Salad in a Jar!
We're always looking for quick and easy ways to have healthy food on the go. Mason Jar salads are super easy to make, can keep for up to 5 days in the fridge, and are easy to grab when you are quickly running out the door. Grab your jar, a fork, and maybe a plate or bowl. Place them in a lunch box or bag and ta'da! You've got yourself a healthy lunch in zero minus 30 seconds. When you are ready to eat the salad, simply dump the contents on your plate or in your bowl, and enjoy!
You can make one BFG (Big F-cking Salad) on Sunday which is what I do or you can mix and match your salads so you aren't eating the same thing every day.
Here's what you will need:
Five Large Mason Jars
Dressing of choice. Make sure you put the dressing in first and at the bottom of the jar. This prevents your ingredients from getting soggy.
Protein of choice
Vegetarian protein, 1 cup | Meat eaters, 4-6 oz |
Any bean (black, kidney, pinto, lima, garbanzo, etc), lentils, nuts (almonds, walnuts, pecans, brazil nuts), seeds (flax, sunflower, chia, hemp hearts), Avocado | ​Turkey, chicken, salmon, trout, cod, |
4. Add a grain if you want (quinoa, wild rice, corn chips)
5. Choose 2-3 different veggies other than lettuce
6. Choose your lettuce
*Aim for 2 cups of vegetables.
Mediterranean Salad
The American Heart Association places the Mediterranean diet as one of the healthiest eating plans to follow. It's rich in anti-inflammatory omega 3 fatty acids, vegetables, fruits, legumes, and bean. Fresh fish, whole grains, and minimal sugar are some other added benefits.
One of my favorite herbs to add to fish is fresh dill with lemon. It's refreshing, light, and pairs perfectly with salmon.
1/4 cup of olive oil
1/2 - 1 lemon squeezed
2 tbsp fresh dill
1 tsp Sea Salt
Pepper
Wild Caught Salmon
Tomatoes
Cucumbers
3 Olives of choice
Freshly cut zuchinni
Spring Mix Salad
Place in the jar in the order listed. Store in the fridge until you are ready to grab n' go.
All Americana Salad
Craving that classic Cobb Salad with a healthy flair? Then this Mason Jar Salad is for you!
1/4 cup of Olive Oil
2 tbsp Apple cider Vinagear
2-3 tbsp of fresh Parsley
1 tsp Salt Pepper Grilled Chicken Breast, sliced to fit in the Jar. 1 Hard boiled egg or 1/2 avocado Tomato Cucumber Carrots Celery sliced
Mixed Greens
Arugula Pear Salad with Candied Walnuts
1/4 cup of olive oil
2 tbsp of balsamic vinegar
1 tbsp 100% Vermont Maple Syrup
1/2 tsp sea salt
pepper
Grilled Chicken Breast Pear slices
Goat Cheese
Cucumbers
Beets
Arugula
Microgreens
Candied Walnuts:
In a frying pan over low to medium heat, place a 2 tbsp of olive oil and then 1 -2 cups of walnuts. Move the walnuts around the olive oil. Sprinkle a 2 pinches of salt, pepper, 2-3 tbsp of maple syrup, and a dash of cayenne to add a sweet and spicey flavor. Move the walnuts around the pan until you can smell a nutty aroma. The smell tells you the walnuts are done. ~about 5 minutes.
Place the walnuts on non-stick paper and allow to cool. They will hardened a little and are delicious on their own but also in the salad above.
Love these ideas? Want to learn more about Whole Foods?
Check out Dr. Lexi's Basic to Whole Foods course.