By now you’ve likely seen them all over the Internet, in magazines and on your co-workers’ desks at lunch. Jar salads have quickly become a thing because, as it turns out, they’re a perfect, portable solution for getting in your greens while on the go.
Another reason to love them? You can make four or five at a time–enough to get you through the entire workweek without having to painstakingly chop and assemble all of your salad ingredients every day.
Start with the Dressing
The secret to great jar salads lies in the layering, so it’s best to start with the dressing. After all, the longer those ingredients mingle, the more flavour your dressing will have. Make your own dressing with some olive oil, lemon juice, fresh herbs, garlic, balsamic, honey – keep it healthy.
If you’re planning to eat your salad within a day or two, the dressing can go straight into the bottom of the jar (1-2 tablespoons for pint-size). If you’ll be keeping it longer than that, consider storing the dressing separately in travel-friendly containers.
Chop Your Resilient Veggies
Resilient veggies are those that can hold their own in the bottom of the jar i.e. they won’t get soggy, lighter ingredients layered on top. Some examples: red onion (letting these sit in the dressing will mellow them out a bit), capsicum, carrots, cucumbers, snap peas, cherry tomatoes, olives. If you’re feeling a little fruity, grapes and diced apples hold up well, too – just sprinkle a little lemon juice onto the apples first to keep them from browning.
Pack in Some Protein
For a more satisfying salad with staying power, layer some lean protein on top of your resilient veggies. Some to consider: chopped hard-boiled eggs, diced chicken breast, canned tuna or salmon, and cooked beans or chickpeas.
Grab Your Greens
Next, cover your veggies and protein with a good handful (or two) of greens. Packing the greens tightly will help keep ingredients in place. Darker varieties pack more nutrients, so skip the iceberg and mix dark greens like kale, spinach, rocket or spring mix.
Top it Off
With your mason jar mostly full, now is the time to sprinkle on your favourite toppings. These can be croutons, shredded cheeses (careful with quantities), nuts, seeds and more delicate ingredients like berries and sprouts.
When it’s time to dig in, pour your salad onto a plate or into a bowl, or shake things up and enjoy it right from the jar. Just don’t forget to pack a fork if you’ll be eating it on the go!