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Meal Prep Idea: 4 Healthy Mason Jar Salads

In an age where convenience often clashes with healthy eating, meal prep has burgeoned into a sought-after solution for those looking to maintain a nutritious diet amidst busy schedules. One of the most stylish and functional ways to prepare meals ahead of time is by using mason jars. Not only do they keep your salads fresh and vibrant, but they also allow for portion control and quick grab-and-go lunches. In this article, we will explore four delicious and healthy mason jar salad recipes that are as nutritious as they are visually appealing.

1. Mediterranean Quinoa Salad

Ingredients:

• ½ cup cooked quinoa
• ¼ cup cherry tomatoes, halved
• ¼ cucumber, diced
• ¼ cup Kalamata olives, pitted and sliced
• ¼ cup feta cheese, crumbled
• Handful of spinach or mixed leaves
• 2 tbsp olive oil
• Juice of ½ lemon
• Salt and pepper to taste

Directions:

1. Begin by layering the ingredients in your mason jar. Start with the olive oil and lemon juice at the bottom to prevent the greens from wilting.
2. Add the cooked quinoa for a hearty base.
3. Follow with the cucumbers, cherry tomatoes, olives, and finally, the feta cheese.
4. Top with spinach or mixed leaves, filling the jar to the brim.
5. When ready to eat, shake the jar to mix the ingredients, and enjoy a taste of the Mediterranean on the go!

2. Crunchy Asian Salad

Ingredients:

• 1 cup shredded red cabbage
• ½ cup grated carrots
• ¼ cup edamame, shelled
• ¼ cup cucumber, julienned
• ¼ cup red bell pepper, thinly sliced
• 2 tbsp chopped spring onions
• ½ cup cooked chicken or tofu (optional)
• 3 tbsp sesame dressing (store-bought or homemade)
• Handful of chopped coriander

Directions:

1. Begin by adding the sesame dressing to the bottom of your mason jar.
2. Layer the shredded cabbage, followed by the grated carrots. These crunchy vegetables form a solid base and keep the dressing from sogging the greens.
3. Next, add the edamame, cucumbers, and red bell peppers. If you’re including protein, add the chicken or tofu here.
4. Top with spring onions and coriander for an added burst of flavour.
5. Give it a good shake before digging in to mix all the flavours!

3. Classic Cobb Salad

Ingredients:

• 1 cup romaine lettuce, chopped
• ¼ cup cherry tomatoes, halved
• ¼ avocado, diced
• ¼ cup cooked chicken, diced
• 2 tbsp blue cheese, crumbled
• 2 tbsp crispy bacon bits (optional)
• 2 tbsp red wine vinaigrette

Directions:

1. Start with the red wine vinaigrette at the bottom of your mason jar.
2. Layer the chopped romaine lettuce first, as this will remain crispy being immersed in the dressing.
3. Add cherry tomatoes, followed by the chicken, bacon bits, and blue cheese.
4. Lastly, top with the diced avocado. This way, it stays fresh until you’re ready to eat.
5. When it’s time to enjoy, shake the jar well for a classic Cobb salad experience without the fuss!

4. Chickpea & Avocado Salad

Ingredients:

• 1 cup canned chickpeas, rinsed and drained
• ½ avocado, diced
• ¼ red onion, finely chopped
• ½ cup cherry tomatoes, halved
• Handful of leafy greens (such as arugula or spinach)
• Juice of ½ lime
• Salt and pepper to taste

Directions:

1. Start with the lime juice at the bottom of the jar. This enhances the flavours of the chickpeas and prevents browning of the avocado.
2. Layer the chickpeas, followed by the finely chopped red onion. This helps to disperse the onion’s flavour throughout the salad.
3. Add the cherry tomatoes and then place the diced avocado gently on top to avoid it being squished.
4. Finish with a generous handful of leafy greens. Seal the jar and store in the fridge for up to three days.
5. When ready to eat, toss the ingredients together for a refreshing and protein-packed meal.

Conclusion

Mason jar salads are not only a convenient solution for meal prep but also a delightful way to enjoy a variety of flavours and textures. Whether you’re looking for something Mediterranean, Asian-inspired, or simply classic, these recipes are sure to keep your lunch options exciting and healthy. Prepare them in advance and experience the benefits of delicious homemade salads at your fingertips, ready to nourish you throughout the week!