I’m working with a new functional medicine doctor and am about to start this low inflammation diet. It’s like an elimination diet in that it will help me to determine which foods I’m sensitive to and should avoid. I’ve been mentally preparing for this, as I also have been given a 9-hour feed window, which means that my “dinner” will be when my typical lunch would be. And although this feed window is only temporary, I’ve been trying to think about how I’m going to eat everything that I’m supposed to eat within that timeframe. The only thing I can conclude is that I get to set myself up for success by being prepared – which means prepping meals and snacks ahead of time.
I went to a salad in a jar party last summer and absolutely loved the concept. So, as I think about ways to prepare and enjoy fresh, nutritious meals when I’m away from home these came to mind. Whether you're meal prepping for the week ahead or looking for a quick, wholesome lunch option, these portable salads are not only convenient but also customizable to suit your taste preferences and dietary needs.
BENEFITS OF SALADS IN A JAR
Salads in a jar offer several advantages over traditional salads:
Convenience: By layering ingredients in a jar, you create a portable meal that stays fresh and crisp until you're ready to eat. This makes them perfect for packing in lunchboxes, taking to picnics, or even enjoying at your desk.
Extended Freshness: The layering technique used in jars helps prevent the ingredients from becoming soggy. The dressing is added at the bottom, followed by hearty vegetables, grains, proteins, and finally, delicate greens. This keeps everything fresh and prevents premature wilting.
Versatility & Customization: You can customize salads in a jar to suit various dietary preferences and nutritional needs. Whether you're vegetarian, vegan, gluten-free, or following a specific diet plan, the flexibility of ingredients allows you to create a salad that fits your requirements perfectly. The possibilities for combinations are endless. You can experiment with different types of dressings, vegetables, proteins, grains, and toppings to keep your meals interesting and satisfying.
Nutrition & Health: It makes balanced meals easy. Salads in a jar can be tailored to include a mix of proteins, carbohydrates, healthy fats, and fiber, ensuring a nutritious meal. Plus, making your own salads allows you to control the quality and quantity of ingredients, avoiding unnecessary additives, preservatives, and excess calories often found in store-bought salads.
Cost-Effective: Preparing salads at home is generally more economical than purchasing pre-made salads from restaurants or stores. By using leftover ingredients and buying in bulk, you can save money and reduce food waste.
Visual Appeal: Salads in a jar are visually appealing, with colorful layers of fresh ingredients. This can make eating healthy more enjoyable and enticing. The attractive presentation can inspire you to eat more salads and incorporate a wider variety of vegetables and nutritious ingredients into your diet.
Portion Control: Jars provide a natural way to control portions, helping you to manage your intake and maintain a balanced diet without overeating.
Environmental Benefits: Using mason jars or other reusable containers reduces the need for disposable plastic packaging, contributing to a more sustainable lifestyle. And by planning and preparing meals in advance can help reduce food waste by ensuring ingredients are used efficiently.
TIPS FOR MAKING THE PERFECT SALAD IN A JAR
Creating a delicious and visually appealing salad in a jar is easy with these tips:
Layering Order: Start with the dressing at the bottom to prevent the greens from getting soggy. Add hearty vegetables and grains next, followed by proteins and toppings like nuts or seeds. Finish with leafy greens, which should be packed loosely to avoid compacting.
Choosing the Right Jar: Use
wide-mouthed mason jars for easier assembly and eating directly from the jar, should you choose. I, personally, perfer to dump my salad onto a plate. For single servings a 16oz mason jar works great. Be mindful and ensure the jars are clean and completely dry before assembling your salads to maintain freshness.
Preparation Order: Prepare ingredients in advance, especially if you're making several jars at once. Chop vegetables, cook grains or proteins, and portion out ingredients so assembly becomes a quick and streamlined process.
Storage: Store salads in the refrigerator, where they can last up to 4-5 days, depending on the freshness of ingredients used. Keep the jars upright to maintain the layered structure. To ensure extra freshness, you can use a
vacuum sealer.
Shake or Pour: When ready to eat, shake the jar to distribute the dressing evenly, or pour everything into a bowl if you prefer to mix it before eating.
3 DELICIOUS SALD IN A JAR RECIPES
Mediterranean Quinoa SaladIngredients:
¼ c lemon vinaigrette dressing
½ c cooked quinoa
¼ c cherry tomatoes, halved
¼ c cucumber, diced
¼ c bell peppers, chopped
¼ c chickpeas, rinsed and drained
2 tbsp feta cheese, crumbled
fresh spinach or mixed greens
Assembly: Dressing at the bottom, followed by quinoa, tomatoes, cucumber, bell peppers, chickpeas, feta cheese, and spinach. Seal and refrigerate until ready to eat.
Thai Peanut Chicken Salad
Ingredients:
¼ c Thai peanut dressing
½ c cooked chicken breast, shredded
¼ c shredded carrots
¼ c red cabbage, shredded
¼ c edamame beans
2 tbsp peanuts, chopped
mixed greens or romaine lettuce
Assembly: Start with peanut dressing, then layer chicken, carrots, cabbage, edamame, peanuts, and greens. Seal and refrigerate until lunchtime.
Caprese Salad
Ingredients:
¼ c balsamic vinaigrette
½ c cherry tomatoes, halved
¼ c fresh mozzarella, cubed
red onions
fresh basil leaves, torn
mixed greens or arugula
Assembly: Begin with balsamic vinaigrette, then add tomatoes, onions, mozzarella, basil, and top with greens. Seal and refrigerate, letting the flavors meld together until you're ready to enjoy.
Salads in a jar are not only a practical solution for busy lifestyles but also a creative way to ensure you're getting a nutritious meal packed with vitamins, minerals, and essential nutrients. Experiment with different dressings, ingredients, and combinations to discover your favorite flavors and textures. Google is your friend or you can check out this
150 Best Meals in a Jar recipe book, that takes jar prepping beyond the salad realm. Whether you're preparing them for yourself or the whole family, salads in a jar make healthy eating both convenient and enjoyable. So, next time you're planning meals ahead, consider adding these versatile jars of freshness to your menu.
xoDanette