Mason Jar Salads

Mason jar salads are the perfect solution for busy individuals looking for a nutritious, portable lunch option. These layered salads are packed with fresh, nutrient-dense ingredients like greens, vegetables and protein, providing a balanced meal to keep you energised throughout the day. Easy to prepare in advance, they offer a convenient, mess-free way to enjoy a wholesome, on-the-go lunch at work. Ingredients are suggested below. Design your own to fit your dietary requirements.

Apple-Cider Vinegar Dressing
½ cup apple-cider vinegar
1 cup extra-virgin olive oil
1 garlic clove, minced
½ tbsp Dijon or wholegrain mustard
Good pinch sea salt & pepper, to taste

Almond Satay Dressing
½ cup creamy almond butter
2 tbsp raw honey or pure maple syrup
Juice ½ lemon
3 tbsp tamari
½ tbsp grated ginger
1 garlic clove, minced
Pinch chilli flakes

Balsamic Vinegar Dressing
½ cup extra-virgin olive oil
¾ cup balsamic vinegar
1 tbsp raw honey or pure maple syrup
1 garlic clove, minced
1 tsp Dijon mustard
Good pinch sea salt & pepper, to taste

Hummus Salad Dressing
¾ cup hummus
1 tbsp extra-virgin olive oil
1 tbsp Dijon mustard
1 heaped tsp raw honey or pure maple syrup
Juice 1 lemon
1 garlic clove, minced
Good pinch sea salt & pepper, to taste
Add a little water if you want a thinner dressing

Hard veggies or legumes
Carrots, broccoli, radish, corn, capsicum, chickpeas, black beans, kidney beans, green beans, edamame

Grains
Quinoa, brown rice, buckwheat noodles

Soft veggies or fruits
Cucumber, tomatoes, red onion, berries, grapefruit or orange pieces, diced avocado, shredded red cabbage, oven-baked pumpkin or sweet potato pieces

Protein
Chicken, salmon, lamb, tofu, boiled egg, nuts, seeds

Leafy greens, herbs and sprouts
Rocket, shredded kale, baby spinach, broccoli sprouts, alfalfa, parsley, coriander, basil

1. Place all dressing ingredients into a jar or small bowl and shake or whisk until well combined. Pour some dressing into the bottom of your mason jars. (By pouring the dressing at the bottom, you can avoid a soggy salad.)
2. Choose and prepare your ingredients for your salad and dressing, cooking any veggies or protein as needed.
3. Next step, add a layer of hard veggies or legumes.
4. Top with some grains.
5. Top with softer veggies or fruits.
6. Next, top with some protein.
7. Then fill the rest of the jar with leafy greens, herbs and sprouts.
8. Keep your salad jars in the fridge. When you are ready to eat a salad, tip it out into a bowl, toss and then enjoy.