{"id":313420,"date":"2025-02-26T10:46:49","date_gmt":"2025-02-26T10:46:49","guid":{"rendered":"https:\/\/www.nahrungsmittel-intoleranz.com\/aschertraditional-ash-wednesday-treat-lactose-free-low-fructose-matie-salad-wednesday-recipe\/"},"modified":"2025-07-07T08:17:02","modified_gmt":"2025-07-07T08:17:02","slug":"aschertraditional-ash-wednesday-treat-lactose-free-low-fructose-matie-salad-wednesday-recipe","status":"publish","type":"post","link":"https:\/\/www.nahrungsmittel-intoleranz.com\/en\/aschertraditional-ash-wednesday-treat-lactose-free-low-fructose-matie-salad-wednesday-recipe\/","title":{"rendered":"Traditional treat on Ash Wednesday: Lactose-free & low-fructose matjes salad"},"content":{"rendered":"\n

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 <\/a>and eat low in fructose <\/a>? No problem! Our matie salad is completely lactose-free and also low in fructose, so that people with intolerances can also enjoy it.<\/p>\n\n

Why matjes on Ash Wednesday?<\/strong><\/h4>\n\n

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. <\/p>\n\n

Recipe for Ash Wednesday: Lactose-free & low-fructose matie salad<\/strong><\/h3>\n\n

Ingredients (for 2 portions)<\/strong><\/h4>\n\n
    \n
  • 300 g matjes fillets (preferably smoked, without additives)<\/li>\n\n\n\n
  • 1 cucumber<\/li>\n\n\n\n
  • 2 spring onions (only the green part)<\/li>\n\n\n\n
  • 100 g coconut yogurt (unsweetened)<\/li>\n\n\n\n
  • 1 teaspoon medium hot mustard<\/li>\n\n\n\n
  • 1 tbsp apple cider vinegar<\/li>\n\n\n\n
  • 1 tbsp rapeseed oil<\/li>\n\n\n\n
  • \u00bd tsp dill, fresh or dried<\/li>\n\n\n\n
  • Salt and pepper to taste<\/li>\n\n\n\n
  • 2 boiled eggs (optional)<\/li>\n\n\n\n
  • 2 boiled potatoes as a side dish<\/li>\n<\/ul>\n\n

    Preparation<\/strong><\/h4>\n
    \n
    \"Matjes<\/figure>\n<\/div>\n
      \n
    1. Cut the matjes fillets into bite-sized pieces.<\/li>\n\n\n\n
    2. Peel the cucumber, remove the seeds and cut into small cubes.<\/li>\n\n\n\n
    3. Finely chop the green part of the spring onions.<\/li>\n\n\n\n
    4. In a bowl, mix the yogurt with the mustard, apple cider vinegar, rapeseed oil, dill, salt and pepper.<\/li>\n\n\n\n
    5. Add the matjes pieces, diced cucumber and spring onions to the sauce and mix well.<\/li>\n\n\n\n
    6. Leave the matie salad to stand in the fridge for at least 30 minutes.<\/li>\n\n\n\n
    7. Garnish with a boiled egg and serve with a boiled potato.<\/li>\n<\/ol>\n\n

      Enjoy healthy – without sacrifice<\/strong><\/h3>\n\n

      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. <\/p>\n\n

      Give it a try and enjoy this delicious, traditional matjes salad – with no belly rumbling and full of flavor!<\/p>\n","protected":false},"excerpt":{"rendered":"

      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 ? […]<\/p>\n","protected":false},"author":2,"featured_media":313418,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[189,190,191],"tags":[215,229],"class_list":["post-313420","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fructose-intolerance","category-lactose-intolerance","category-recipes","tag-fructose-en","tag-lactose"],"yoast_head":"\nMatjesalat: Light enjoyment without lactose and fructose<\/title>\n<meta name=\"description\" content=\"Enjoy Matjessalat fruktose, a light, lactose-free dish for a balanced, healthy diet on Ash Wednesday.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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Dr.","gender":"m\u00e4nnlich","knowsLanguage":["Deutsch","Englisch"],"worksFor":{"@type":"Organization","name":"P\u00e4dagogische Hochschule Tirol","url":"https:\/\/www.ph-tirol.ac.at\/"},"url":"https:\/\/www.nahrungsmittel-intoleranz.com\/en\/author\/michaelzechmann\/"}]}},"modified_by":null,"_links":{"self":[{"href":"https:\/\/www.nahrungsmittel-intoleranz.com\/en\/wp-json\/wp\/v2\/posts\/313420","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nahrungsmittel-intoleranz.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nahrungsmittel-intoleranz.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nahrungsmittel-intoleranz.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nahrungsmittel-intoleranz.com\/en\/wp-json\/wp\/v2\/comments?post=313420"}],"version-history":[{"count":0,"href":"https:\/\/www.nahrungsmittel-intoleranz.com\/en\/wp-json\/wp\/v2\/posts\/313420\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nahrungsmittel-intoleranz.com\/en\/wp-json\/wp\/v2\/media\/313418"}],"wp:attachment":[{"href":"https:\/\/www.nahrungsmittel-intoleranz.com\/en\/wp-json\/wp\/v2\/media?parent=313420"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nahrungsmittel-intoleranz.com\/en\/wp-json\/wp\/v2\/categories?post=313420"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nahrungsmittel-intoleranz.com\/en\/wp-json\/wp\/v2\/tags?post=313420"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}