This week, I am happy to share another dish to add to my list of meals to make ahead. It comes in a glass mason jar. Our healthy Mediterranean salad can stay fresh for days in a jar.
The trick is to put some homemade or store-bought salad dressing in the bottom of the jar. Followed by soft vegetables such as cucumber and zucchini. Then add a layer of whole-wheat pasta and protein such as tuna, chicken, or beans. Finally, add the salad greens and nuts or seeds. Greens stay crisp and the whole salad fresh in this glass jar. When you’re ready to eat your salad, shake the jar to spread the dressing and grab a fork.
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Another benefit of this salad is time saving. It’s easier to wash and cut a few veggies at once than doing the same task multiple times a week. Get creative kids and picky adults on board. Choose your favorite vegetables and have them make individual salads in separate small jars. If you like it a little sweeter, top it with raisins or dried cranberries.
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This salad is a good way to make sure everyone in your family is eating more vegetables each day. We recommend 1/2 cup increments up to 3 cups every few years for older children. Adults should aim to consume two to three servings of vegetables daily. Vegetables are low in calories and rich in nutrients such as fiber, vitamins, minerals and antioxidants, which are essential for the health and maintenance of the body. People who eat fruits and vegetables are more likely to have a lower risk of chronic diseases such as heart disease and cancer.
Our busy lives get busier as schedules and seasons change. But with a little prep time and a few mason jars, you can pack a lunch a few days in advance. You can prepare.
Bethany Thayer is a Registered Dietitian at Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Layered Salad in a Mediterranean Mason Jar
make: 1 serving / Preparation time: 20 minutes / total time: 20 minutes Italian salad dressing 2 tbsp red onion, diced 5 tbsp ¼ cup cherry tomatoes ¼ cup minced bell pepper ¼ cup minced cucumber ¼ cup minced zucchini ¼ cup minced kidney beans Cannellini beans, unsalted ¼ cup drained and rinsed whole wheat fusilli pasta ¼ cup cooked 2 tbsp reduced fat mozzarella shredded 2 oz reduced salt albacore tuna soaked and drained 1 ½ cup field greens 1 tablespoon pine nuts
Assemble ingredients as listed to maintain texture.
- First layer: 1 tablespoon Italian dressing at the bottom of the jar.
- Second layer: red onions, cherry tomatoes and bell peppers.
- Third layer: cucumber, green beans, zucchini, cannellini beans.
- Fourth layer: Whole wheat fusilli pasta.
- Fifth layer: cheese, albacore tuna.
- 6th layer: vegetables, pine nuts.
Place it on the jar.
When ready to eat, shake the jar to spread the salad dressing.
Note: Wide-mouthed 1-quart mason jars work best for larger salads. The assembled salad will keep up to 5 days in the refrigerator under a tight-fitting lid.
From Henry Ford Livewell.
415 calorie (48% from fat), 22 g thick (4 g saturated fat), 31 g carbohydrate28 grams protein496 mg sodium33mg cholesterol300mg calcium9 grams fiberFood exchange: 1 Starch, 3 vegetables, 3 proteins, 2 fats.
