12/09/2025
SALAD JARS: HEALTHY MEALS MADE EASY
Looking for a quick, healthy, and portable meal? Salad jars are the perfect solution! Layered in a glass jar, these salads stay fresh for days, making them ideal for meal prep, work lunches, or grab-and-go snacks.
The secret is in the layering—keeping wet ingredients at the bottom and delicate greens at the top. This prevents sogginess and keeps everything crisp until you’re ready to shake and eat.
How to Build the Perfect Salad Jar:
1️⃣ Dressing (Bottom Layer): Start with 2–3 tablespoons of your favourite dressing.
2️⃣ Hearty Ingredients: Add chopped veggies that won’t absorb the dressing quickly (e.g., carrots, cucumber, bell peppers, cherry tomatoes, red onion).
3️⃣ Protein & Grains: Next, add cooked chicken, tuna, tofu, chickpeas, lentils, quinoa, or whole grains like brown rice or bulgur.
4️⃣ Softer Veg & Extras: Add avocado, roasted veggies, olives, shredded cheese, nuts, seeds, or dried fruit.
5️⃣ Greens (Top Layer): Finish with your leafy greens—spinach, rocket, kale, or lettuce. Keep them away from the dressing until you’re ready to eat.
Tips:
✅ Use wide-mouth jars for easy layering and eating
✅ Store in the fridge for up to 4 days
✅ Shake well before serving (or pour into a bowl if preferred)
🥗 3 Easy Salad Jar Ideas:
1. Mediterranean Chickpea Salad
• Lemon vinaigrette
• Cherry tomatoes, cucumber, red onion
• Chickpeas, quinoa
• Feta, olives
• Baby spinach
2. Mexican-Inspired Jar
• Lime-coriander dressing
• Corn, black beans, red pepper
• Brown rice
• Avocado, grated cheese
• Romaine lettuce
3. Asian Noodle Salad
• Sesame-ginger dressing
• Shredded carrots, red cabbage, spring onion
• Rice noodles, edamame
• Peanuts, coriander
• Mixed salad greens
Charnè Smit
Registered Dietitian
www.csdietitian.co.za
charne@csdietitian.co.za
