How to make salad in jar
A salad in a jar is a simple and convenient way to prepare a fresh, healthy meal ahead of time. The secret is to layer the ingredients in the right order so the salad stays fresh and crisp until you are ready to eat it.
Ingredients
Salad dressing of your choice
Salsa, such as chopped tomatoes, onions and avocado
Protein of your choice, such as grilled chicken, beans, lentils or chickpeas
Cooked grains, such as brown rice, millet or quinoa
Fresh vegetables, such as cucumber, carrots, green pepper or sweet corn
Leafy greens, such as lettuce, spinach, sukuma wiki or terere
Directions
- Start with the salad dressing.
Pour your preferred salad dressing into the bottom of a clean, dry jar. Keeping the dressing at the bottom helps prevent the leafy greens and other fresh vegetables from becoming soggy. - Add the salsa.
Layer in your salsa, such as chopped tomatoes, onions and avocado. - Add the grains and protein.
Add cooked beans, lentils, chickpeas, brown rice, millet, quinoa or your preferred protein. These heavier ingredients create a barrier between the dressing and the more delicate ingredients above. - Add the vegetables.
Layer in your remaining vegetables, such as cucumber, carrots, green pepper and sweet corn. Choose a variety of colours and textures to make your salad both nutritious and appealing. - Finish with leafy greens.
Add your lettuce, spinach, sukuma wiki, terere or other leafy greens as the final layer. Keep them as far away from the dressing as possible to help them remain fresh and crisp. - Cover and store.
Close the jar tightly and refrigerate until ready to eat. When you are ready, shake the jar well to mix the dressing through the salad, or pour it into a bowl and toss before serving.