Maria MarloweIn a busy week, it’s not uncommon to want grab-and-go lunch options. That’s why salad jars are the perfect meal prep option. All it takes is a few mason jars and salad ingredients.
The trick is to layer your ingredients from heavy to light, starting with your dressing and ending with your greens. That way, you won’t be stuck with a soggy salad that doesn’t taste fresh. Make 3-5 of these at the beginning of the week for an effortless lunch. When you’re ready to eat, just shake and dump it into a bowl.
Here’s three simple yet hearty salad-in-a-jar recipes. Keep in mind that cooked meat or fish will last about 3 days, while completely veggie-based salads should last about 5 days.
Salad Jars: The New Bring-To-Work Lunch
Mediterranean Salad Jar with Quinoa
Ingredients
- 1 ½ tsp. fresh lemon juice
- 1/2 tsp. Dijon mustard (optional)
- 1/8 tsp. salt
- ¼ tsp. black pepper
- 1 tbs. olive oil
- ½ cup chickpeas
- ½ cup diced tomatoes
- ½ cup diced cucumber
- ½ cup quinoa
- ¼ cup diced kalamata olives
- ¼ cup diced red onion
- 2 tbs. raw or sprouted sunflower seeds
- 2 cups organic baby spinach
- First, make the dressing: In a large bowl, add lemon juice, Dijon, salt, and pepper. Whisk together vigorously, and then continue whisking as you slowly pour in the oil a few drops at a time until completely combined.
- Pour in bottom of a large 1 quart mason jar. Next, layer salad ingredients in order listed. Screw lid on tight and refrigerate.
South of the Border Salad Jar with Roasted Red Pepper Dressing
Ingredients
- 2 organic fire roasted peppers
- 3 tbs. raw pumpkin seeds
- 2 tbs. fresh lime juice
- 1 tbs. minced fresh cilantro
- 1/4 tsp. cumin
- cayenne (optional)
- salt, to taste (note that roasted peppers may already have salt)
- 1/2 cup black beans
- ½ cup grilled tempeh, shrimp, or chicken
- 1/2 cup organic corn kernels (blanched)
- 6 grape tomatoes, sliced in half
- 1/2 cup grated jicama or carrot
- 2 tbs. red onion, minced
- 2 tbs. raw or sprouted pumpkin seeds
- 2 cups organic mesclun greens
- First, make the dressing. Add all ingredients to a bullet blender and blend until creamy. Pour half into the bottom of a 1 quart mason jar, and reserve the rest for another salad.
- Next layer salad ingredients in order listed. Screw lid on tight and refrigerate.
Detox Salad Jar
Ingredients
- 2 organic fire roasted peppers
- 3 tbs. raw pumpkin seeds
- 2 tbs. fresh lime juice
- 1 tbs. minced fresh cilantro
- 1/4 tsp. cumin
- cayenne (optional)
- salt, to taste (note that roasted peppers may already have salt)
- ¾ cup black beans
- ½ cup broccoli florets, chopped small
- ½ cup grated carrot
- ½ cup cauliflower florets, chopped small
- ¼ cup shallot or red onion, diced
- 2 tbs. raw or sprouted sunflower seeds
- 2 tbs. raw or sprouted pumpkin seeds
- 2 cups organic mesclun greens
- Pour dressing into bottom of a 1 quart mason jar, then layer salad ingredients in the order listed. Screw lid on tight and refrigerate.
- The veggies for this salad can either be roasted or raw. If raw, the key is to chop them very small, about ¼ inch pieces. If roasting, chop the broccoli, carrot, and cauliflower into 1 inch pieces, coat with a little olive oil, and roast in a 425 degree oven for about 15 minutes, or until veggies are tender. Layer in the jar as listed in the ingredient list.
About the Author: Maria Marlowe is an Integrative Nutrition Health Coach who has helped thousands of people improve their health by optimizing their diet. She has created meal plans and programs to help you lose weight, clear up acne, and spend less time in the kitchen yet still eat healthy.
She has been featured in Vogue, The New York Times, NBC, Well + Good, and more. Her first book, The Real Food Grocery Guide, will teach you how to eat healthy without going broke.
Check out her site, www.mariamarlowe.com, or follow her on Instagram @MariaMarlowe and Facebook for more healthy recipes.