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Eating Healthy in a Jiffy: Layered Jar Salad


by Original Author: Amy Monk, Montgomery County | Adapted for Blog: Torrie Smith, Van Buren County

Eating healthy on-the-go can be really hard. Most quick food options these days are high in fat, high in sugar, and are overall unhealthy. Amy Monk brings us a quick and easy recipe we can make at the beginning of the week and grab-and-go as we head out the door.

The recipe below has an easy and simple dressing recipe that you can make but if you'd prefer a premade dressing, make sure to read the food label to stay away from high fat dressings with lots of added sugar. 

With summer upon us, you can make layered jar salads with whatever vegetables you have access to! Make sure to have a source of protein and to add lots of different colors! Enjoy! 

 
Layered Jar Salad and Homemade Dressing
 

DRESSING
¼ cup olive oil
2 tablespoons balsamic vinegar
2 tablespoons chopped fresh basil
1 garlic clove, minced
½ teaspoon salt
¼ teaspoon ground black pepper

SALAD LAYERS
½ cup diced red onion
One 15 ounce can cannellini beans, drained and rinsed
1 tomato, diced
8 cups fresh arugula
½ cup freshly grated Parmesan cheese

*Dressing: Whisk together all the ingredients. An easy way to emulsify dressing is by shaking it together for 1 or 2 minutes in a small jar. Divide among four 1-quart jars.
*Salad layers: On tope of the dressing evenly distribute the rest of the layers in this order: onion, beans, tomato, arugula, and Parmesan
*Store in the fridge for up to 3 days and shake together just before serving. Eat straight our of the jar or transfer to a plate.

Difficulty: Easy
Prep Time: Less than 20 minutes
“Cook” Time: N/A
Makes 4 servings
Special Tools Needed: Four 1-quart jars (wide mouth preferred) with lids


Gluten-free 
Vegetarian
Dairy-free (If the parmesan is omitted)
Nut-free

 
Source: 100 Days of Real Food by Lisa Leake. For more information, contact your local Family and Consumer Sciences Agent at your County Extension Office. 
 
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