The midday salad often falls victim to soggy greens and blandness, leading to less-than-inspiring lunches. The Mason jar salad solves all these problems through clever layering, creating a portable, fresh, and exciting meal that stays crisp for days.
The key is the order of ingredients, which uses gravity to your advantage. Start by pouring your dressing into the bottom of a quart-sized (1-liter) Mason jar. A robust, flavour-packed dressing like our Ginger-Sesame works perfectly. To make it, whisk together soy sauce or tamari, rice vinegar, sesame oil, grated fresh ginger, a touch of honey or maple syrup, and a minced garlic clove.
Next, add hard, non-porous vegetables that can marinate in the dressing without wilting. Think shredded carrots, sliced bell peppers, cucumbers, cherry tomatoes, or snap peas. These create a barrier between the dressing and the more delicate ingredients above.
The third layer is for your protein and healthy fats. Add cooked and chilled quinoa, brown rice, or farro. Then, add a protein source like grilled chicken strips, chickpeas, black beans, or edamame. You can also add cubed avocado (sprinkled with lemon juice to prevent browning) or nuts and seeds at this stage.
Finally, pack the top of the jar with your dry, delicate greens. A mix of baby spinach, arugula, or chopped romaine works perfectly. Screw the lid on tightly and store the jar upright in the refrigerator.
When you’re ready to eat, simply shake the jar vigorously to distribute the dressing, then pour the contents into a large bowl. The greens will be crisp, the vegetables perfectly dressed, and every component flavourful. This method not only guarantees a delicious lunch but also encourages you to pack a variety of food groups—lean protein, complex carbs, healthy fats, and a rainbow of vegetables—into one convenient, no-fuss jar. It’s meal prep at its most efficient and elegant.
