Salads prepared in glass mason jars are not only visually appealing, but are an easy way to have a make-ahead healthy meal or snack! They are easy to prepare, a great way to eat more veggies, and they use ingredients you may have on hand in your fridge or pantry. They are perfect for a picnic in a park or a day at the shore!
Below are the steps to “building” a jar salad - courtesy of fruitsandveggies.org.
START with a layer of your favorite salad dressing. Choose an oil- and vinegar-based dressing or make your own vinaigrette using the ratio of three parts oil to 1 part vinegar, along with fresh herbs, Dijon mustard, shallots and salt-free seasonings.
ADD hearty-textured vegetables like kale, celery, carrots, bell peppers, whole tomatoes, broccoli, edamame and cauliflower that will stay crisp when marinating in the dressing.
LAYER in the beans, cooked whole-grains like pasta, rice, quinoa, farro or wheat berries or nuts and seeds. All add texture, fiber and a boost of vitamins and minerals to the finished salad.
FOLLOW with soft vegetables like zucchini and mushrooms or fruits like berries and melon, cheese, roasted chicken and deli turkey or ham.
FINISH it off with tender mixed greens, baby arugula, red or green romaine or baby spinach, seal with a lid and refrigerate.
Shake It Up! When ready to eat, just shake it up to disperse the dressing, grab a fork and dig in!
Tips & Tricks: When using delicate or aromatic ingredients like avocados, hard-boiled eggs or tuna, add them the day that you plan to eat the salad.
Happy salad-making!
Be inspired,