#FoodFocus – Super Simple Salad Jars

Do you ever feel like a deliciously healthy salad but are too pressed for time to make one? Or you just don’t feel like collecting all the ingredients, slicing and chopping? Wouldn’t it be great to just grab one already prepared and go?  I am always shocked at how much the grocery stores charge for an already prepared bowl of salad! I tend to be a bit frugal. I look at these bowls and find myself calculating how much the ingredients actually cost!

So, with a little prep, some healthy fresh greens, lean protein, a few legumes and even some cheese you can make a bunch of them, put them in the fridge and have them ready to go. And they won’t cost you a pretty penny! Maybe spend a couple of hours on the weekend to get them all put together.

After making a few, I hope you will be inspired to come up with your own delicious nutritious combinations. The sky is the limit!

Here we go!

CHICKEN & SPINACH SALAD
1/4 cup green pepper, diced
2 crimini mushrooms, sliced
lettuce
3 medium to large strawberries, sliced
4 baby spinach leaves
1/2 cup leftover chicken, shredded or sliced
walnuts, roughly chopped

Avocado Sesame Dressing:
olive oil
lemon juice
apple cider vinegar
1/2 avocado
salt and pepper to taste
toasted sesame seeds

In a small food processor, scoop out 1/2 an avocado, squeeze in about 1/2 lemon. Add a splash of apple cider vinegar, some salt and pepper. Slowly drizzle in some olive oil until smooth. If it’s too thick, add a little water until the desired consistency is achieved.

This salad is loaded with antioxidant phytonutrients from the spinach, mushrooms, strawberries, avocado and bell pepper. You also have anti-inflammatory benefits from the apple cider vinegar and walnuts, healthy fats from the olive oil and the avocado, fiber and some lean protein and you have a super salad!

***********************************************************************

SOMBRERO SALAD
1 celery rib, sliced into small pieces
8 cherry or grape tomatoes whole or sliced in half
1/4 cup corn niblets
1/2 cup black beans
shredded cheddar cheese, as much or as little as you like
torn lettuce to fill the jar

Honey Lime Dressing
Whisk together:
juice of 1/2 lime
3 Tbsp Olive Oil
1 Tbsp honey
1/2 tsp chili powder
1 Tbsp cilantro, finely chopped

High in fiber and rich in iron, this salad satisfies with nutrient-dense plant protein from the black beans as well as calcium from the cheddar cheese. Enjoy it with a side of tortilla chips or serve it in a tortilla bowl!

***********************************************************************

QUINOA SPINACH & CHICKPEA SALAD
8 cherry or grape tomatoes, whole or sliced in half
1/2 cup chickpeas
roasted red pepper
1/4 cup black beans
1/4 cup cooked quinoa
baby spinach leaves to fill
feta cheese

Lemon Mayo Dressing
Whisk together:
2 Tbsp mayonnaise
fresh lemon juice
black pepper
fresh dill or other herb of your choice

Quinoa is one of the few plant foods that contains all 9 essential amino acids! Gluten-free and loaded with antioxidants, adding quinoa to any salad transforms it into a Super Salad!

***********************************************************************

This one is a favourite at our table. We love the crispiness of the purple cabbage, the tanginess of the apple and the sweetness of the honey in the dressing!

The quantities are for a large Mason Jar and is enough as a side salad for a family of 4.

RAINBOW SALAD WITH CHICKPEAS
1 cup carrot
1 cup purple cabbage, shredded
1/2 Granny Smith apple
1/2 red bell pepper
1 cup fresh baby spinach
1 cup chickpeas, rinsed and drained
lettuce, enough to fill the jar

I sliced all the ingredients into matchsticks, except the chickpeas of course.

2017-03-01-15.23.52.jpg.jpeg

Honey Lemon Vinaigrette
For a large jar:
yields about 1/2 cup
Whisk together:
3 Tbsp Olive oil
2 Tbsp freshly squeezed lemon juice
3 Tbsp honey
1 Tbsp apple cider vinegar
salt and pepper to taste

Adjust the quantities for a small single serving size.

*******************************************************************

SPINACH AND BEETROOT SALAD
1/2 – 3/4 cup chickpeas, drained and rinsed
1 celery rib, sliced
1 small sugar beet, peeled and sliced
handful of baby spinach
1/2 cup shredded purple cabbage
walnuts
peashoots

2017-03-06-20.19.40.jpg.jpeg

For this jar, I used the Honey Lemon Vinaigrette above. The tanginess of the lemon and apple cider vinegar pairs well with the beets. 

Besides being delicious with their sweet earthy flavour, beets are packed with powerful phytonutrients, immune-boosting Vitamin C, fiber and essential minerals for optimal health. They contain betaine, a nutrient that helps protect against environmental stress, fights inflammation, protect internal organs and enhances performance (Benefits of Beets, 1997-2017).

Adding beets to any salad certainly elevates it from healthy to a ‘super healthy’ status! Try some today.

***********************************************************************

Please note:

Layer your jar starting with the dressing and end with the nuts, seeds or sprouts. Keep delicate greens away from the dressing so they don’t wilt. Close and refrigerate for up to 4 days.

All my dressings yield about 1/4 cup (except the last one) but feel free to make and use more to suit your taste. These are all made in pint jars for single-servings but double the amounts if you’re using the quart size jars for a family sized salad (or if you’re really hungry).

These are just a few of the salad jars I have been prepping over the last week. You may change the quantities of the ingredients as you prefer. These are just guidelines so let your imagination go wild! I would love to hear about your combos! Drop me a line in the comment section.

Enjoy 🙂

“Your diet is a bank account. Good food choices are good investments.” – Bettheny Frankel

Works cited:
Benefits of Beets. (1997-2017). Retrieved from Mercola – Take Control of Your Health: http://articles.mercola.com/sites/articles/archive/2014/01/25/beets-health-benefits.aspx

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s