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

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