Mason Jar Salads for a Quick Lunch on the Go!
Between meetings, phone calls and emails (and lunch time fitness at HCC), it can be hard to find time to eat a healthy lunch. But with a little planning ahead you can have a delicious easy lunch-on-the-go! Dr. Laura Christoph, Professor of Nutrition, showed us some quick Mason jar salad ideas.
Mason Jar Salads and Homemade Salad Dressing
Leafy greens (2 cups):
Try the deep leafy greens such as chopped kale, arugula, romaine, and spinach.
You can also try a shredded broccoli or brussels sprout mix
Try the deep leafy greens such as chopped kale, arugula, romaine, and spinach.
You can also try a shredded broccoli or brussels sprout mix
Healthy protein (1/2 cup):
Try some chopped chicken breast, lentils, chickpeas, or hard boiled eggs.
Try some chopped chicken breast, lentils, chickpeas, or hard boiled eggs.
Colorful veggies (1 cup):
Try a purple veggie like beets, orange carrots or sweet potatoes, white veggies like cauliflower, or deep red cherry tomatoes or red peppers.
Try a purple veggie like beets, orange carrots or sweet potatoes, white veggies like cauliflower, or deep red cherry tomatoes or red peppers.
Healthy fat (1-2 Tbsp):
To add to your salad satisfaction, top your lunch with some nuts or seeds, and a bit of crumbled cheese.
Fat adds a creamy texture and causes your stomach to empty slower, leaving you feeling fuller for longer!
To add to your salad satisfaction, top your lunch with some nuts or seeds, and a bit of crumbled cheese.
Fat adds a creamy texture and causes your stomach to empty slower, leaving you feeling fuller for longer!
Fun flavor (1-2 Tbsp):
Looking for sweet? Try some dried cherries, raisings, or chopped apples.
Feeling spicy? Try some fresh cilantro or jalapeno peppers.
Looking for salty and sour? Try some pickled veggies, sundried tomatoes, or olives.
Looking for sweet? Try some dried cherries, raisings, or chopped apples.
Feeling spicy? Try some fresh cilantro or jalapeno peppers.
Looking for salty and sour? Try some pickled veggies, sundried tomatoes, or olives.
The layering:
Put the wet ingredients on the bottom.This will prevent your salad from getting soggy!
Put the wet ingredients on the bottom.This will prevent your salad from getting soggy!
Homemade vs. storebought dressing:
You will save on money, lots of chemicals, processed fats, and added sugars!
You will save on money, lots of chemicals, processed fats, and added sugars!
How to Build a Healthy Salad DressingCombine the following:
1 Tbsp Oil – EVOO, Walnut, Hazelnut, Avocado, Flavored
1 Tsp Vinegar – Balsamic, Sherry, Apple Cider, Rice Wine, Falvored
1/2 Tsp Sweetness – Honey, Maple Syrup, Brown Sugar, Jam
1/2 Tsp Mustard – Dijon, Honey Mustard, Grainy, Spicy
2 Pinches Herbs – Herbs de Provence, Rosemary, Thyme, Basil, Dill
1 Pinch Seasoning – Salt, Pepper, Garlic, Smoked Paprika
1 Tsp Vinegar – Balsamic, Sherry, Apple Cider, Rice Wine, Falvored
1/2 Tsp Sweetness – Honey, Maple Syrup, Brown Sugar, Jam
1/2 Tsp Mustard – Dijon, Honey Mustard, Grainy, Spicy
2 Pinches Herbs – Herbs de Provence, Rosemary, Thyme, Basil, Dill
1 Pinch Seasoning – Salt, Pepper, Garlic, Smoked Paprika
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