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)



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