Insider’s Viewpoint: Guide to Jar Salads
Shake up the ordinary bed of greens with the latest trend in make-ahead meals—jar salads! Eating a salad a day is an effortless way to knock out several veggie servings all in one meal. Follow these tips to build a jar salad from the bottom up that will remain fresh and delicious for up to four days.
How to Build a Jar Salad
START with a layer of your favorite salad dressing. Choose an oil- and vinegar-based dressing or make your own vinaigrette using the ratio of three parts oil to 1 part vinegar, along with fresh herbs, Dijon mustard, shallots and salt-free seasonings.
Shake It Up!
When ready to eat, just shake it up to disperse the dressing, grab a fork and dig in!
Tips & Tricks
When using delicate or aromatic ingredients like avocados, hard-boiled eggs or tuna, add them the day that you plan to eat the salad.
Balsamic Rotini Salad in a Jar
Makes: 4 salads
- 4 (32-ounce) glass mason jars
- 7 cups kale, stems removed and chopped
- ½ cup balsamic vinaigrette, plus more to taste
- 1 cup reduced-sodium chick peas, drained, rinsed and patted dry
- ¾ cup sliced carrots
- 8 ounces cubed roasted turkey breast or chicken, seasoned with 2 tsp. Italian seasoning and 1/4 tsp. black pepper
- 1 ½ cups cooked whole-grain pasta
- 1 small yellow bell pepper, diced
- ¾ cup sun-dried tomatoes (not in oil), chopped
- ¼ cup pitted Kalamata olives, sliced
- 2 ounces shaved Parmesan cheese
- In a 32-ounce glass jar with a lid, layer kale, balsamic vinaigrette, chick peas, carrots, seasoned turkey, cooked pasta, bell pepper, sun-dried tomatoes, olives and Parmesan cheese.
- Repeat with remaining jars.
- Seal lid tightly and refrigerate for up to 4 days.
- Before serving, shake jar well to disperse the dressing.
Beth Stark RDN, LDN
Manager of Lifestyle Initiatives