Food & Drink Well-Being

Recipe Friday – Layered Salad in a Jar

August 12, 2016

Salad In A Jar

Pretty, portable and delicious! What’s not to love about a salad in a jar? If you haven’t adopted the layered salad in a jar trend and you have a busy life that’s always on the go, then I really recommend that you give in. These salads take so little prep time, they last for several days and are so helpful in making healthy food choices.

Breakdown of Salad in a Jar

The breakdown of the layered salad in a jar…

Like most things, there is a “way” to layer the salad so that it stays fresh and crisp. I don’t think anyone likes a soggy salad, so this part is important!

Instructions

  1. Measure 2-4 tablespoons of salad dressing into the bottom of the jar. (amount depends on the size of your jar)
  2. Add the non-absorbent or hard vegetables that won’t soak up the dressing.  (Such as carrots, celery, bell peppers, cauliflower, broccoli)
  3. Add the soft vegetables & grains.
  4. Greens of your choice – this creates the moisture barriers that keeps the other ingredients from getting soggy.
  5. Garnish with protein and toppings – nuts, cheese, tofu, fish etc.
  6. Make sure you pack ingredients tightly, less air between layers will help ingredients stay fresh. Cover and store in the fridge for up to five days.  When ready to eat, turn the mason jar upside down and shake the contents into a bowl.  The shaking helps to spread the dressing evenly over the whole salad!

There are so many creative ways to make these salads and there aren’t really any measurements for these salads either. Just layer as much or as little of each ingredient as you like. Here is our Healthy Happy Salad for inspiration. It includes a couple of ingredients (pea sprouts and basil) that we haven’t featured yet, but wanted to highlight for their health benefits.

Pea sprouts:

Sprouts are one of the most nutrient rich foods. They are the ultimate detox food and help with cell regeneration and prevent aging.

  • Vitamins- A, B1, B2, B3, B5, B6, B9, C, K
  • Minerals- Calcium, iron, phosphorus 
  • Lowers risk of diabetes by keeping blood sugar levels low
  • Great antioxidant support.
  • Aides in weight loss because they have an excellent nutrient to calorie ratio & offer a good amount of dietary fiber.

Basil: 

A common aromatic herb in the mint family. Basil, of course, is used to add flavor to a variety of recipes, but did you know that it also has many health benefits and immunity-enhancing properties?

  • Stress reducer- herb contains phyochemicals that lower cortisol, a hormone secreted when you’re tense.
  • High in vitamin K, A, C
  • Contains manganese, copper, calcium, folate, iron, magnesium & omega 3’s
  • Volatile oils found in basil protect against antibacterial growth

SaladinaJar3

Healthy Happy Layered Salad

INGREDIENTS FOR SALAD

  • Avocado Dressing*
  • Bell pepper
  • Barley
  • White beans
  • Sugar pea sprouts
  • Cucumber
  • Watercress 
  • Tomatoes

In a quart sized wide-mouth mason jar, layer ingredients in the order listed. Use as much of each ingredient as you like. Pack tightly and seal with the jar lid.

AVOCADO DRESSING: Blend the following ingredients together.

  • 1/2 avocado
  • 4-5 leaves of basil
  • Squeeze of lime
  • 1/4 cup walnuts 
  • 1/4 cup water
  • Salt, pepper, garlic to taste

In a blender pulse until smooth.

 

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