Salad in a Jar

Salad in a jar

Are you pressed for time in the morning to pack a healthy lunch? Are you tired of packing leftovers for lunch in a boring brown paper bag? A simple solution may be making a couple salads in jars ahead of time. Then you're set to grab one in the morning and have a healthy, balanced lunch. 

So line up your jars, get out your cutting board and knife and gather your ingredients. 

What you'll need:

  • A quart-sized mason jar with tight fitting lid (for entrée sized salad)
  • Salad dressing. Pour 2 T of your favorite bottled dressing in the bottom of the jar. Or try making your own by mixing 1 Tablespoon red wine vinegar, 1/2-tablespoon oil and 1 tsp Dijon mustard.
  • Hard vegetables. Next, add any chopped, hard vegetables you would like to include in your salad. Examples are carrots, red or green peppers, cucumbers, cooked beets.
  • Grains: For the next layer, add any grains, pasta or beans. Examples are chickpeas, black beans, cooked barley, cooked rice or cooked pasta.
  • Cheese and proteins. Try crumbled or shredded cheese, diced chicken, tuna or hard-boiled eggs.
  • Softer vegetables and fruits. Keeping these towards the tops of the jars avoids them becoming soggy from the dressing. Examples include dried cranberries, avocado, tomatoes, mandarin oranges.
  • Nuts, seeds and lighter grains. Examples include quinoa, sunflower seeds, chia seeds, walnuts.
  • Salad greens. Stuff the rest of the jar with salad greens. Tear the greens into bite-sized pieces and pack them into your jar compactly.

When ready to eat, simply unscrew the lid and shake the salad onto the bowl or plate. Enjoy!

Suzette Ritzert- RD, LDN, MS, is a dietitian at SwedishAmerican.