Mason Jar Meals

Salads packed in large mason jars are easy make-and-take lunches for people who want a change of pace from sandwiches or a healthier alternative to most fast foods. Not only are these portable meals colorful and delicious, you can use the jar over and over and ultimately recycle it, reducing waste and use of plastics. Here are three options to try or use your own favorite salad ingredients. Homemade dressings and vinaigrettes are key to managing salt and sugar intake.

GREEK SALAD IN A JAR

Ingredients:

Add ingredients to a wide-mouthed, quart-sized jar in the following order:

2 to 3 tablespoons Greek vinaigrette (to taste)

½ cup artichoke hearts, quartered

¼ cup kalamata olives

½ cup garbanzo beans

½ cup halved cherry tomatoes or heirloom tomatoes (chopped)

½ cup cucumber, sliced

½ cup red onions, sliced

¼ cup feta cheese

GREEK VINAIGRETTE

Place the following in a screw-top jar and shake until well-combined. Taste and correct your seasonings. Set aside.

Ingredients:

¼ cup red wine vinegar

¼ cup plus 2 tablespoons kalamata olive oil

1 ½ tablespoons lemon juice

3 teaspoons garlic, minced

½ teaspoon dried oregano

½ teaspoon dried marjoram

½ teaspoon salt (or to taste)

¼ teaspoon fresh cracked pepper (or to taste)

Servings: Makes about ¾ cup. Keep refrigerated.

ASIAN CHICKEN SALAD IN A JAR

Add the ingredients to the wide-mouthed, quart-sized jar in the following order:

2 -3 tablespoons sesame ginger dressing (or to taste)

¼ cup red onion, chopped

½ cup edamame, shelled

½ cup red bell pepper, thinly sliced

1 1/2 cup red cabbage, thinly sliced

1 cup carrots, shredded

1 cup cooked chicken, chopped

Topped with 1/8 cup cilantro, chopped

SESAME GINGER DRESSING

Place the following ingredients in a screw-top jar and shake until well-combined. Taste and correct your seasonings. Set aside.

¼ cup olive oil

2 tablespoons seasoned rice vinegar

1 tablespoon reduced soy sauce

1 tablespoon mirin

1 tablespoon honey

1 teaspoon ginger, minced

1 teaspoon black sesame seeds

½ teaspoon sesame oil

½ teaspoon garlic, minced

¼ teaspoon salt (or to taste)

¼ teaspoon fresh cracked pepper (optional)

Servings: Makes about ¾ cup. Keep refrigerated.

POWER SALAD IN A JAR

Add the ingredients to the jar in the following order:

2 to 3 tablespoons lemon pomegranate vinaigrette (to taste)

½ cup fresh blueberries

1 ½ cup Brussels sprouts, thinly sliced

½ cup radicchio, thinly sliced

1 cup Lacinato kale, thinly sliced and stems removed

1 cup cooked red quinoa

¼ cup dried cranberries

¼ cup sunflower seeds, toasted

LEMON POMEGRANATE VINAIGRETTE

Place the following ingredients in a screw-top jar and shake until well-combined. Taste and correct your seasonings. Set aside.

¼ cup olive oil

2 tablespoons lemon juice

2 tablespoons pomegranate vinegar

1 tablespoon Dijon mustard

½ teaspoon dried summer savory

¼ teaspoon salt (optional)

¼ teaspoon fresh cracked pepper (optional)