It’s my favorite time of year! Trees are budding, flowers are blooming, and the air is endlessly fragrant. All of the lively blooms and colors have inspired me to try new ways to create vibrant, nutrient packed lunches. Herein lies my newest effort: quick, easy and fun salad in a jar!  This hot trend is a great way to decrease meal prep time and ensure that you eat a hearty serving or three of spring’s finest greens. Plus, preparing and storing your meal in a jar makes transport easy and keeps veggies crispy.
 
With about 30 minutes of prep time, one whole week of salads in a jar will be ready to go! At mealtime, just pour out one salad jar into a bowl and lunch is served! Hint: For all ingredients to successfully exit the jar and enter the bowl, you might need to vigorously shake or tap the jar.

Getting Started
You can use any type of canning jar. However, I prefer the wide-mouth, quart-sized Mason jars for a large opening through which to pack in extra veggies and leafy greens.
 
Here is an easy step-by-step guide to follow (you can also fix the Sample Salad described below):

• Add 1-4 Tbsp of your favorite salad dressing to the bottom of the jar.
• Next add sturdy, moisture-resistant chopped vegetables, such as broccoli, carrots, radishes and cooked beets.
• Next add any type of beans, grains, and/or pasta.
• This optional layer can consist of proteins such as crumbled cheese, hard-boiled eggs, and/or diced cooked chicken.
• Next add any soft vegetables and fruits such as cherry tomato, cucumber, avocado, grapes, and/or figs.
• This layer can be composed of any type of nuts and/or seeds.
• Lastly, fill the rest of the jar with greens; you can really pack them in there. Try spinach, arugula, baby kale, and/or spring mix.

 
Remember: You can get really creative by mixing and matching your favorite ingredients with intriguing new ones! Here is one that I made to get you started.
 
Lemon Basil Dressing
¼ cup lemon juice (I like to use fresh squeezed lemon)
¼ cup olive oil
1 clove of garlic
1/8-teaspoon salt
Small handful of basil
Black pepper to taste
Place all ingredients into a blender or magic bullet and blend well.
 
Sample Salad
Place 3-4 Tbsp dressing in the bottom of the jar
¼ cup chopped broccoli
¼ cup garbanzo beans
¼ cup cooked quinoa
¼ - ½ cup cucumbers
1 Tbsp shaved Parmesan (optional)
2 Tbsp pumpkin seeds
Spinach – really pack it in!
 
Nutrition facts:
Calories: 326, Protein: 11grams, Total fat: 18grams (Saturated: 3grams, Monounsaturated 11grams, Polyunsaturated: 3grams), Total carbohydrate: 34grams (Dietary fiber: 6grams), Sodium: 313mg
 
Hope everyone is enjoying the longer, warmer days. Happy Spring!
 
~April, RDN

Breakfast is probably my favorite meal of the day. I know that if I don’t start my morning off right, my stomach will be grumbling within an hour, and nobody wants that!

Things to include: complex carbohydrates, fiber, and protein. This awesome combo will keep you full longer and be digested by your body more slowly, which means a steady stream of energy throughout your morning.

• Carb and fiber suggestions: 100% whole wheat bread or English muffins, oatmeal, shredded wheat, ground flax seed, chia seed, and fruit. You may not even realize it, but the little seeds and skins of berries (like blueberries and raspberries) are great sources of fiber!
• Protein suggestions: Greek yogurt, low fat milk, nuts or nut butters, eggs, beans, and occasionally lean meats or cheese.
• Options to limit: Be cautious of easy, simple carbs like sugary cereals, white bagels, and donuts. These may give you a quick spike of energy, but without the fiber and protein, your body may burn up that energy quickly and leave you hungry an hour or two later.

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​Holly’s Overnight Oats
Ingredients

• 1/3 cup Old Fashioned Oats
• ½ teaspoon cinnamon
• 2 tablespoons chopped walnuts
• 1 tablespoon ground flax seed
• ¼ cup skim milk
• 1/3 cup frozen fruit of choice (I like raspberries, blueberries, or strawberries)
• 2/3 cup plain Greek yogurt (would also work well with vanilla if you are not yet a fan of plain)

 
Directions
Choose a small container with a lid, such as a 2-Cup storage container or mason jar. In your container, mix together the oats, cinnamon, walnuts, and flax seed. Pour in the milk just to moisten (this will soften the oats overnight). Top with frozen berries, and plop/spread the yogurt on top. Do not mix! Place this in your refrigerator before you go to bed. Mix it all together in the morning and enjoy!
 
Nutrition Facts: 1 serving
            365 calories, 25 grams protein, 38 grams carbohydrate, 10 grams fiber, 85 mg sodium, 300 mg calcium