Mason Jar Salads

May 30, 2016

These healthy, layered salads are fun and easy to make. Add a protein and/or grain and you have a complete, nutritious meal to go!

Mason Jar Salads are an ideal way to add a ‘rainbow’ of vegetables and fruit to your diet and put you on the right path to getting your recommended 5 servings a day.

Assembly is easy –  just remember to start with wet ingredients and build up to dry.

MASON SALAD JAR BASICS

• Start with a clean pint-sized mason jar.
• You can either add dressing as the first layer (at the very bottom) or store the dressing separately for adding later. Next add wet items, such as tomatoes or cucumbers.
• Then add moisture-resistant veggies, like carrots for example, on top of that.
• Top with the protein of your choice – chick peas, beans, chicken, tuna, boiled egg, salmon.
• Layer on more veggies, or greens, pasta, quinoa, rice or couscous.
• Top with sprouts, seeds, nuts, croutons or other crunchies.
• Seal jar with lid and store in the fridge until you’re ready to eat. Shake before eating to distribute dressing.

The combinations are endless and the variety of choice banishes boredom. Try a few of our favourites:

From the bottom up: Diced red bell peppers, shredded carrots, garbanzo beans, broccoli, sliced red onions, sprouts.

From the bottom up: Diced cucumber, couscous, cherry tomatoes, more couscous, shredded carrots, mixed greens.

From the bottom up: Diced cherry tomatoes, shredded carrots, broccoli florets, yellow bell peppers, red kidney beans, mixed greens.

For something sweet, layer different coloured fruit and top with whipped cream.

From the bottom up: strawberries, tangerine slices, pineapple chunks, sliced kiwi fruit, blueberries, whipped cream with pomegranate pips.