Salads in a Jar
Do the work when you are not busy and rushed, so that when you are, you have something ready to grab and go!
Salads in a Jar are just one technique for setting yourself up for success with healthy living. Being prepared ahead of time is the key!
Top Tips for building a Salad in a Jar:
Use a large mason jar - 32oz widemouth works best
Start with Dressing on the bottom, then layer hard veggies, carbs and protein, then top with soft veggies and lettuce.
Aim for Balance - be sure to include protein, fat, carbs + veggies to ensure proper nutrition.
When it's time to enjoy your pre-made lunch, dump out into a bowl and stir. Or if you leave a little space at the top of your jar, you can just shake it all up and eat out of the jar.
Jars last in the fridge for 3-5 days or as long as the individual ingredients will stay fresh. See video for tips on how to keep greens and avocado fresher longer.
Check out this informative video for loads of fun, practical and yummy ideas for Salads in a Jar…
Ideas / Recipes:
Southwest - start with bottom layer of avocado cilantro dressing, then add black beans, sweet potato, avocado, bell peppers, cubed chicken, and top with greens
Greek - start with tahini dressing, then quinoa, chickpeas, pickled red onion, avocados (drizzle with lime to keep fresh), sprouts and top with greens
Cobb - start with lemon vinaigrette, then add tomatoes, peppers, cucumbers, carrots, hard-boiled egg, quinoa, and top with greens
Taco - start with salsa of your choice, then add chopped tomatoes, cucumbers, bell peppers (any other veggies you like), black beans (drained and rinsed), ground turkey (browned and seasoned), and top with roughly chopped spinach (or your preferred greens)
Sesame Ginger Noodle SOUP - mix together in the jar: 1 tsp fresh garlic (minced), 1 tsp fresh ginger root (grated), 1 TB coconut aminos or soy sauce, 1 TB sesame oil, 1 tsp coconut oil. Stir or shake vigorously. Then top with 1 cup zucchini noodles, 1/2 cup chopped chicken, Slices of jalapeño (to taste) and 1 cup spinach leaves. Sprinkle with a dash of coriander on top. When ready, add 2/3 the way full with boiling water and let sit for two-three minutes. Put lid on and shake up and eat!
Salad Dressing Recipes
1. Avocado Cilantro Dressing
2 avocados
½ cup cilantro
juice of 2 limes
1 tsp cumin
dash of salt
Place all ingredients in a blender with a little water and blend until smooth.
2. Lemon Tahini Dressing
2 garlic cloves
1 tsp salt3/4 cup tahini paste
2 tbsp lemon juice
2–3 tbsp warm water
Place all ingredients in a blender with a little water and blend until smooth.
3. Lemon Vinaigrette
1/4 cup lemon juice
1 tsp salt
1/2 tsp fresh pepper
2/3 cup olive oil
Place all ingredients in a small mason jar and shake vigorously to mix.
FUN with Salads in a Jar
Here are some fun ways to incorporate Salads in a Jar as an excuse to get together....and it's a healthy + productive activity.
Salad in a Jar Swap - each person brings 3-5 salads with the same ingredients, and everyone swaps so you go home with all different salads for the week.
Create Salads in a Jar Together - each person brings 3-5 mason jars and a few ingredients. Then, everyone assembles their jars together using all the different veggies + toppings
Potluck Dinner (or even weeknight family dinner) - assemble your Salad in a large jar like an iced tea container. Then when it's time for dinner, just dump out your salad and toss. Enjoy!
kitchen tools
32 oz Mason Jar - best fit for salads - make sure to get the wide mouth
Adjustable Measuring Spoon - to measure liquids for dressings
Salad Chopper - to chop all ingredients at once in a bowl, then transfer to jar
Lemon Zester / Cheese Grater - to grate lemons / limes / ginger
Funnel for Regular and Wide Mouth Jars - to ease the process of pouring ingredients into the jars
Lemon Squeezer - for squeezing limes / lemons
Ninja Fit Blender - for making salad dressings
Pizza Cutter - for chopping chicken and many other things
Spiralizer - for zucchini noodles