Cool, Crisp, and On the Go. KDHamptons Health and Wellness Editor, Charlotte LaGuardia is bringing back the mason jar salad just in time for summer. “Summer is practically here and if you anything like me that means you are constantly hungry and on the go! I needed a quick solution to fit my schedule that didn’t require turning the oven on. Then it dawned on me, the fad of 2015, mason jar salads would be perfect! So, in case you forgot or never took the time to try it, here is a step by step guide to make the perfect to-go meal.”
You will need:
1 wide mouth mason jar
Dressing of your choice
4-5 different types of vegetables – I chose radish, asparagus, carrot, yellow pepper, purple cabbage
Greens of your choice – I chose a blend of baby greens
Tessame’s Green Goddess
Primal Kitchen Dairy Free Ranch
Olive Oil and Lemon Juice
Primal Kitchen Cilantro Lime
Olive Oil and Coconut Secret Vinegar
D I R E C T I O N S:
Start with the liquid ingredients – I chose a Primal Kitchen Lemon Turmeric dressing but you could use olive oil and lemon juice if you’d like. Keeping the liquid on the bottom prevents the other vegetables and greens from getting too soggy. But keep in mind, the jar needs to stay upright for this method to be effective.
Chop all of your vegetables, except the greens, into bite sized pieces. This step is essential because the mason jar does limit your ability to cut while you eat. Unless you plan on dumping the jar onto a plate later in the day you will want to chop, chop, chop! Additionally, this will help disperse the dressing when you shake the jar before eating.
Once the veggies are chopped I like to layer them by level of hardness to prevent mushy vegetables. In this case I started with the radishes, then asparagus, then carrots, peppers, and cabbage. Finally, top it all off with the greens!
C O M B I N A T I O N S:
tomato, black bean, pepper, avocado, chicken, romaine
tomato, cucumber, chickpea, red onion, Kalamata olive, romaine
strawberries, quinoa, blueberries, avocado, sliced almonds, baby kale
red pepper, scallions, shredded carrot, cilantro, romaine, cashews
When it is time to enjoy make sure the lid is on nice and tight and shake away. This will help coat all the contents in your dressing and mix the veggies up. If your jar is super packed, feel free to eat a little and re-shake as the meal goes on.
While you eat, don’t forget to eliminate distractions to prevent mindless eating. Focus on your meal, how it tastes, and be grateful for the nourishment. Lunchtime challenge: chew 30 times per bite!
Surrounded by our local small farms, fresh seafood, and wineries Charlotte learned the benefits of nutrient dense foods first hand and will share her integrative approach, rooted in science, with KDHamptons readers through recipes, tips, and features on health and wellness. (Be sure to follow her on Insta @charlottelouisenutrition)
*Photos by Eric Striffler