Hello, I have a project for you to start on Sunday and enjoy for a week!
I am referring to salads in a jar and creating a grab and go meal.
Creating great salads for an easy grab and go lunch couldn’t be easier. What you need are some great jars, ideally with a wide mouth like Ball or Mason jar, fresh vegetables, protein options and salad leaves. Each jar will have 3-4 layers – starting with dressing and finishing with softer salad leaves.
Begin by selecting what you think you will want in your salad – washing all the ingredients and cutting the vegetables. Choose a few vegetables that will be the same across each of the salads. It is good to have a few hard veggies to layer at the bottom of the jar.
- Base or layer one vegetables should be harder, raw items like green beans, snap peas, broccoli, cauliflower, onion, radishes, and capsicum.
- Once you’ve decided on your base ingredients, you can add different ingredients to one or two salads to make them a bit more interesting. Some great ideas are tinned bean, tuna, left over roast chicken, leftover cooked grains (rice or quinoa).
- The real fun is putting whole jar together. The key to the jar salad is to layer. Start by placing the salad dressing on the bottom – about 1-2 tbsp. of dressing at the bottom of each jar. Next, add some hard vegetables that won’t soak up the dressing. I like green beans, and cauliflower or sugar snap peas. The next layer is protein like white bean or chicken. I’ve also found it helpful to place your onions at the bottom because the salad dressing helps take some of the strong onion taste away. Your final layer should be your salad greens. If you want you could add cheese to the very top.
- Close the lid of each jar, place in the fridge and now you have easy grab and go salads for the week. Who said there wasn’t time for a healthy lunch.
- When you are ready to eat, simply tip the contents of the jar into a bowl or plate…ENJOY!
Note: to make this process easier, it helps if you have some items already prepared like cooked grains, tined items on hand and left overs.
Great salad, and good for your liver too.
Kale, Apple and Shiitake Salad with Pecans
The combination of these ingredients really awaken your taste buds; trust me you will want to make this recipe over and over. You could change out the apple for pear or peach when they come into season. The pecans can also be changed for walnuts, hazelnuts or even almonds. Have fun making this salad it's a winner.
• 1/3 cup extra virgin olive oil
• 1 cup sliced shiitake mushrooms (fresh)
• 1/4 cup apple cider vinegar
• 1/4 cup pure maple syrup
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 small head radicchio, ( or Romaine) shredded
• 1 (250 g) bunch kale, stems discarded, leaves shredded
• 2 apples both Fuji and Jazz are good choices - sliced into thin matchsticks
• ½ to ¾ cup pecans, lightly toasted and roughly chopped
Make it like so….
1. With the kale, as well as shredding the leaves, put a little olive oil on your hands and give the kale a nice rub. This will break down the tough leaves and make them much nicer to eat!
2. Combine the olive oil and mushrooms in a small saucepan over medium heat. Cook, stirring frequently, until mushrooms are golden – remove from pan. Add the apple cider vinegar, maple syrup, salt and pepper to the same pan and whisk well.
3. Combine the radicchio (or Romaine), kale, apples and pecans in a large bowl. Toss while adding the dressing, little by little, until the salad is well dressed.
Health benefits of Kale
• The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.
• Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.
• Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.
• Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
Patricia of Warmly Nourished