Grab and Go Salads (with Variations)

These salads can be stored in any glass container, but Mason jars really work great. Go for the quart size for an entree size salad.

Follow these easy steps and make several at a time to grab whenever you need a quick and filling meal on the go. Feel free to mix and match ingredients. Be sure to include whole grains and/or beans to make and keep you full. Simply open and dump salad onto a plate or into a bowl and enjoy!

Layer the perfect salad:

First Layer: Dressing!

Put this on the bottom to prevent a soggy salad, and it will be on the top when you dump out the salad.

Plant-based, no oil suggestions include:

  • 3 tablespoons liquid: freshly squeezed lemon, lime, grapefruit, or orange juice, flavoured vinegar.
  • 1 tablespoon herbs/aromatics: basil, parsley, coriander, dill, garlic, any variety of onion, etc.
  • season to taste: garlic powder, celery powder, red pepper flakes, black pepper, etc.)

Second Layer: Sturdy Veggies

Choose vegetables that won’t quickly soak up your dressings.
Try any variety: Cherry tomatoes, snap peas, carrots, capsicum, etc.

Third Layer: Grains and Chunky Vegetables

Grains are a filling source of protein for cell and muscle regeneration, and complex carbohydrates for sustained energy.

  • Grains: quinoa, millet, sorghum, brown rice
  • Beans and legumes: pinto, black, chickpeas, adzuki, lima.
  • Chunky vegetables: broccoli, cauliflower, anything big and chunky

Fourth Layer: Fruits and Greens

Anything you want to stay dry including fresh fruit, dried fruit, and greens. Pack those greens in tightly!

  • Dried fruit: (¼ cup maximum) cranberries, raisins, mango, banana, apricots, prunes
  • Fresh fruit: (½ – 1 cup) pineapple, watermelon, cantaloupe, berries, pear, apple
  • Greens: Romaine, butter lettuce, spinach, kale, spring mix, arugula, collards, cabbage

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