here to view the recipe and remember to half the ingredients as Nigella’s recipe is based on four people.


And, if you’re looking for something even more straightforward, then our smoked salmon hearts are guaranteed to put a smile on your partner’s face. All you need is enough smoked salmon for two, cream cheese, bread, chives and a heart-shaped cookie cutter. Simply spread two slices of bread with cream cheese, lay the smoked salmon on top, cut out the heart shape with the cookie cutter and garnish with chives.


Let us know if this has been of use – or if you’ve even used the entire three-course meal suggestion – via our Facebook Page.


Smoked salmon pancake recipes


Thin Crepes Stuffed with Smoked Salmon

Pancake Day is upon us and whilst many will still opt for a sprinkling of sugar with lemon juice, or reach out for the banana and chocolate spread, we believe that when it comes to pancakes, savoury is the new sweet.


Of course, we at John Ross Jr aren’t saying that sweet pancakes aren’t good – most of us are partial to the odd (and maybe not so odd) sugary treat but savoury pancakes not only make a meal in their own right, which means that parents can half their culinary workload by integrating it into dinner time, but they’re also incredibly tasty, too.


So, in true John Ross Jr blog tradition, we’ve rounded up our top two smoked salmon pancake dishes for your Shrove Tuesday satisfaction.


As always, we’d love to see what tasty treats you make this coming Tuesday (9th February) so share your recipes and images with us via our Facebook page.


  1. Tea smoked salmon and chive pancakes


With the perfect balance of flavours, this great recipe makes a healthy meal in less than 30 minutes.


Serves 3




  • 3 large handfuls of salad (one for each portion)
  • 6 slices of John Ross Jr’s Tea Smoked Salmon
  • 1 lemon cut in half
  • 4-5 chives – finely chopped
  • 50ml olive oil
  • 2 eggs
  • 70g plain flour
  • 1 tablespoon of wholegrain mustard
  • 125ml milk




Firstly, get the dressing out of the way by mixing the mustard, oil and a dash of lemon juice in a bowl.


Then make the pancake mixture my mixing together the egg, milk, flour and, in this case, the chopped chives. Once prepared, make the pancakes as you would do normally until you’ve made all three pancakes.


Get your plates ready, garnish with the salad, fold the pancakes and place next to the greens before laying down a couple of smoked salmon slices over the pancakes and garnish. Season with salt and pepper (and a twist of lemon) as required.


  1. Whisky Smoked Salmon pancakes with Avocado and Rocket


Another easy to make and delicious recipe – after all, how can you go wrong with a pancake.


Serves 2




  • 55g plain flour
  • 1 small egg
  • 135ml milk
  • 1 teaspoon of olive oil
  • 200g John Ross Jr’s Whisky Smoked Salmon
  • 1 avocado (sliced)
  • 2 portions of rocket
  • 2 tablespoons crème fraiche
  • Chopped dill (to garnish)
  • 1 lime



Mix the flour and a pinch of salt into a bowl along with the egg and milk. Mix until smooth. Place the olive oil in a heated pan and once hot, make the pancakes using your preferred technique.


Once cooked, place the pancakes on the plates and divide the pack of Whisky Smoked Salmon among them along with the sliced avocado and rocket. Add a dollop of crème fraiche to each plate, garnish with dill and serve with the fresh lime.

Fun, festivities and fine food

Now, if that headline isn’t enough to make you read on then we don’t know what will. After all, what out of those three categories is not to like?

The good news is that for this month, visitors to the UK’s capital will be able to enjoy all three, at the same time and in abundance. Why? Because the London Restaurant Festival is taking place from 1 – 31st October.

The event, which promises to be a ‘citywide celebration of eating out’, has been created to raise the profile of eating establishments throughout the city that are involved in – and have been acknowledged for – keeping foodies happy.

From Michelin-starred mavericks through to local bistros, the festival wants October to be a passport to London’s finest cooking – and let’s face it, in a city that boasts 8.63 million people, there’s plenty of choice.

