SOUND DIETITIANS LLC
  • HOME
  • About
    • Philosophy
    • Our Team
    • Locations
    • Telehealth
  • Work With Us
    • Nutrition Counseling
    • Clinics & Businesses
    • Contact
  • Blog
  • Giving & Receiving

Eat Your Veggies!! – Salad in a Jar

4/18/2016

0 Comments

 
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.
Picture
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
0 Comments



Leave a Reply.

    Picture

    SD Blog 

    A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!  

    ​Megan Ellison,
    ​MS, RDN, CSOWM, CDE Founder

    Categories

    All
    Diabetes
    Dinners
    Farmers' Market
    Food Preparation
    Food Preservation
    Grocery Shopping TIps
    Gut Health
    Hydration
    Lunches
    Proteins
    Seasonal
    Snacks
    Sweets
    Veggie Sides
    Wellness
    Whole Grains

    Archives

    October 2024
    May 2024
    February 2024
    November 2023
    October 2023
    June 2023
    April 2023
    March 2023
    February 2023
    December 2022
    October 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    September 2021
    May 2021
    March 2021
    February 2021
    January 2021
    November 2020
    October 2020
    June 2020
    April 2020
    March 2020
    February 2020
    January 2020
    November 2019
    October 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    May 2018
    March 2018
    February 2018
    January 2018
    November 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    February 2016
    January 2016
    November 2015
    October 2015

    RSS Feed

Providing Expert Nutrition Services to the Greater Puget Sound Region. 
Newsletter
Photo from jeffreyw
  • HOME
  • About
    • Philosophy
    • Our Team
    • Locations
    • Telehealth
  • Work With Us
    • Nutrition Counseling
    • Clinics & Businesses
    • Contact
  • Blog
  • Giving & Receiving