Mason Jar Lunch Recipes
March 10, 2015Reusing Mason Jars to Preserve the Nutrition Quality of Lunch
A quick count reveals that I have roughly 47 mason jars of varying sizes on hand in my kitchen cabinets. This does not include the 6 to 7 dozen glass pint jars currently occupying some storage space in the basement.
Growing up my mom did a lot of summer canning. As a result, I have fond memories of hearing the cans seal and pop while falling to sleep at night and seeing rows and rows of beautifully canned green beans, corn and tomatoes on our crawl space shelves.
I thought everyone’s family drank out of Ball jars.
I’ve now inherited my mom’s ancient canner and the traditions of summer preserving and drinking from pint jars continues in my household today. In fact, we even used pint jars for water glasses at my wedding reception! (Ok, so this may be the main reason why they now occupy so much cupboard real estate.)
I guess you can say that I am a fan of the Ball jar.
Mason Jar Salads have been called “The Best New Way to Bring Your Lunch”. I certainly did not invent the idea and I am not, by far, the first to duplicate the invention. But, I could not resist jumping on the bandwagon. My love of Mason Jar Salads, however, comes not just from the eye-catching packaging of these meals, but from the nutritious potential they pack, as well.
Breakfast has long been touted as the most important meal of the day and dinner unequivocally receives the most attention. Leaving lunch suffering from middle child syndrome—feeling neglected and squeezed in between the other two.
However, to disregard the importance of lunch by skimping on the size of this midday meal or by not including enough lean protein and healthy fats at noon, can leave you either ravenous by 3pm or put you into a late afternoon slump.
Plus, trying to fit it in to a busy day by dining out or ordering in, may seem more convenient, time saving and more appealing than brown bagging it to work, but it is often times not as healthy either. The National Restaurant Association estimates that on average Americans eat 5 to 6 meals out a week, the majority of which are eaten for lunch. While, time and time again, nutrition research shows that these meals eaten out tend to be higher in calories, fat, sugar and sodium and lower in dietary fiber, calcium and iron.
So ditch the idea of fast food or table service at lunch and even ditch the less appealing brown bag and bring along one of these Mason Jar Salads.
Now, there is a little bit of technique behind perfecting the Mason Jar Salad. Mainly, the correct layering of ingredients to ensure your salad stays crisp until lunchtime.
A few quick pointers to help build a salad with snap and a meal that gives lunch the respect it deserves–being one of the top three most important meals of the day.
1. Dressing first. That’s right. No need to carry a separate container for dressing. Mason jar salads are a one-stop shop. Just make sure it goes in first, occupying the bottom of the jar. Any dressing works (insert: a homemade dressing is best), but a vinaigrette based dressing verses a thicker creamier dressing does tend to be a little easier to get out of the jar at lunchtime.
2. Hearty vegetables next, followed by more delicate ones. The layer directly after the dressing is key. Choose vegetables that are hearty enough to soak up some of the dressing without getting soggy. Think vegetables that marinate or pickle well, like beets, carrots, cabbage, red onions, grape tomatoes, celery, broccoli and cauliflower. Include enough of these to provide a layer of protection for the rest of the salad. On top of the hearty vegetables add your more dainty plants like mushrooms, squash, corn or sprouts.
3. Proteins, please. To my earlier point of being ravenous by 3pm or suffering from a late-afternoon slump, be sure to include this oh so important midday macronutrient. In addition to the obvious protein choices like grilled chicken, canned tuna, or salmon, beans, eggs, tofu and whole grains like quinoa and amaranth pack a powerful protein punch too.
4. Last but not least, greens, cheese, nuts and seeds. As a last and final layer, top the jar with leafy greens, crumbled cheese and chopped nuts and seeds. This is the layer that most definitely needs to avoid sitting in dressing. Plus, what’s on the top of your jar becomes the base or the bed of lettuce when inverted on to a plate or bowl. Genius!
The combinations for Mason Jar Salads are endless. So, kiss that boring old salad routine good bye. One word of caution, however, you may want to avoid any strong flavors that may intensify when contained under glass such as eggs, tuna or blue cheese. They will most definitely still taste delicious, but they may also offend your cubicle neighbor when the lid comes off.
Do you have a favorite salad combination? Here are two of my tried and trues. Share yours here as well.
Balsamic Beets & Quinoa Spinach Salad
Yield: 2-pint jar size salads
For the Salad:
2 roasted red beets, chopped into 1/8 wedges
¼ of on small red onion, thinly sliced
¼ cup cooked quinoa
2 boneless skinless chicken thighs
2-3 cups spinach
1 oz of toasted walnuts
1 oz crumbled goat cheese
7-8 mint leaves, chiffonade
For the Dressing:
I clove of garlic, minced
2 t Dijon mustard
1 t honey
¼ balsamic vinegar
½ cup extra virgin olive oil
a pinch of salt and pepper
1. Using a wire whisk, combine the first four ingredients for the dressing in a small metal bowl until frothy. Slowly drizzle in the olive oil while constantly whisking. Stir in salt and pepper.
2. Place chicken thighs and 3 tablespoons of dressing in a sealable plastic bag and marinate, refrigerated, for 15-20 minutes. Preheat oven to 400 degrees.
3. Remove chicken from baggie and place in a small baking dish or pre-heated grill pan. Discard marinade. Bake chicken for approximately 20 minutes, or until an internal temperature of 165 degrees for 15 seconds is reached. Remove from oven and cover with aluminum foil for 5 minutes. Then chop into bite size pieces.
4. Assemble salads: Place 2 ½ tablespoons of balsamic dressing in the bottom of 2 glass pint jars. Layer half the chopped beets, red onions, quinoa and then chopped chicken into each jar. Fill the remainder of the jars with spinach, packing it down firmly. Top with goat cheese, walnuts and mint.
NOTE: No time to roast beets or make quinoa? You can find roasted beets and fully cooked and frozen quinoa at many grocery stores.
Asian Chicken Salad
Yield: 2 pint-size jar salads
For the Salad:
1/3 cup packed thinly sliced red cabbage
1 medium size carrot, juilianne
½ cup edamame, shelled
2 boneless skinless chicken thighs
1 oz of roasted unsalted almonds, chopped
2-3 cups romaine chopped
For the Dressing:
1 clove garlic, minced
¼ cup rice vinegar
1 T. soy sauce
1 t. honey
1 T. sesame oil
½ cup extra virgin olive oil
1 t. ginger, finely grated
1. Using a wire whisk, combine the first 4 ingredients for the dressing in a small metal bowl. Whisking constantly, slowly add sesame and olive oil. Stir in grated ginger
2. Place chicken thighs and 3 tablespoons of dressing in a sealable plastic bag and marinate, refrigerated, for 15-20 minutes. Preheat oven to 400 degrees.
3. Remove chicken from baggie and place in a small baking dish or pre-heated grill pan. Discard marinade. Bake chicken for approximately 20 minutes, or until an internal temperature of 165 degrees for 15 seconds is reached. Remove from oven and cover with aluminum foil for 5 minutes. Then chop into bite size pieces.
4. Assemble the salads: Place 2 ½ tablespoons of sesame ginger dressing in the bottom of 2 glass pint jars. Layer half the sliced cabbage, carrots, edamame and then chopped chicken into each jar. Fill the remainder of the jars with romaine, packing it down firmly. Top with chopped almonds.