Now, while we’re huge advocates of what London Restaurant Festival is doing, there seems to be so much going on – from events, tastings and even film – that it’s hard to know where to start: a bit like a menu where you like the sound of every dish (to use a food analogy).

So, to make it simpler, we thought we’d help save you time by giving you access to the restaurants that are participating in – and offering deals as part of – this year’s festival. Not only that, but we’ve also shortlisted our favourites, too.

Oh, and if you do take advantage of the deals and visit any of our favourites, then don’t be surprised if you see – and taste – a familiar brand of smoked salmon.

John Ross Jr’s top 5 London Restaurant Festival contenders


  1. The Goring Hotel


The hotel’s fantastic restaurant, headed up by Shay Cooper, has just been awarded a Michelin Star. Needless to say its blend of British classics and modern dishes is good. Very good.


  1. Babylon at The Roof Gardens


Only 100 feet up from the hustle and bustle of Kensington High Street lies what has become one of London’s most impressive restaurants. And it’s not only the food that’s great but the views across London are quite something, too.


  1. Outlaw’s Restaurant at The Capital Hotel


Outlaw’s Restaurant (headed up by renowned chef Nathan Outlaw) at The Capital Hotel is Michelin Starred and once you’ve had a meal there, you’ll understand why. With a range of stunning dishes created using British-caught fish, this one is close to our hearts.


  1. Indigo, One Aldwych


Similar to Outlaw’s Restaurant, Indigo has carved a reputation for using seasonal ingredients sourced from the British Isles. A great restaurant in a great part of London.

 Indigo, One Aldwych

  1. Winter Garden at The Landmark


This restaurant’s award-winning afternoon teas aren’t the only things that stand out at this notable London eatery. From its prestigious location to its ambitious dishes, Winter Garden is one to put on your list for this month.


And for those of you who would like to explore your options, take advantage of the deals and book a table, then you can do it here.

Congratulations, Captain Iglo

Homemade Fishburger on wooden background

Now, we wouldn’t mind betting that most of you won’t have a clue who Captain Iglo is.

In fact, we didn’t until this month when we a) found out that the 70s and 80s icon, Captain Birdseye, also goes by this name and b) it was the 60th birthday of the fish finger this month.

As a result, we thought we’d acknowledge its birthday and pay tribute to the dish that, over the years, has provided children up and down the UK with a source of enjoyment (and nutrition).

Despite the fact that the fish finger – and Mr Iglo – is associated with another reputable seafood company, some things are bigger than brands. And we think that fish fingers are one of those things (especially when you consider how 28,000 tonnes of fish fingers are sold each year).

But you didn’t think we were going to spend an entire blog congratulating Captain Birdseye and his associated brand on the success of the fish finger, did you?

In fact, we’re going to use the captain’s birthday as an ideal opportunity to provide you with our own fish finger recipe – with a salmon twist, of course. Yes, for those who appreciate the significance of the fish finger yet want to create and enjoy a more refined version, then our Scottish salmon fish finger sandwich is just for you.

Serves 2


  • 5 x tablespoons of plain flour
  • Half the mixture of a beaten egg
  • 50g dried breadcrumbs
  • 2 x skinless John Ross Jr fresh salmon fillets
  • 5 / 2 x tablespoons vegetable oil
  • 1 x fresh baguette (cut into two sections)
  • Enough iceberg lettuce for each sandwich

For those of you who want to keep it as authentic as possible then the ingredients for the tartar sauce are below. If not, simply use the bought variety.

  • 2 x tablespoons of mayonnaise
  • Half a tablespoon of chopped capers
  • 1 spring onion, finely chopped
  • ¼ pack of tarragon, leaves chopped
  • The juice of ¼ lemon

For the sauce, mix all the ingredients together and place in the fridge until ready to use.

For the sandwich, place the flour, egg and breadcrumbs on their own plates. Season the flour if required then use it to coat each of the salmon fillets. Dip each coated fillet in the egg and then roll in the breadcrumbs. Grill the fillets for 3-4 minutes each side before placing on the fresh bread, garnishing with the lettuce and topping off with tartar sauce.

