Salad In A Jar

This is what I pack for lunch when I’m going to be out for the day. It is so simple and delicious plus I know that I can eat healthy instead of being seduced by a high fat/sugar takeaway option.

Here is what you do: (You can prepare the night before and store in the fridge)

• Clean Jars with lids 24oz
• Layer 1: sweet Mustard dressing (make sure you put this on the bottom so it doesn’t make your salad soggy)
• Layer 2: Cooked Quinoa, couscous or Barley
• Layer 3: tomatoes, cucumbers, red onion, asparagus, celery, peppers, carrots plus anything green and leafy
• Layer 4: Avocado
• Layer 5: Organic tempeh or chicken
• Layer 6: Sunflower seeds, pumpkin seeds or sesame seeds

1. Cut, peel, wash the veggies/fruits. Cook the grains.

2. Prepare the dressing.

3. Once everything is prepared, layer into the jars.
   

• 4 tbsp olive oil
• 3 tbsp Apple cider vinegar
• 2 tbsp mustard
• 2 tsp maple syrup (or honey for non-vegans)
• Salt and pepper to taste

Mix all together and shake!

• Always aim to include protein, fat and carbohydrate to every meal you consume. A salad like this is the perfect combination for you.
• Put the salad dressing in first. Keep the moisture of the dressing away from your lettuce and greens for best results.
• Salad in a jar can last 3-10 days in the fridge. Three days for any salad in a jar that includes meat (eat those first) and up to 10 days for salads that have firm veggies and no meat. I like to keep things like eggs, cucumbers, and avocado out of my jar. I’ll add them when I’m ready to eat if I want them.
• Try to make homemade dressings so you are not consuming any chemicals.
• The size of the jar will determine the servings. I like using wide mouth jars because they are easier to fill, eat from, and clean. Use a pint jar for a lunch/single serving and use a quart jar for large dinner servings or a side salad for a family meal.

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