What’s better than having a quick, easy lunch that isn’t a
pain to prepare? One that’s also healthy and delicious. This is where salads
come in! Salads are simple to make and pack bunches of nutritional value while
allowing you to manipulate their ingredients to fit your taste.
And mason jars are currently the trendy way to carry salads,
not just because they’re stylish holders –but because they preserve the
lettuce. In the mason jars, the salad dressing is put at the bottom of the jar,
while the contents of the salad are stacked on top. That way, when the salad is
poured onto your plate, the lettuce is still crisp and less of a mess is made
in the process! Of course, there’s nothing wrong with carrying a salad in a
regular food container with a lid. Put the dressing of your choice in a
separate lidded cup.
1. Mediterranean Mason Jar Salad
Recipe from KansasCity.com
- 1/3 cup red wine vinegar
- 3 tablespoons extra virgin olive oil
- 1 garlic clove, minced
- 1 teaspoon dried oregano leaves
- Salt and pepper to taste
- 1 cup diced cucumber, unpeeled
- 1 cup canned garbanzo beans, rinsed and drained
- 1/2 cup chopped red onion
- 6 cups chopped romaine lettuce
- 2 cups cooked chicken, diced
- 1 tomato, seeded and diced, or a couple handfuls cherry
- 4 canned artichoke hearts, drained and cut into quarters
- 1/2 cup feta cheese
- In a small bowl, whisk together red wine vinegar, olive
oil, garlic, oregano, salt and pepper. Divide dressing evenly among 4
(16-ounce) wide-mouth canning jars.
- Layer cucumber, beans, red onion, lettuce, chicken,
tomato, artichoke hearts and feta evenly in each jar in the order listed. Cover
with the lids and refrigerate until serving time.
- To serve, turn the salad out onto a serving plate. Serves
2. Kale Chopped Salad with Maple-Almond Vinaigrette
Recipe from Iowa
- 2 tablespoons extra virgin olive oil
- 2 large shallots, thinly sliced
- 2 cups Brussels sprouts
- 4 cups lacinto kale, ribs removed and finely chopped (about 1 bunch)
- 1/4 cup sliced almonds
- 1/4 cup fresh grated parmesan cheese
- 1/4 cup dried cranberries or 1/2 chopped fresh apple
- 4 strips bacon, cooked and crumbled
- 2 tablespoons creamy almond butter (or tahini)
- 2 tablespoons balsamic vinegar
- 1 tablespoon real maple syrup
- 1 tablespoon extra virgin olive oil
- For the maple-almond vinaigrette: Whisk together almond
butter (or tahini,) balsamic vinegar, maple syrup and olive oil in a small
bowl. Microwave for 15 to 20 seconds to help get almond butter smooth, if
necessary. Set aside in the refrigerator.
- Heat olive oil in a medium-sized skillet over medium-high
heat (6 out of 10.) Add half the shallots then fry until golden brown, about
two minutes. Remove to a paper towel-lined plate to drain then repeat with
remaining shallots. Sprinkle with salt then set aside.
- Trim ends off Brussels sprouts then remove outer leaves.
Shave sprouts very thinly on a mandolin or slice very thinly with a knife,
starting at the green end and stopping just before reaching the white, hard
end. The thinner the better. Toss to separate shreds, and then remove any big
pieces of tough white core.
- Combine shaved sprouts in a large bowl with kale,
almonds, parmesan cheese, dried cranberries (or apples), crumbled bacon and
fried shallots then toss with the maple-almond vinaigrette. Yields two
3. Roasted Yam and Kale Salad
Recipe from AllRecipes.com
- 2 jewel
yams, cut into 1-inch cubes
- 2 tablespoons
- Salt and freshly ground black pepper to taste
- 1 tablespoon
- 1 onion,
- 3 cloves
- 1 bunch
kale, torn into bite-sized pieces
- 2 tablespoons
red wine vinegar
- 1 teaspoon
chopped fresh thyme
- Preheat an oven to 400 degrees F. Toss the yams with 2
tablespoons of olive oil in a bowl. Season to taste with salt and pepper, and
arrange evenly onto a baking sheet.
- Bake in the preheated oven until the yams are tender, 20
to 25 minutes. Cool to room temperature in the refrigerator.
