Lunch Boxes
Low Salt Lunch Box Ideas
- Homemade soup in a flask.
- Bite sized pieces of homemade marinated and cooked chicken or lamb.
- Boiled egg, whole or sliced with a salad.
- Raw vegetable sticks e.g. carrots, peppers, celery.
- Fresh fruit pieces or mixed fruit salad in natural juice
- Plain popcorn
- Handful of unsalted nuts and dried fruit (e.g. sultanas, apricots, prunes)
- Yogurt or fromage frais
Sandwiches
Supermarket bought bread can contain a lot of salt so check individual labels and choose brands with a lower salt content. As a change from sliced bread, use bread rolls, bagels, pitta bread, baguettes or tortilla wraps (although, these are not necessarily any lower in salt than sliced bread). Alternatively you could make your own bread with no added salt (recipe). Keep your sandwich fillings low in salt by using fresh, homemade ingredients. Marinate meat or fish before cooking or cook with spices to give extra flavour and season with herbs and spices, lemon juice, or black pepper instead of salt.
Some lower salt sandwich fillings are:
- Egg, cress and tomato
- Steamed salmon, sliced cucumber and spring onion with lemon juice.
- Tuna and sweetcorn mixed with spring onions, kidney beans and a little mayonnaise*
- Chicken strips with sweet peppers, tomatoes and lettuce
- Cottage cheese* mixed with red onion, pineapple chunks and a pinch of cayenne pepper
- Beef strips with cooked red onions, red peppers, lettuce and tomato
- Mozzarella cheese* and slices of avocado with tomato and basil
- Spicy chicken pieces mixed with sultanas and a little mayonnaise*, lettuce and pinenuts
* Mozzarella and cottage cheese are lower in salt than processed and hard cheeses – check iindividual food labels.
* Mayonnaise is a source of salt so use sparingly
Lunch Box Salad Ideas
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