Here’s to another 60 years of the fish finger.

Healthy packed lunches that pack a punch

salmon&rocketwrapHealthy packed lunches that pack a punch

The loveable and inimitable Jamie Oliver is back and this time he’s waging war on sugar. And with good reason, too, following evidence that suggests how sugar – and not necessarily fat – is ‘the enemy’ and the true cause of obesity.

In support of his new TV programme, we thought we’d explore healthy packed lunch options in order to help you say ‘so long’ to sugar and ‘good day’ to good (and tasty) food.

If you’re responsible for making packed lunches, whether it’s for you at work or your children at school, then you’ll probably agree that it’s all too easy to pick the processed option such as crisps, biscuits and chocolate – if only for the fact that they’re pre-packed and easy to throw in to any lunch box.

Whilst these two options might not be as easy to prepare, we think they’re tastier. They’re certainly healthier than your standard cheese sarnie, too!

So, if you’re in need of a little inspiration when it comes to healthy packed lunches then this might just be for you.

Lunch option 1

Smoked salmon, lentil and rocket salad

Prior to the days of pre-cooked lentils and pulses, a lentil-based dish wouldn’t have been an easy option. Now, they’re available straight out the packet and ready to eat.
You can even make this the night before to save time in the morning.

  • 170g lentils of your choice (we’d suggest Puy)
  • 2 x limes (juice and zest)
  • 3x teaspoons of olive oil
  • Small bunch of chopped dill
  • 100g Traditional Smoked Salmon, cut into 3cm squares
  • Small bunch of rocket leaves

Mix the oil, juice, zest, dill and lentils in a bowl (or straight in your lunchbox if preferred). Lay on the smoked salmon and the rocket leaves. If you’re eating it immediately then stir together and enjoy. If you’re eating it the day after then place the lid on top and stir just before eating.

Lunch option 2

Healthy smoked salmon and avocado wraps

  • 1 x wholemeal wheat wrap
  • 100g John Ross Jr smoked salmon
  • 1 x avocado
  • 1 x tablespoon crème fraiche
  • Chopped dill (to taste)
  • 1 x tablespoon wholegrain mustard
  • 1 x small carrot (shredded)
  • 1 x handful of watercress
  • 1 x teaspoon lemon juice

Again, this is perfect to make the night before so that all you need to do in the morning is reach into the fridge and pack it.

Mix together the dill, crème fraiche, dill, avocado and lemon juice to a consistency similar to guacamole. Spread the mixture across the wrap, making sure the whole wrap is covered. Layer the smoked salmon on the wrap before topping with the grated carrot and watercress leaves. Roll, halve and eat (or wrap in foil for the day after).

What to expect at Cowes Week

Cowes Week kicks off on Saturday and runs through to the 15th August, where weekend sailors and Olympians will be competing in sailing competitions off the Isle of Wight.

Not only is Cowes Week the most well known sailing regatta in the world but it’s also the longest, with the inaugural event taking place in 1826 (making it 31 years older than our traditional brick kilns!).

As well as the racing there’s a vibrant social scene. You can expect parties, live music, acoustic sessions, entertainers, a wide selection of delicious food and drink and a unique festival atmosphere.

When it comes to dining out, Cowes offers an extensive range of places to visit including tapas bars and seafood restaurants, many offering panoramic views of the sea.

From daily fish specials including smoked salmon, Bembridge crab and lobster to modern European dining with a range of fish, lamb and steak dishes in Cowes old town, there’s a culinary option for everyone.

Many popup bars and restaurants also appear during Cowes Week where you’ll find everything from light snacks to three course meals.

It’s a chance to dine out, relax with friends and enjoy the sight of over a thousand boats all heading out to sea, all set against the stunning backdrop of Cowes.

*For our international readers, Cowes is a sailing port town on The Isle of Wight – a small and picturesque island off the south coast of England.