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Moderated by:
Prashila Mistry, MS, RD, CLEC
FitLife Registered Dietitian
email: psmistry@ucsd.edu

Thursday, February 26, 2015

Easy Healthy Meal: Salad in a Jar

Looking for a quick and easy meal to prepare ahead of time in bulk so when you're in the midst of a hectic day, you have a pre-made meal ready to go?  Well, Salad in a Jar may just be the healthy answer you've been looking for.  This tasty meal can be customized, made in advance in bulk, and won't break the bank.  Plus, making salads in mason jars doesn't take up a lot of room in the fridge and won't take up a lot of room in your bag--not to mention they look appealing too!

The trick is to follow the steps to make sure your salad stays fresh.  First, add the dressing at the bottom of the jar, next the hearty bits, typically some cheese and a protein source like beans, grilled chicken, or tuna.  Strategically placing the hearty bits on top of the dressing creates a barrier between the dressing and the next layer, which are the lighter bits, and trust me, you don't want them to get soggy.  The lighter bits are generally your source of whole grains (brown rice, whole grain pasta, or my personal favorite, quinoa) and also chopped up pieces of veggies.  Second to last, you stuff in some mixed greens on top and finally any extras like chopped up herbs and nuts.  To get started, try the Mediterranean Quinoa Salad recipe, below.  Then, get creative and explore different ingredients to satisfy your own taste preferences.  There are a world of delicious possibilities.


Mediterranean Quinoa Salad 

Add each ingredient in the order listed into a mason jar. 

Dressing
2 Tbsp Lemon Vinaigrette (*recipe below) 

Hearty Bits:
1⁄4 cup feta, crumbled
1⁄4 cup garbanzo beans 

Lighter Bits
1⁄2 cup cooked quinoa
1⁄4 cup tomatoes, chopped 
1⁄4 cup red onion, chopped 
1⁄4 cup cucumber, chopped 

On top, greens
1⁄2 cup mixed greens

Extra Ingredients:
1 Tbsp fresh mint, chopped 
1 Tbsp cup pine nuts 
Screw on the lid and store in the fridge for up to 3 days. 

*Lemon Vinaigrette 
(will make enough for 3-4 mason jars) 
Juice from one large lemon
1⁄3 cup olive oil
Few grinds of black pepper
Pinch of salt
Stir or Shake all ingredients together in a container. 

image source: http://www.thekitchn.com/

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