This nutritious Mason jar salad allows plenty of room for customization based on your taste preferences.
Thats whereHigh-Protein Mason Jar Saladscome into play.
Theyre easy to prep ahead and grab and go.
Photo:Ali Redmond
We recommend adding it first to prevent a soggy salad at lunchtime.
For this formula, youll need 2 tablespoons.
Plus,oil is a source of heart-healthy fats, which are an important part of a balanced diet.
Ali Redmond
Layer 2: Vegetables
Next, its time topack on the veggies.
This layer adds lots of fiber, antioxidants, vitamins and minerals.
For this layer youll need about 34 cup chopped veggies.
Ali Redmond
Layer onyour favorite source(s) of protein.
Some plant-based ideas include beans, nuts, seeds, tofu and edamame.
Animal sources of protein you could add include hard-boiled eggs, cheese, chicken and shrimp.
Ali Redmond
This protein layer will help you feel full and provide energy without spiking your blood sugars.
Aim for another 34 cup, or about 3 ounces of protein here too.
Layer 4: Greens
Finally, top it off with some greens.
The greens come last since theyre most likely to get soggy if left sitting in salad dressing.
Add about 1 cup of your favorite greens to top off your salad.
Pour 2 tablespoons of the vinaigrette into a 1-quart mason jar.
(Reserve the remaining dressing for another use.)
Top with 1 cup spring mix.
Cover and refrigerate for up to 3 days.
When ready to eat, shake the jar until the vinaigrette is evenly distributed.
Refrigerate assembled salad for up to 3 days.
It contains vitamins, minerals, antioxidants, protein and fiber in a grab-and-go jar.
If you just want a side salad, a smaller jar will do.
A bigger jar would also work well for a meal-size salad.
To prevent sogginess, put the dressing in first and then hearty veggies.
Eat within 3 days of preparation.
If you vacuum-seal the mason jar, lettuce can stay fresh in a Mason jar up to a week.
Otherwise, enjoy it within 3 days.
EatingWell.com, July 2024
American Diabetes Association.Fats.
Mullins AP, Arjmandi BH.Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases.Nutrients.
