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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 383.4
  • Total Fat: 15.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 116.9 mg
  • Total Carbs: 57.9 g
  • Dietary Fiber: 11.7 g
  • Protein: 12.4 g

View full nutritional breakdown of Sue's Salad in a Jar #1 calories by ingredient
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Sue's Salad in a Jar #1

Submitted by: BRAVELUTE
Sue's Salad in a Jar #1

Introduction

These jars can be set up with your favorite fruits and veggies in layers with the dressing on the bottom and the salad greens on the top. Just turn over and let the dressing drip down over everything. You can eat out of the jar with the nuts on the side, or pour it out into a large bowl and sprinkle the nuts on top. A half cup of legumes or ounce of cheese could be substituted for the nuts. These jars can be set up with your favorite fruits and veggies in layers with the dressing on the bottom and the salad greens on the top. Just turn over and let the dressing drip down over everything. You can eat out of the jar with the nuts on the side, or pour it out into a large bowl and sprinkle the nuts on top. A half cup of legumes or ounce of cheese could be substituted for the nuts.
Number of Servings: 1

Ingredients


    1 wide-mouth quart size Mason or Ball jar with lids
    1 Tbsp. basalmic vinegar
    1 Tbsp. olive oil
    Seasonings of your choice. Suggest cinnamon for the apple/zucchini/beets combo.
    1/4 c. red peppers (red, orange, yellow, and green mixed is nice.
    1/8 c. onions (mix scallions and purple onions)
    1/4 c. tomatoes, chopped
    1/8 c. sugar snap peas or snow peas cut in half.
    1/8 c. shredded fennel
    1/8 c. shredded zucchini
    1/4 c. shredded apple
    1/8 c. mung bean sprouts
    1/8 c. red lentil sprouts
    1 tsp. lime juice
    1/2 c. salad greens: get a mix of colorful salad
    1 ounce raw mixed nuts, toasted
    5/8 c. shredded wheat n bran cereal as croutons(a rounded 1/2 cup of cereal which is 1/2 serving)

Tips

When ready to eat, invert the jar and shake back and forth to coat everything with the dressing. I like to pour out into a bowl and top with the nuts, But you can eat out of the jar with the nuts (or cheese, or legumes) on the side. The nutrition counts include the 1 ounce of mixed nuts and the cereal.

This salad would meet Dr. Fuhrmans requirement for raw veggies for a meal. Adjust accordingly if you substitute cooked veggies you have in your refrigerator for the raw veggies.


Directions

Gather the ingredients you plan to use.
First step: put your dressing in the bottom of the jar. (vinegar, oil, seasonings for this recipe.)

Middle Step: Layer each ingredient, alternating colors. Sprinkle the shredded apple with lime juice to help it keep its color.

Top Step: place your chopped greens on top, filling the jar. I used red and green leaf lettuces from my garden, and chopped spinach from the grocery store.

Put on the lid and refrigerate.

Toast the nuts if you plan to use them. Cool. Put into a ziploc bag and place on your landing spot.

Serving Size: Makes 1 salad for one person.

Number of Servings: 1

Recipe submitted by SparkPeople user BRAVELUTE.






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