On-The-Go Jar Salads: 6 Weeks of Inspiration

There is no way around it, if we want to live a healthy lifestyle, we have to plan ahead. And on-the-go jar salads are one of my favorite ways to make sure that if I’m racing out the door in the morning, or too tired from a long day at work, I don’t have to let busy-ness or fatigue compromise my health goals. One day a week, I spend about 20 minutes making 5–6 on-the-go salads so I can easily reach into the fridge and grab a pre-made, nutrient-rich meal throughout the week.

I’m going to share the basic formula with you here, but over the next 6 weeks, I’ll be sharing some of my favorite on-the-go salad combinations with YU, so stay tuned.

These are amounts for pint-sized jars—please adjust salad fixin quantities as you see fit. Dressing amounts are also for one serving, so increase amounts based on the servings you need. Store in the fridge for up to 7 days.

The idea is pretty simple, just pour the dressing of choice in the bottom of the container and layer the goodies on top (this keeps them fresh until ready to eat). Keep jar upright during transport, then shake and enjoy straight from the jar or toss in a bowl. If you’re not adding dressing to the jar (during plane travel, for instance), find a lemon wedge, pepper, and/or olive oil (check a food court), which makes a nice, simple dressing.

Customize your own on-the-go jar salad with these steps:
Remember, start at the bottom (layer 1) and build to the top (layer 4)

Layer 1: Dressing
Choose one of nine from the YumUniverse book or from here. 2 – 3 tablespoons should do.

Layer1

———
Layer 2: Hearty Goodness
These foods hold up and marinate well in liquids.

Radishes

Carrots

Peppers

Red onions

Cooked chickpeas

Cooked beans

Olives

Marinated artichokes

Mushrooms

Steamed or roasted veggies

Layer2

———

Layer 3: Light & Crunchy
Ingredients best kept away from dressing until ready to eat.

Seasoned or plain nuts and seeds

Roasted lentils or chickpeas

Sprouts

Hemp seed

Dried or fresh fruit

Berries

Tomatoes

Cucumbers

Cooked or sprouted quinoa

Cooked or sprouted buckwheat

Avocado

Peas

Layer3

———

Layer 4: Leafy Magic
The tip top of the layers.

Chopped kale

Mixed greens

Fresh herbs (how to store and use)

Arugula

Sprouts (make your own)

Cabbage

Edible flowers

Layer4

Psst!  For heartier greens like collards, mustard, and kale, before adding them raw to the jar, chop and place them in a bowl. Sprinkle with a pinch of sea salt and massage for 1 – 2 minutes to soften them. Squeeze out excess water, and pack your jar. This quick “massaging” step also minimizes any bitterness inherently in the greens.

Try these combos:

OTGS_Harvest_square1

Harvest Sweet Potato & Quinoa Jar Salad


OTGS_Strawberrry_square1
Fresh Strawberry & Sweet Pea Sprouts Jar Salad

OTGS_Chickpea_Artichoke_square1
Hearty Chickpea, Kale & Artichoke Jar Salad

Now, I want to hear from YU. What combinations will you create? Tell us with a comment below.

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