Welcome, brave lunch seeker! Today you will set out on an adventure, not unlike the ones you may remember from the beloved “Choose your own adventure” book series. This time, your mission is to build a tasty and portable mason jar salad. What layered masterpiece will you create?
The jar
Choose a container that you can use to add your salad layers. Mason jars work well, but you can also re-purpose empty jam and pasta sauce jars, so long as they have a tight-fitting lid.
The choice is yours:
- The tall quart jar (~1L) – perfect for a main meal and bold layering
- The cute pint jar (~500mL) – small but mighty, perfect for snacks or side salads
The flavour boost
Add your favourite dressing or flavouring – you can use a store-bought version or build your own.
Some options to choose from:
- Greek or Italian vinaigrette for a mediterranean style salad
- Salsa and/or sour cream for a Tex Mex vibe
- Peanut dressing for a crunchy Thai salad
The base layer(s)
Add your base layer(s) that will give substance to your salad and protect your precious greens from the dressing below. To build a balanced salad, mix and match protein, grains, and veggies.
Here are some ideas in each group:
- Protein power – canned beans or chickpeas, canned (or cooked) salmon or tuna, leftover meat (beef, chicken, pork), tofu cubes, boiled egg
- Grain comfort – any leftover cooked grains you might have on hand like rice, quinoa, or pasta
- Veggie vibrance – cucumbers, peppers, tomatoes, onions, shredded carrots, or cabbage
The personal flair
Choose your add-ins. Here are some options, each with their own vibe. Can you think of others?
- Cheesy - feta, cheddar (cubed or shredded), bocconcini, or goat cheese
- Crunchy - nuts, pumpkin or sunflower seeds, crushed tortillas, crushed ramen, or crispy chow mein noodles
- Chewy - dried fruit or olives
The salad summit
- Gently pack in your salad greens – spinach, romaine, arugula, or a combo.
- Seal the lid – hold the jar high like a trophy
- You’ve completed your mission!
Your reward
Tomorrow at lunch, pour out your masterpiece victoriously or shake it up to mix and eat it straight from the jar if you are a total rebel. You’ve emerged from your journey a true lunch hero – your journey is complete…until next meal prep day.
Here are a couple of mason jar salad versions to try.
Greek mason jar salad
Flavour boost
- Greek vinaigrette (or use any other vinaigrette you have or like)
Base layers
- Chickpeas, drained and rinsed
- Cucumber, diced
- Cherry tomatoes, halved
- Red onion, chopped
Personal flair
- Feta cheese, crumbled
- Kalamata olives, chopped
Salad summit
- Greens of your choice (spinach, baby greens mix, or chopped romaine)
Instructions
- Divide the ingredients between your jars and layer in the order listed. Seal the lid.
- Keep refrigerated until ready to eat. Shake and eat directly from the jar, or for better mixing - pour into a bowl or plate and enjoy.
Thai peanut mason jar salad
Flavour boost
- Peanut salad dressing
Base layers
- Shelled edamame beans, thawed
- Cooked chicken, cubed (leave out for a vegetarian option)
- Cooked rice vermicelli noodles
- Carrot, shredded
- Red pepper, thinly sliced
Personal flair
- Mint and/or green onion, chopped (optional)
Salad summit
- Romaine lettuce, chopped (or greens of your choice)
Instructions
- Divide the ingredients between your jars and layer in the order listed. Seal the lid.
- Keep refrigerated until ready to eat. Shake and eat directly from the jar, or for better mixing - pour into a bowl or plate and enjoy.
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