Salad To Go

Slice and dice your favorite vegetables to make an easy and fast lunch!

Ashdown, Ark. 

As the temperatures rise, you may find yourself wanting to eat more fresh salads for lunch or dinner during the week.  It is not always easy to grab a salad as you run out the door in the morning for work. With a little prep, you can have a salad to-go for a healthy lunch on the run.

Salads can be packed with healthy, fresh vegetables such as lettuce, spinach, onions, tomatoes, cucumbers, and peppers. Keep in mind a variety of colors means a variety of nutrients.  Always make sure to add protein to your salad with beans, lean meat such as chicken or turkey breast, tuna, or cheese.  You can rinse and drain canned beans ahead of time for an easy source of protein.  Consider cooking larger batches of baked or grilled chicken breast to slice for salads throughout the week.

Here’s a basic salad recipe that you can adapt to include your favorite dressing and vegetables.

SALAD TO-GO RECIPE

1. Place 2 tbsp of your favorite salad dressing on the bottom of a quart mason jar or quart size container.
2. Chop an assortment of delicious vegetables such as onions, carrots, peppers, tomatoes, cucumbers, etc. to layer on top of the dressing.  About 1/3 of your container should be full of chopped vegetables.
3. Add cooked and ready to eat meat such as cooked chicken breast for the next layer. You can also drain and rinse canned beans to add protein as well.
4. Place chopped greens on top such as romaine lettuce or spinach. About ½ of your container should be full of chopped greens.
5. Add a sprinkle of cheese on top. Secure lid tightly and refrigerate until ready to serve.
6. Shake or toss the salad together immediately before serving.

Share your favorite salad combination by calling the Little River County Extension office at (870) 898-7224 or emailing me at cascarborough@uada.edu.  Always feel free to stop by our office at 1411 N Constitution Ave in Ashdown to receive additional information. The Cooperative Extension Service is part of the University of Arkansas Research and Extension. The Cooperative Extension is an equal opportunity/equal access/affirmative action institution.
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By Celeste Scarborough, MS, RD, LD
County Extension Agent - FCS
The Cooperative Extension Service
U of A System Division of Agriculture

Media Contact: Celeste Scarborough, MS, RD, LD
County Extension Agent - FCS
U of A Division of Agriculture
Cooperative Extension Service
1411 N Constitution Ave Ashdown AR 71822
(870) 898-7224
cascarborough@uada.edu

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The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate or need materials in another format, please contact your County Extension office (or other appropriate office) as soon as possible. Dial 711 for Arkansas Relay.

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