Food Wi$e

Accessibility


| Share

Homemade Salad in a Jar

I would like to have salads more often for lunch, but the prepared ones are kind of expensive. They do not have my favorite ingredients, either. Do you have any ideas for me?
Homemade Salad in a Jar

Photo courtesy of www.flickr.com/photos/sunnyswede

Have you tried making salad in a jar? You can use a Mason jar (the type used in canning) or another large glass jar with a cover. The salads looks very colorful and appetizing. Your layered salad is rich in fiber, vitamins and minerals. Here's an example of how to layer a salad in a jar.

  • Add 2 tablespoons of your favorite salad dressing to the bottom of the jar.
  • Add a layer of "hard" vegetables, such as carrots, cucumbers, broccoli and radishes. These vegetables protect the layers from getting soggy.
  • Add cooked beans or brown rice next.
  • Add protein such as canned tuna, hard-cooked eggs, leftover roasted chicken or other protein.
  • If desired, add soft vegetables or fruits such as avocado slices, tomato chunks, or diced strawberries.
  • Add nuts or seeds, such as almonds, walnuts, or sunflower seeds.
  • Add salad greens, especially dark green ones (romaine, etc.)
  • Top the jar with the lid and store in the refrigerator. When you carry it to work, try an insulated lunch bag to keep it cool.
  • Use within four days for best quality.

 

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Featured in Food Wise February 2015 newsletter (PDF)

Filed under: ,
Creative Commons License
Feel free to use and share this content, but please do so under the conditions of our Creative Commons license and our Rules for Use. Thanks.