- Meanwhile, heat the remaining 1 tablespoon of olive oil
in a large skillet over medium heat. Cook and stir the onion and garlic until
the onion has caramelized to a golden brown, about 15 minutes. Stir in the
kale, cooking until wilted and tender. Transfer the kale mixture to a bowl, and
cool to room temperature in the refrigerator.
- Once all the ingredients have cooled, combine the yams,
kale, red wine vinegar, and fresh thyme in a bowl with a lid. Season to taste
with salt and pepper, and gently stir to combine.
4. Chopped Black Bean and Corn Mason Jar Salad
Recipe from OrganizeYourselfSkinny.com
- 5 wide mouth quart size mason jars
- 1 ¼ cup salsa
- 6-ounce container plain Greek yogurt
- 1 quart cherry tomatoes, halved
- 1 red onion, chopped
- 2 cans black beans, drained and rinsed
- 12-ounce package frozen corn, thawed
- 2 avocados, peeled and chopped
- 5-ounce block pepper jack cheese, cut into small cubes
- 4 to 5 cups chopped romaine lettuce
- ¼ cup or more chopped cilantro (optional)
- In each of the mason jars, pour ¼ cup of salsa. Then
divide the Greek yogurt evenly among the jars, so there’s about 1 ½ tablespoons
of Greek yogurt in each jar.
- Next divide and layer the rest of the ingredients
evenly between the five jars starting with tomatoes then following with onions,
black beans, corn, avocado, cheese, and ending with romaine and cilantro.
you’re ready to eat, pour it into a bowl, mix together and enjoy!
5. Chicken and Spinach Salad Jars
Recipe from Foxes Love Lemons
- 8 ounces cooked chicken breast, chopped
- 2 cups red grapes, halved
- 1/3 cup walnuts, roughly
- 1/3 cup shaved Asiago
- 4 cups baby spinach,
- 5 teaspoons red wine vinegar
- 5 teaspoons country Dijon
- 3/4 teaspoon chopped fresh
- 1/4 teaspoon kosher salt
- 1/4 teaspoon freshly
ground black pepper
- 5 tablespoons extra virgin
- To make the mustard-thyme vinagrette: In
small bowl,whisk together vinegar,
mustard, thyme, salt and pepper. While whisking, slowly drizzle in oil until
all oil is incorporated.
- Divide mustard-thyme
vinaigrette equally among 4 pint-sized mason
jars. Divide chicken over dressing. Layer remaining ingredients, ending
with the spinach (you may have to tightly pack spinach into the jars). Top with
lids and refrigerate for up to four days. To serve, pour onto a plate or bowl,
stir and enjoy.
6. Waldorf Salad
Recipe from WholeLiving.com
- 2 cups bibb lettuce
- 1/2 apple, diced
- 2 tablespoons sliced celery
- 3 ounces grilled chicken breast, sliced
- 2 tablespoons toasted whole almonds, chopped
- 1 tablespoon creamy
- Combine all ingredients, then serve and enjoy! If you’re
packing the salad, start by placing your lettuce at the bottom of your
container, adding your apples and celery on top, then the rest of the
ingredients except your dressing – pack that in a separate container.
7. Carrot Slaw with Cranberries, Toasted Walnuts and Citrus
Recipe from OnceUponaChef.com
- 1/2 cup walnuts, coarsely chopped
- 1 pound grated carrots, or 1-1/3 pounds carrots, peeled and
- 3 tablespoons extra virgin olive oil or walnut oil
- 1 teaspoon lemon zest and 2 tablespoons lemon juice, from 1
- 3 tablespoons freshly squeezed orange juice, from 1 orange
- 2 tablespoons honey
- 1/2 cup dried cranberries
- 3 scallions, white and green parts, thinly sliced
- 3 tablespoons chopped fresh Italian parsley
- Heaping 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- Set oven rack to middle position and preheat oven to 350
degrees. Place walnuts on baking sheet and bake until toasted and fragrant,
7-10 minutes. Set aside to cool.
- Combine all remaining ingredients in a large bowl and
toss well. Cover and refrigerate for at least 15 minutes to allow the flavors
to blend. Season to taste with salt, pepper, honey or more citrus. Toss in
walnuts and serve.
- When packing this salad for lunch, the ideal way would be
to pack it in a mason jar. If you don’t have a mason jar, combine the dry
ingredients of the salad together in one container, while giving the wet
ingredients their own separate container. Combine the ingredients when you’re
ready to eat.