Mason jar salads are 2015’s latest on-the-go trend for a healthy and quick lunch. Salads packaged in Mason jars are portable, easy to make, can be prepped in advance and offer a wide variety of recipes. Luke Saunders, founder of Farmer’s Fridge, offers tips on making a Mediterranean Mason jar salad that will stay fresh and crisp in the office fridge until lunch time to help everyone start 2015 on the right foot.
Here are Luke’s 5 steps to making the perfect Mediterranean Mason Jar Salad (recipe is below):
- Prep the Dressing Early: Start salad construction by combining the dressing ingredients the night before to allow all the flavors to marinate and meld together. To make the Red Wine Vinaigrette for the Mediterranean Salad, whisk together red wine vinegar, water, honey, Dijon mustard, salt, black pepper, oregano and basil in a medium-sized bowl. While whisking, slowly pour in the olive oil.
- Choose Your Greens: Instead of the standard romaine or iceberg lettuce, swap out the greens with something new. Experiment with varieties like arugula, kale and spinach. Each type of leafy green offers different health benefits ranging from improving immune defenses, lowering cholesterol, strengthening bones, combatting heart disease and promoting healthy vision.
- Start the Jar with Hearty Veggies: By reverse layering salad ingredients within the jars, the salad will be right side up and ready to eat when the jar is flipped. Base layers of Mason jar salads should include the heartier vegetables that can take the weight of the other ingredients – when the salad is flipped onto a plate, the lettuce will be on the bottom and other vegetables will be on top. To start the Mediterranean Salad, layer the quartered artichokes followed by grape tomatoes, English cucumbers, cannellini beans, parmesan and Kalamata olives.
- Layer it Up: After the heavy ingredients, pack the rest of the Mason jar with greens and garnishes such as croutons, berries, protein or nuts. For the Mediterranean Salad, top the ingredients with mixed greens and pine nuts. To finish, store separate 2 oz. container of dressing on top of the salad, screw on the jar’s lid and the salad is ready to go.
- Know How to Store the Salad: To prevent the salad from getting soggy, pack everything into the jar as tightly as possible to keep ingredients from moving around. Leaving the greens for last creates a moisture barrier making the salad able to stay in the fridge for a few days. Salads can be enjoyed on a plate or in a bowl, or ingredients can be shaken up and the salad can be eaten directly from the jar.
Mediterranean Salad Recipe
Red Wine Vinegar – ½ cup
Water – 6 Tbsp.
Olive Oil – 2 Tbsp.
Honey – 2 tsp.
Dijon Mustard – 1 tsp.
Salt – ½ tsp.
Black Pepper – ¼ tsp.
Oregano – 1 tsp.
Basil – ½ tsp.
Artichokes (canned) – 4 quarters
Grape Tomatoes (sliced in half) – 2 each
English Cucumbers (quartered and thinly sliced) – ¼ cup
Cannellini Beans (canned) – ¼ cup
Parmesan Cheese (grated) – 1 Tbsp.
Kalamata Olives (sliced) – 2 Tbsp.
Mixed Greens – 1.5 cups
Pine Nuts (roasted) – 1 Tbsp.
Start by layering the quartered artichokes followed by grape tomatoes, English cucumbers, cannellini beans parmesan, Kalamata olives, mixed greens and pine nuts. To make the dressing, whisk together the red wine vinegar, water, honey, Dijon mustard, salt, black pepper, oregano and basil in a medium size bowl. While you are still whisking slowly pour in the olive oil. Dressing can be stored in a 2 ounce portion cup on top of the salad.