This healthy hack is a new favorite in my household - Mason Jar Salads! Mason jars are a superb vessel for keeping busy people healthy. With a little planning and preparation, you can have a week’s worth of healthy lunches, all packed up and ready to go for you.
These are real life salads I’ve been making the past few weeks. I chose a list of Trader Joe’s ingredients to make it easiest, but you can substitute with any of your favorite ingredients to suit your tastes. Although I list a store-bought salad dressing, I only use a tablespoon or less, and when I’m ready to eat the salad, add a fat spritz of fresh lemon juice. Store-bought dressings can get pretty fattening, so be careful with your portion.
You can make all of these salads by setting aside one hour a week to prepare! Chop your ingredients, blend or whisk your homemade dressings and layer up!
Layer your Mason Jar Salad with dressings on the bottom, followed by heartier, non-absorbent veggies, then softer and more absorbent veggies, and lastly the greens. The tighter you pack the layers the fresher the salad will be. If you choose to add meat to your salads, do so on the day you plan to eat it.
Salad ingredients: roasted beets, bell peppers, avocado, cooked quinoa, carrots (shred full-sized carrots - baby carrots are wasteful!), chickpeas, cucumber, grape tomatoes, jicama sticks, snap peas, spinach, romaine, arugula, sunflower seeds, cashews, mushrooms
Dressings: Green Goddess (bought at Trader Joe's), , olive oil + balsamic vinegar, Thai Ginger Peanut Sauce, Caesar (recipes below!)
ONE: Olive oil/balsamic - roasted beets - bell peppers - avocado - quinoa - arugula
TWO: Green Goddess dressing - carrots - chickpeas - cucumber - tomatoes - jicama - spinach
THREE: Vegan caesar - bell peppers - tomatoes - quinoa - romaine - sunflower seeds
FOUR: Thai Ginger Peanut Sauce - Snap peas - bell peppers - carrots - cashews - spinach
FIVE: Green Goddess - Mushrooms - tomatoes - snap peas - sunflower seeds - avocado - romaine
1/2 cup raw cashews, soaked overnight
1/4 cup water
2 tablespoons extra-virgin olive oil
1 tablespoon lemon juice
1/2 tablespoon Dijon mustard
1/2 teaspoon garlic powder
1 small garlic clove (you can add another if you like it super potent)
1/2 tablespoon vegan Worcestershire sauce
2 teaspoons capers
- 1/2 teaspoon fine grain sea salt and pepper, or to taste
- Blend until smooth
⅓ cup peanut butter (we use almond butter, less inflammatory, still yummy!)
2 tablespoons honey
3 teaspoons freshly grated ginger
2 tablespoons rice vinegar
2 teaspoon sesame oil
- Water to thin
- Whisk all ingredients