Traditional treat on Ash Wednesday: Lactose-free & low-fructose matjes salad

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

1. Cut the matjes fillets into bite-sized pieces.
2. Peel the cucumber, remove the seeds and cut into small cubes.
3. Finely chop the green part of the spring onions.
4. In a bowl, mix the yogurt with the mustard, apple cider vinegar, rapeseed oil, dill, salt and pepper.
5. Add the matjes pieces, diced cucumber and spring onions to the sauce and mix well.
6. Leave the matie salad to stand in the fridge for at least 30 minutes.
7. 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!