Pack the Perfect Salad … In A Jar

What better way to introduce protein, greens, vegetables, fruits, and nuts into your diet? Try making your next salad in a mason jar. It is a very interesting way to assemble salad ingredients.

First, you will need a clean 2-quart mason jar with lid. Next, you will need to decide which ingredients you would like and purchase those in advance before assembling your salad. Organic is my preference for all things that enter your body.

Mason Jar

Bottom Layer

We will begin with the bottom layer of the jar (Layer #7). My recommendation is to make your own that way you can control the sugar and salt. Here are 8 homemade salad dressing recipes for you to try. Here’s a no oil and no vinegar homemade salad dressing to try at home. Amount: 1/4 to 1/2 cup homemade salad dressing

Homemade salad dressings

Layer #6

The next layer (Layer #6) involves adding cooked pasta. I recommend whole wheat, multigrain, whole grain pasta or a veggie pasta (spinach). Amount: 1 + 1/3 cups of cooked pasta


Layer #5

Layer #5 involves the addition of raw vegetables. Go crazy! You can add one or more of the following: red onion, celery, red/orange/yellow/green sweet pepper, broccoli florets, carrots, mushrooms, grape tomatoes and snow peas. Amount: 1 + 1/3 cups assorted raw vegetables

Bell peppers

Layer #4

Layer #4 involves the addition of protein. Some protein choices include cooked chicken breast, cooked turkey breast, cooked lean ham, cooked tuna or chickpeas (Garbanzo beans). Amount: 1 + 1/3 cups of protein

Tuna in can

Layer #3 (optional)

Layer #3 includes dried fruits if you wish. Remember, fruit is nature’s candy. Stay away from the tropical dried fruits. Choose any of the following: cranberries, apricots (chopped), cherries, raisins, or figs. Amount: 2/3 cup of dried fruits

Dried fruits

Layer #2

Layer #2 involves nuts. Try adding chopped walnuts, pecans, almonds, shelled pistachio nuts or hazelnuts. Amount: 1/2 cup of nuts

Walnuts Pecans

Top Layer

Layer #1 (the finale) includes packed greens. Be sure to purchase organic here if possible. Try using arugula (peppery taste), Bibb lettuce, butter lettuce, Romaine lettuce (torn not sliced with a knife), mixed baby lettuces or spinach. Amount: 2 packed cups of packed greens.


Now put the lid on, refrigerate and remove when you are ready to eat. Use within a a few days.