DIY Salad-In-A-Jar

DIY Salad-In-A-Jar

The salad-in-a-jar trend is easy and convenient.

If you’re eating healthier, you’re bound to be consuming loads of salads. The problem with packing them for lunch is that you end up with a soggy mess or with your ingredients all over your lunch box. Enter the Mason Jar. A solution to your salad problems. If you haven’t heard of salads-in-a-jar yet, then you’re in for a treat. They are easy and convenient. You can also store it in the fridge for a few days. They are transportable and there’s no leakage in your bag- provided you’ve closed your jar properly ofcourse.

But, it is possible to mess it up. Then you end up with a soggy salad in any case. The trick to assemble it correctly – it’s all about the layering.

You will need:

  • A jar
  • Cutting board
  • Pearing knife
  • Salad spinner
  • A bowl

How to do it:

Choose a classic dressing :

  • Balsamic vinaigrette
  • Olive oil
  • Reduced fat dressing
  • Low fat plain yoghurt
  • Cottage cheese

Add 3-4 tablespoons to the bottom of the jar.

1240x660_salad2Then add a base layer:

Preferably start with ingredients that wont soak up the dressing

  • Carrots
  • Tomatoes
  • Chick peas
  • Sugar snap peas

You could also add in your onion rings first as it will soak up the dressing. It will therefore not be too strong when you eat it at lunch time.

Add the rest of the basics:

  • Veggies
  • Avocado
  • Black beans
  • broccoli
  • Peppers
  • Celery
  • Corn
  • Cucumber
  • Mushroom
  • Mango
  • Sun-dried tomatoes
  • Beetroot
  • Asparagus

1240x660_fruitNext, add some fruity goodness:

  • Sliced apples
  • Dried cranberries
  • Mandarin oranges
  • Strawberries
  • Blueberries
  • Orange segments
  • Sliced mango

Note: keeping the layers as tightly packed as possible. The less air- the longer it stays fresh.

Top with greens:

  • Baby spinach
  • Kale
  • Rocket
  • Lettuce

And add some extra flavour:

  • Dill or chives
  • Basil
  • Parsley
  • Mint
  • Oregano
  • Thyme

Combine two different types of greens for diversity in taste and texture. You can use a salad spinner to wash and remove excess water from salad greens. Adding the greens to the top of the jar will create a moisture barrier so your salad wont be soggy. This will be your last layer unless your adding cheese and nuts.

Now for some taste temptations:

  • Blue cheese
  • Mozzarella cheese
  • Ricotta cheese

1240x660_nutsHow about some crunch?:

  • Raw almonds
  • Raw walnuts
  • Sunflower seeds
  • Assorted seeds

Pick your protein (of about 100g):

  • Chicken
  • Turkey breast
  • Steak strips
  • Prawns
  • Salmon
  • Tuna
  • Ostrich
  • Egg
  • Tofu
  • Quinoa

Don’t worry, we didn’t forget about protein. A salad would be dull without it. Some people prefer to add their proteins into the salad jar before adding greens. Others, prefer to keep the salad in the fridge for a few days before eating it. If so, add your proteins right on top on the day you will eat the salad.

Ready to dig in? Just pour into a bowl or shake and eat directly from the jar.

Author: Tanja Schmitz

Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.