By Alicia Ghio
Salad is one of my favorite lunches to bring to work. By using a Mason jar, you can pack your salad the night before and then just grab and go as you head out the door to work in the morning. The key to building a great Mason jar salad is all in the order that you pack it.
Step 1: 2 – 4 tablespoons of dressing
Step 2: hard vegetables – think carrots, celery, radish, even hearty red cabbage
Step 3: protein – chicken, fish, beef or for vegetarians, beans, tofu, etc.
Step 4: soft vegetables – like tomatoes
Step 5: greens – lettuce, spinach
Step 6: nuts, seeds and/or cheese – these should be last minute additions
When you are ready to eat, just shake the jar.
For a “main course” salad, use a quart-sized jar. For a smaller side salad, go with a pint jar. In both instances, I recommend a wide mouth jar. This way you can easily dive right in and not have to dispense the salad onto a plate.
For a colorful and hearty salad, I like to go with a combination of carrots, celery, radish, red cabbage, grilled chicken, cherry tomatoes and romaine lettuce.
When it comes to dressing, here’s where lots of us add extra calories to our otherwise healthy lunch. Here is a recipe for one of my favorite dressings.
Makes 4-6 servings
123 calories per serving – based on 6 servings
- 1 avocado, smashed
- 1/2 cup fresh parsley, minced
- 2 tablespoons chives, diced
- Juice of 1 lemon
- 1/4 cup extra virgin olive oil
- 1/4 cup unsweetened coconut milk
- Salt and black pepper, to taste
- 4-6 tablespoons water (optional)
- Place all ingredients in a blender or food processor.
- Blend until desired consistency. If you feel it’s a bit thick, slowly blend in a few tablespoons of water.
- Use immediately or refrigerate in an airtight container for up to four days.