Salad jars

photo 2(2)I saw this idea recently and think it’s fantastic! Salad in a jar. No mess, no exploding boxes and easy to transport! It allows you to dress the bits that need a bit of moisture but keep leaves, nuts and seeds etc. fresh at the top. They keep well for a couple of days in a secure jar so you can prepare your lunches in advance.

Making the perfect lunch:

Carbohydrate – amount should be dictated by your energy requirements in the day. Starchy carbs are a good base layer in these jars, absorbing dressings and flavours

– quinoa, couscous, brown rice, sweet potato, wholemeal pasta, butternut squash, sliced peppers, mushrooms, tomatoes

Protein – choose lean, unprocessed meats or other sources of protein, great for using up leftover roasts. Add the protein layer second.

– chicken breast, turkey mince, leftover beef/pork/lamb, boiled eggs, small amount of cheese, salmon fillet, mackerel, tuna

Good fat – add these on top of the salad leaves so they stay crunchy

cashew nuts, walnuts, pumpkin seeds, sunflower seeds, flaxseed, avocado

Greens – fill up your jars with plenty of salad leaves to get a dose of vitamins, minerals and antioxidants

– rocket, spinach, watercress, herbs such as parsley and coriander

Dressing – always make your own with some simple ingredients. Add after the base layer so the carbohydrates absorb all of the dressing

– olive oil, wholegrain mustard, natural yoghurt, apple cider vinegar, lemon juice, balsamic vinegar

Mix it up and enjoy an easy and nutritious lunch!

photo 1(2)

 

 

Posted in Blog, Recipes and tagged , , , .