Focus on Nutrition

Mason Jar Salads

mason jar salad

Wouldn’t it be great if you could just open up your fridge and have a healthy, ready-to-eat lunch or dinner waiting for you? Enter mason jar salads! In addition to being convenient, they also serve as built-in portion control.

Build your salad bar in a jar with these simple steps:

  1. Measure out and place one tablespoon of salad dressing at the bottom of the jar. If you prefer to pack your dressing separately until you’re ready to eat, that’s fine, too!
  2. Next, place one cup of hearty and crunchy vegetables, such as cucumbers, broccoli or carrots, on top of the dressing. Harder veggies will soak up some of the dressing flavor without getting too soggy.
  3. Add beans or starchy veggies like corn, and/or cooked grains, such as brown rice or quinoa.
  4. Top off your jar with a few delicate salad greens, like spinach or arugula. The greens work best at the top of the jar, so that they don’t get soggy. Screw the lid on tight, and you’re ready to go!

When you’re ready to enjoy your salad, simply pour the jar’s contents into a bowl. Feel free to also experiment in the third step with adding protein, such as grilled chicken or tofu, on top of your grains or starchy veggies.

Members, look for a fun salad jar chapter program in the June/July issue of TOPS News magazine.