How To Make A Mason Jar Salad.
Hello!
Ah, Summer! With stunning flowers, beach time, BBQs, garden parties, and copious amounts of iced tea and smart little cocktails-what’s not to love? Summer also offers us an abundance of fresh and local fruits and vegetables, making it easy to make vibrant, delicious, and healthy salads.
I try to eat a big salad daily; the challenge is finding the time and motivation to make it. We purchase an array of salad ingredients every week, and they often get lost at the back of the fridge, and by the time I think about making a salad, the veggies have all wilted. Such a waste!
I’ve found a quick and easy solution by doing prep work once and making five mason jar salads. Mason jars will keep your salads fresh for 5 days, which likely wouldn’t happen if you stored the salads in plastic bags or containers.
These salads are so versatile and can be customized to your liking, but they usually contain four main ingredients: leafy greens, vegetables, protein, and a dressing. Other additions include grains, seeds, nuts, fruit, and cheese, etc.
The main component of a mason jar salad is layering the ingredients vertically in a specific order so they don’t get soggy. The dressing goes at the bottom, followed by crunchy vegetables, protein, softer veggies, grains, cheese, nuts, and lettuce at the top.
How to Make The Perfect Mason Jar Salad.
Before you begin, ensure the mason jars and salad ingredients are clean and dry. It is easier to fill a wide-mouthed mason jar.
Start by putting 2 Tablespoons of dressing into the bottom of the jar. You can also add the dressing when you eat the salad.
Add items that will respond well to marinating in the dressing:
Cucumbers.
Mushrooms.
Carrots.
Beets.
Celery.
Cabbage.
Add your protein:
Plant-based options:
Any type of beans- chickpeas, black beans, kidney beans, or lentils.
Tofu or tempeh.
Other types of protein:
Chicken breast, canned tuna, shrimp, or hard-boiled eggs.
Add other veggies:
Cherry tomatoes, peppers, broccoli, or cauliflower.
Add grains:
Quinoa, rice, farro or pasta.
Add remaining ingredients:
Cheese-we use non-dairy cheese. Daiya cheese makes excellent feta, gouda, and cheddar cheeses. Dairy versions of these cheeses also work well. Chop the cheese into small squares.
Nuts and seeds like pumpkin, sunflower, and hemp.
Fruit.
Add greens:
Spring mix, romaine lettuce, baby spinach, kale, arugula, radicchio, or mustard greens.
Leave some space at the top of the jar so it is easier to shake and mix the ingredients before you dine.
Salad Dressings.
Here are some easy salad dressing recipes:
Oil & vinegar
3 parts oil, 1 part vinegar.
Olive and avocado oils are excellent. Apple cider vinegar, balsamic, or red/white wine vinegar.
You can also add Dijon mustard or hot sauce to give it a little kick.
My usual salad dressing (I double this recipe)
4 tablespoons oil.
2 tablespoons vinegar (apple cider or balsamic).
1 tablespoon maple syrup.
Tahini Dressing
1/3 cup tahini (ground sesame seeds).
1 medium lemon, juiced.
1-2 Tbsp maple syrup, agave or honey.
1 pinch of sea salt.
½ - 1 clove garlic minced.
2-3 Tbsp of water to thin if the dressing becomes too thick.
Whisk ingredients in a bowl and store in a mason jar.
I’ve discovered that the prep work for 5 mason jar salads is about 30 - 40 minutes. When I’m busy chopping and shredding, I listen to the radio or a podcast or watch an episode of The Gilmore Girls (again!). A bit more time is required to cook tofu or tempeh.
This simple method has been a game-changer for us. The salads look so beautiful in the mason jars and we keep them at the front of the fridge, so they can’t be missed. We’ve found these salads to be very satiating and don’t usually need any additional food, but if we have the energy, we’ll BBQ some corn and veggie burgers. I’m grateful to have one of these mason jar salads available when I have zero motivation on the scorching hot days.
We’ve often grown our own salad ingredients and have many amazing local farms, farmer’s markets, and an exceptional organic food delivery program (thank you, Fiddlehead Farms!) to ensure easy access to excellent produce.
Bon Appétit! Stay cool and well!
Anita
Resources
DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners. The use or reliance of any information contained on this site is solely at your own risk. There are so many amazing crockpot recipes available. One of the most beneficial things about using a crockpot is its versatility; you can create your own delightful and nutritious creations.
