2 medium-sized bunches of chicory

100 g crab meat (fresh or frozen)

6 Tbsp. sour milk (1.5% fat)

2 tsp. soy oil

2 tsp. wine vinegar

5 g parsley

0.5 tsp. iodized salt

1 pinch of pepper

2 Tbsp. pumpkin seeds

4 whole-grain rolls

300 g seasonal fruits

Clean and wash chicory leaves and arrange together with crab on a plate. Mix sour milk with oil, vinegar, and spices, season to taste and pour over plate. Lastly, roast pumpkin seeds in a dry pan and chop. Add to the sauce. Garnish with parsley sprigs and serve with whole-grain rolls.

For dessert, prepare a fruit plate.

Extra tip*

For increased energy needs, 20 g cream cheese can be spread on rolls.

*(Extra calories for persons with extra high energy requirement - at least 8 hours of continuous standing a day or athletes performing 8 hours of sports per week.)

Energy 430 kcal | Protein 22 g | Carbohydrates 60.1 g | Fibre 9.56 g | Fat 10.4 g