What you need
- 2 slices of Seeded Nut and Oat Loaf or sourdough
- 80 g good cheese (mature Cheddar, goat's cheese or a sheep's cheese)
- 1 crisp apple or pear, sliced
- 3 tbsp sauerkraut or a few pickled onions
- A handful of walnuts
- Celery sticks, radishes and chicory leaves
- 2 hard-boiled eggs (optional)
- A spoon of wholegrain mustard
Putting it together
- Arrange: simply arrange everything on a board or plate, with the mustard on the side.
- Serve: enjoy slowly, with a big glass of water or a cup of herbal tea.
Why it's good for you: A ploughman's is a perfect example of a balanced meal that needs no cooking. Fermented sauerkraut and aged cheese add gut-friendly variety, and walnuts, apple and crunchy vegetables bring fibre, omega-3 fats and protective plant compounds.
Good to know: Swap the cheese for hummus or Creamy Cashew "Cheese" Sauce for a plant-based version. Choose gluten-free bread for gluten-free.
Food is one part of the whole picture
Read the thinking behind these recipes, or get a plan made just for you.