Eat Your Veggies!! – Salad in a Jar

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